Back Pain Starts in the Kitchen - Anti-inflammatory diet for golfers

Kay Wettasinghe
May 16
4 min read

— Here’s How to Eat to Feel Better, Not Stiffer

8 out of 10 adults will experience back pain at some point in their lives. And it’s not just the sitting, the stress, or the swing — it’s often what’s on your plate.

Let’s cut to it: if you’re stretching, foam rolling, and chasing physio appointments… but your lunch still looks like a sugar crash in disguise, you’re feeding your pain.

If you are a golfer, a desk warrior, or both — here’s what to eat (and what to reduce) to support your spine, joints, and swing. No fluff. Just fixes.

🎥 Need instant relief? Watch my YouTube session - this will soothe your back ache faster than you can find that pain killer.

Why Diet Matters for Golfers, Desk Workers & Stiff Joints

Every swing. Every desk day. Every slow-motion “ugh” when getting out of a chair. That’s not just muscle tension — it’s often chronic inflammation you trigger at breakfast.

Research shows that diets high in processed foods and refined oils spike inflammation markers, worsening joint stiffness, tissue breakdown, and postural pain. On the flip side, anti-inflammatory diets can:

Reduce spinal compression and flare-ups
Support tissue repair from RSI and overuse
Improve rotation and golf mobility
Speed up recovery post-round or post-workout
Ease symptoms of arthritis, especially in the spine, knees, and hips

Let’s make this real: you can’t rotate well when your spine is inflamed. And you can’t fix that with more reps. It starts with your meals

What to Eat More Of - Anti-inflammatory diet for golfers

This isn’t a cleanse or a diet plan. It’s about adding the right fuel so your joints stop screaming at you.

Back-pain diet — Mediterranean anti back-pain diet

🔹 Anti-Inflammatory Fixes That Work:

Nuts & Seeds — flaxseed, chia, walnuts (rich in Omega-3s that reduce inflammation)
Plant Oils — olive, flaxseed, canola (ditch the sunflower oil)
Leafy Greens — kale, spinach, broccoli (calcium, fibre, antioxidants)
Berries & Colourful Veg — red cabbage, beets, blueberries (polyphenols = nature’s joint meds)
Fatty Fish — salmon, sardines, trout (unless you’re plant-based — go chia)
Herbal Teas — turmeric, ginger, rosehip, fennel, green tea (hot liquid, cold pain)
Fortified Foods — soy milk, eggs, certain yoghurts with vitamin D + calcium

🟢 Client insight: “It was night and day. I felt loose, clear, even stronger—and then one bad meal, and the stiffness slammed back in.”

Start small. Change one thing. See what happens. That’s real mobility work.

What to Cut (If You’re Serious About Feeling Better)

If your spine, wrists or hips always feel inflamed, check your snacks.

🚫 Pain-Fueling Foods to Ditch:

Sugary cereals, snacks, and drinks
Vegetable oils (corn, sunflower, soybean = joint sabotage)
Red meat + processed meat (NEU5GC = chronic inflammation)
Too much dairy (can aggravate joint fluid and recovery)
White bread, pasta, and high-glycemic carbs (cause joint swelling + energy crashes)
Anything with a shelf life longer than your swing season

🟡 Stat you need to hear: Over 30% of people with chronic back pain have elevated inflammatory markers directly linked to diet. And arthritis? Multiple studies show that anti-inflammatory diets can significantly reduce joint pain, stiffness, and flare-ups in people with osteoarthritis and rheumatoid arthritis.

Should You Supplement? (Short-Term Strategy, Not a Crutch)

🔴 When You’re in the Red Zone

Everything aches. Recovery is slow. That’s when a short-term supplement boost can help. But remember: supplements are a bridge, not a lifelong solution.

💊 The 12-Week Recovery Stack:

Omega-3: 2000–3000mg daily (up to 5000mg max)
Vitamin D: 800–2000 IU daily (4000 IU max)

⚠️ Important:

Avoid multivitamins with Vitamin A — toxic in high doses
Fish oil can interfere with blood clotting➤ If you have a heart condition or take blood thinners, consult your doctor first

✅ After 12 Weeks? Ditch the capsules. Stick to food:

Men: 1.6g Omega-3/day
Women: 1.1g/day
Use plant oils (like flaxseed or algae) — mercury-free, no complications

👉 You don’t need a cupboard full of pills. Just meals that help your body move like it should.

Important Disclaimer: This guide is for general wellbeing and educational purposes only. Always seek medical advice before starting any new supplement—especially if you’re on medication or have a diagnosed health condition.

Healthy Doesn’t Mean Boring (And No, It’s Not All Kale)

Here’s the best part: you don’t have to give up flavour to stop feeling stiff.

I recommend recipes from my friend at Sugar Free Londoner. She’s the queen of smart swaps and no-fluff, sugar-free meals that actually taste good.

Anti-inflammatory diet for golfers — https://sugarfreelondoner.com/

🔹 Try these anti-inflammatory wins:

Chia Pudding with Berries — an anti-inflammatory breakfast that feels like dessert
Turmeric Latte — comfort in a cup that targets pain
Low-Carb Broccoli & Cheese Bake — hearty, joint-friendly fuel
Flaxseed Crackers + Avocado Dip — a snack that actually helps recovery

Grain-Free Berry Crumble — post-round win without the inflammation spike

Final Takeaway: Eat Like You Want to Move Again

Most people think they need to stretch more. They don’t. They need to eat like they give a damn about their joints.

If you:– Sit too much– Swing stiff– Wake up sore– Feel older than you are– Live with arthritis and want to feel mobile again...

Then this isn’t about a cleanse. It’s about giving your spine a break — from the inside out.

Stretching is great. Yoga is smart. But your next big fix? It might be what’s on your fork.

🟢 Ready to feel less stiff in just 10 minutes a day? [Grab the free Joint Support Plan] — the same one I give my private clients who are done feeling tight, sore, and stuck.

✨ Feel Better, Move Smarter

You don’t need another cleanse. You need a real fix that starts in your kitchen and shows up in your swing.

This is the part most people skip…They stretch. They sweat. But they ignore the inflammation that’s built, meal by meal, over years.

⚡ You can change that — starting today. Grab my free 10-minute daily joint plan — the same one my private clients use to get their freedom of movement back.

👉 [Click here to download the free plan] No fluff. Just food, movement, and a spine that stops screaming