{"id":10212,"date":"2024-06-26T19:20:05","date_gmt":"2024-06-26T16:20:05","guid":{"rendered":"https:\/\/athensbiomechanics.com\/2024\/06\/26\/ponos-sti-mesi-kai-sitira\/"},"modified":"2026-07-30T14:39:37","modified_gmt":"2026-07-30T11:39:37","slug":"ponos-sti-mesi-kai-sitira","status":"publish","type":"post","link":"https:\/\/athensbiomechanics.com\/en\/2024\/06\/26\/ponos-sti-mesi-kai-sitira\/","title":{"rendered":"NUTRITION AND BACK PAIN: THE ROLE OF GRAIN FOOD"},"content":{"rendered":"\t\t
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HOW GRAINS CAN TRIGGER BACK PAIN: WHAT YOU NEED TO KNOW<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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Back pain is a common issue that affects many people and can be caused by various factors, such as poor posture, lack of exercise, injuries, or even stress. One of the most important aspects of managing back pain is diet, specifically the consumption of grains.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Consuming grains leads to the suppression of activation of the abdominal muscles, which stabilize the pelvis and play a crucial role in alleviating back pain.<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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What Are Grains?<\/strong><\/h3>

In this article, we will specifically refer to grains that come from plant sources (in their whole form). Whole grain includes the bran (outer layer), germ (inner part), and endosperm (interior). Some examples of grains are:<\/p>

  • Wheat<\/li>
  • Corn<\/li>
  • Rice<\/li>
  • Barley<\/li>
  • Millet<\/li>
  • Oats<\/li>
  • Rye<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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    Reducing or completely eliminating grains from your diet increases the chances of combating back pain and reducing inflammation in the intestines linked to chronic conditions.<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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    Foods Made from Grains<\/strong><\/h3>

    Here are some foods that are made entirely from grains and are commonly found in our daily lives:<\/p>

    • Pasta<\/li>
    • Rice<\/li>
    • Flour<\/li>
    • Oats<\/li>
    • Cereal<\/li>
    • Bread<\/li>
    • Dough<\/li>
    • Legumes (lentils, beans, etc.)<\/li>
    • Pies, pastries, and similar products<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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      WHAT ARE THE EFFECTS OF GRAIN CONSUMPTION ON HEALTH?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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      1.Bloating<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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      Prolonged grain consumption causes bloating and is often associated with weight gain and belly fat<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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      Grains have been a staple of our diet for thousands of years. However, recent research shows that grain consumption can impact back pain in some people. Let\u2019s explore a few ways grains may contribute to back pain and how we can mitigate it.<\/p>

      One of the primary problems is that grains are difficult to digest and tend to cause bloating. Consider these questions:<\/p>

      • Is it possible to maintain a stable spine and pelvis if the core of the body is not sufficiently activated?<\/li>
      • Can chronic bloating prevent the activation of the trunk?<\/li><\/ul>

        Now, think about this:<\/strong><\/h3>

        When you put a handful of grains (e.g., oats) in a little water and let them sit, they absorb the water and swell up.<\/strong><\/p>

        One of the main functions of the core (or transverse abdominal muscle) is to provide stability to the pelvis and lower back. Imagine trying to pull your belly button inward while being bloated.<\/p>

        Grains swell inside the intestines and create external pressure on the abdominal wall, making it difficult to activate the core.<\/p>

        Chronic bloating from daily grain consumption creates a tight, round belly that loses its ability to contract inward.<\/p>

        This reinforces the curvature in the lower back, eventually increasing the likelihood of experiencing pain in that area. From our experience with managing pain, removing grains from the diet is a crucial step in eliminating chronic back pain.<\/p>

        This alone is a strong reason to avoid grains if you want optimal core function in your body.<\/p><\/div><\/div><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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        2.Inflammation<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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        Inflammation is a mechanism that the immune system uses to heal the body. For example, if you injure your knee, it will become inflamed, and the body will send resources to the area to help it heal faster.<\/p>

        However, if you continuously trigger inflammation in a tissue, it makes healing a more difficult process for the body and can lead to further injuries.<\/p>

        Research has shown that grains cause inflammation in the intestinal barrier, leading to a condition known as \u201cleaky gut.\u201d<\/p>

        What is leaky gut?<\/strong><\/p>

        The wall of the intestine, which surrounds food, is covered by a layer of cells called the mucosal barrier, which isolates the intestine from the rest of the body. This barrier is responsible for absorbing nutrients. It plays a crucial role in intestinal permeability. Under normal intestinal function, the mucosal barrier allows nutrients and water to pass from the intestines into the blood while protecting the body from harmful substances.<\/p>

        In leaky gut, the mucosal barrier loses its permeability, and the intestinal pores loosen. As a result, waste products and pathogens can enter the intestinal walls, causing various diseases.<\/p>

        Zonulin (a protein) regulates the permeability of the intestine and is linked to the leaky gut syndrome.\u00a0Gluten (a protein found in most grain foods)\u00a0<\/strong>triggers zonulin and thus may contribute to leaky gut.<\/p>

        Chronic inflammation from leaky gut creates conditions for a host of problems related to immune system dysfunction.<\/strong>\u00a0There are many conditions where immune dysfunction and chronic pain intersect, including rheumatoid arthritis, multiple sclerosis, lupus, Guillain-Barre syndrome, and many others.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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        Anatomical poster of colon and stomach. Small and large intestine in human body. Gastrointestinal disease, medical examination in gastroenterology. Digestive system, medical scan of intestine 3D illustration.<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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        3. Dehydration<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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        Water is critical for the body because it allows our cells to carry out chemical and electrical processes efficiently.<\/p>

        If we refer back to the oat example, we can understand that grains, when placed in water, absorb it and swell. This means that, to some degree, grains will absorb water from the intestines and possibly from the body overall.<\/p>

        Consuming grains can lead to gradual dehydration and accelerate the aging process.<\/p>

        Dehydration is not a health condition to be taken lightly and accelerates aging.<\/p>

        When it comes to creating a healthy body that does not feel pain, it seems that the more the body retains water in the muscles and fascia, the better.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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        How to Tell if Grains Are Causing Inflammation in Your Gut<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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        How to Tell if Grains Are Causing Inflammation in Your Gut<\/h4>\t\t\t\t<\/div>\n\t\t\t\t
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        Many people claim that grains have a negative impact on specific individuals, but they don\u2019t feel anything wrong with their digestion after consuming them. However, intestinal inflammation can still be present even without visible symptoms. Let\u2019s look at some symptoms and tests that can help detect inflammation caused by grains in the gut.<\/p>

        Signs of Intestinal Inflammation:<\/strong><\/p>

        Although you may not always feel obvious signs of intestinal inflammation, here are some signs to watch for:<\/p>

        1. Cramps: Abdominal pain that may be periodic or continuous.<\/li>
        2. Diarrhea: Frequent, watery stools.<\/li>
        3. Constipation: Difficulty passing stool or infrequent bowel movements.<\/li>
        4. Bloating: Feeling full or bloated in the abdomen.<\/li>
        5. Gas: Excessive gas production that causes discomfort.<\/li>
        6. Food allergies: Reactions to certain foods that weren\u2019t present before.<\/li>
        7. Heartburn: A burning sensation in the chest or throat.<\/li>
        8. Skin issues: Conditions like acne or psoriasis.<\/li>
        9. Joint pain: Pain or inflammation in the joints.<\/li><\/ol>

          Experiments to Detect Intestinal Inflammation:<\/strong><\/p>

          If you don\u2019t have any of these symptoms, try these experiments to investigate further if your gut is inflamed:<\/p>

          1.\u00a0Deep Core Activation<\/strong>
          \u2013 Try to pull your belly button toward your spine for a few minutes. If this is difficult, you are likely experiencing some level of bloating.<\/p>

          2.\u00a0Release of Abdominal Area<\/strong>
          \u2013 Lie on your stomach on the floor. Place a small ball, like a lacrosse ball or soft ball, on your abdomen about 2 inches to the side of your belly button. Gently apply your weight onto the ball. If you feel a high level of sensitivity during this process, you are likely experiencing some degree of intestinal inflammation.<\/p>

          Diet and Intestinal Inflammation<\/strong><\/p>

          If you suspect you may be dealing with intestinal inflammation, consider cutting grains from your diet for a period and periodically repeat the above experiments to look for signs of improvement. Almost all grains contain irritating compounds that promote intestinal inflammation. Therefore, eliminating grains is seen as a significant step toward reducing the body\u2019s inflammatory response and alleviating factors contributing to chronic pain.<\/p>

          If you notice improvement in your symptoms after cutting grains, it may indicate that grains were causing the inflammation.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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          Living pain-free in the lower back and improving scoliosis. Results in posture and chronic pain relief after 10 months of reducing grains from the diet.<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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          CONCLUSION<\/strong><\/p>

          Grain consumption not only contributes to pain but can have a combined effect on existing biomechanical dysfunctions in the body.<\/p>

          If your goal is to achieve a closer approach to optimal health, the chances are that grains should not be part of your diet.<\/p>

          Often, the most effective steps toward optimizing your health are those that involve removing the largest obstacles to your success.<\/p>

          Until next time, remember to eat mindfully, not habitually.<\/p><\/div><\/div><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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          REFERENCES<\/strong><\/p>

          • Sturgeon C, Fasano A. Zonulin, a regulator of epithelial and endothelial barrier functions, and its involvement in chronic inflammatory diseases. Tissue Barriers. 2016 Oct 21;4(4):e1251384. doi: 10.1080\/21688370.2016.1251384. PMID: 28123927; PMCID: PMC5214347.<\/em><\/li>
          • Frossi B, De Carli M, Calabr\u00f2 A. Coeliac Disease and Mast Cells. Int J Mol Sci. 2019 Jul 11;20(14):3400. doi: 10.3390\/ijms20143400. PMID: 31373285; PMCID: PMC6678566.<\/em><\/li>
          • Mifflin KA, Kerr BJ. Pain in autoimmune disorders. J Neurosci Res. 2017 Jun;95(6):1282-1294. doi: 10.1002\/jnr.23844. Epub 2016 Jul 22. PMID: 27448322.Paray BA, Albeshr MF, Jan AT, Rather IA. Leaky Gut and Autoimmunity: An Intricate Balance in Individuals Health and the Diseased State. Int J Mol Sci. 2020 Dec 21;21(24):9770. doi: 10.3390\/ijms21249770. PMID: 33371435; PMCID: PMC7767453.<\/em><\/li>
          • Paray BA, Albeshr MF, Jan AT, Rather IA. Leaky Gut and Autoimmunity: An Intricate Balance in Individuals Health and the Diseased State. Int J Mol Sci. 2020 Dec 21;21(24):9770. doi: 10.3390\/ijms21249770. PMID: 33371435; PMCID: PMC7767453.<\/em><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

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