Skip to Content
TAMPA & SUN CITY 813-773-1285
BRADENTON 941-842-3855

7 Foods You Need to Be Eating for Spinal Health


Have you been experiencing spinal issues lately? Or are you looking for ways to prevent them? Believe it or not, the foods you eat can play a role in spine health.

Certain foods are packed with what your back needs in order to remain healthy and strong. So good back health can start with making the right food choices.

Avoiding bad foods is one way to increase health. Choosing the right ones is the best way to go.

What foods are best for spine health? Keep reading to find out. Here are eight foods that will help keep your spine strong and healthy.

1. Plant-Based Proteins

The proteins you get from certain plants are great for your spine health. These proteins are different than the ones found in meat.

Stick to plant-based proteins as much as possible. Animal-based proteins can lead to inflammation.

Instead, get your protein from foods like chia seeds, lentils, and beans. Not only do they provide protein, they pack a nutritional punch in other ways, too. You’ll get a variety of helpful antioxidants, fiber, vitamins, and minerals as well.

If you’d still like to get some animal-based protein in your diet, go for lean picks. This means choosing chicken and fish over beef and pork.

2. Vegetables

Vegetables are good for you in general, so make sure you get a lot of them each day to improve your overall health. While healthy all around, veggies are also great for fighting back issues.

Certain vegetables contain properties that will help fight spinal issues.

Kale, broccoli, and spinach work well against inflammation. Each of these vegetables also contains nutrients that will help strengthen your spine. As the literal backbone of your body’s skeletal system, your spine can use all the nutritional help it can get.

As a rule of thumb, veggies with strong natural pigments are best.

3. Salmon

If you’re not opposed to seafood, add some salmon to your diet regularly. Salmon is a great source of lean protein, as well as well as another helpful nutrient: omega-3 fatty acids.

Omega-3 fatty acids promote bone and tissue health. They also fight against inflammation, just like those leafy green vegetables mentioned above.

Luckily, salmon is versatile and tasty when prepared the right way. There are plenty of fantastic salmon dishes for you to try. They’ll spice up your menu and benefit your back at the same time.

4. Dairy Products

Calcium is super important for maintaining and improving bone health. The easiest way to get extra calcium in your diet without taking a supplement? Increase your dairy intake.

Don’t choose just any dairy products, though. Specifically, go for the ones that are high in calcium. Cheese, milk, and yogurt all fall into this category.

Like with many other food groups, though, you can overdo it with dairy. Don’t binge on your favorite cheese with the excuse of needing the extra calcium. Be smart about how you eat dairy products so you don’t get too much fat or cholesterol in your diet.

Calcium can be found in other foods, too. Among them are those leafy green vegetables we’ve already talked about.

5. Herbs and Spices

Many herbs and spices are great for promoting spinal health. Turmeric, a spice commonly used in Indian cuisine, including curry dishes, helps fix damaged tissue.

There are herbs that fight inflammation as well. These include cinnamon, rosemary, basil, and ginger.

Add these and other healthy spices and herbs to your recipes throughout the day. Or use them to create a healthy, delicious herbal tea. Herbal teas help strengthen your immune system, reduce inflammation, and taste great at the same time.

6. Fruits

Just like vegetables, you should go for the highly-pigmented types here. And like dairy, you don’t want to overdo it. Remember, fruit is sugar, so eating too much can be more of a detriment to your health than a benefit.

While you need to be responsible when eating fruits, they have many health benefits.

Berries are particularly great for your spinal health. They’re packed with antioxidants and nutrients that will help your spine get and stay healthy.

So add those berries to breakfasts, dinners, lunches, you name it. You can even use them as dessert.

7. Avocados

Whether you’re a fan of avocados or not, they’re great for your spine. They’re full of healthy fats that your body needs as well as fiber and potassium. These things make avocados great for your health overall.

Whether it’s good fat or not, avocados are fatty foods, so make sure you don’t overdo it.

If you don’t like avocados, try using them in ways you haven’t before. In recent years tons of recipes have emerged for avocado toast, addition to a smoothie and other tasty meals. You don’t have to limit yourself to a plain slice with a salad or a guacamole dip.

One of the greatest things about avocados? They help to reduce back pain.

Eat Your Way to Great Spine Health

Exercises and medicine may be your first thoughts when it comes to remedies for spinal issues, but you can eat your way to good health too. You just have to choose foods that are great for your body, particularly for your spine.

Spinal health is so important for your day-to-day interactions. So give yourself a leg up by packing your diet with these seven healthy foods. They’ll help improve your spine health, as well as your health overall.

Are you interested in trying physical therapy to help with your back pain? Contact us to see how we can help today.

Share To: