How To Eat for a Healthy Spine

Written by Dr. Jared Hoffman. Shared with permission from our friends at Williamsburg Chiropractic in Williamsburg, NY.

As chiropractors, we are able to provide more than just back and neck pain relief, and an important part of being healthy is having a healthy spine. You can achieve a healthy spine with regular chiropractic care, exercise, and even diet! Here’s how you can eat your way to a healthy spine.


You’ve heard it before — milk does a body good! It shouldn’t come as any surprise that in order to have a healthy spine, you need to consume the proper amount of calcium. Calcium is a mineral that helps the body maintain bone mass throughout the entirety of your life, which is particularly important as the body ages and bones become more brittle. Calcium also helps prevent the bone disease osteoporosis, which is the cause of spinal fractures in many older patients.

Here are a few suggestions on how you can add more calcium to your diet:

  • Dairy – This one is a given: milk, yogurt, and cheese are all excellent sources of calcium.

  • Legumes – Peanuts, black beans, tofu, and baked beans can be added to your list for a boost of calcium.

  • Fish – Did you know both salmon and sardines are loaded with calcium?

  • Leafy greens – Kale, spinach, broccoli, and collard greens will give you added calcium


Calcium and Vitamin D are quite the pair In order for your body to properly absorb calcium, you need Vitamin D. You can get Vitamin D by:

  • Spending some time in the sun (but not for too long!)

  • Adding eggs to your diet, and don’t forget the yolk

  • Drink milk fortified with Vitamin D


Another mineral that is great for your spine is magnesium. In order for muscles to relax and contract as they should, your body needs magnesium. Magnesium also helps maintain bone density and muscle mass. It even helps with toe processing of protein. You can add these foods to your diet for more magnesium:

  • Vegetables – Kale, spinach, and broccoli are once again spine supporters

  • Fruits – Kiwi, avocado, and bananas all make more than a delicious fruit punch…they pack a magnesium punch!

  • Whole grains – Magnesium is found in brown rice, whole wheat bread, and whole-grain pasta

  • Seeds – Add sesame, sunflower, and flax seeds to your salads, sandwiches, and shakes for a magnesium boost

  • Beans – Black beans, pinto beans, and chickpeas are great sources magnesium

A healthy body is built upon the foundation of a healthy diet. These tips are just the start of a healthy spine. Along with regular chiropractic care, you can achieve excellent spinal health.

Original post here.