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Spine health -

Keeping your spine healthy is essential if you want to lead an active and productive life. Regular exercise is vital in order to maintain core strength and to keep the back supple. Good posture, too, is important. But did you know that what you eat can also keep your back strong and healthy?

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Proper nutrition -

The bones, muscles, and other structures in the spine need proper nutrition in order to function effectively, and maintaining a healthy diet directly correlates to spinal health in both preventing and promoting the healing of back complications.

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What to eat for good spine health -

So, what should you be eating to beat back pain and other spinal issues? Fortunately, there are plenty of tasty food options out there that can help.

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Plant-based proteins -

The proteins you get from certain plants are great for your spine health. In fact, plant-based proteins are more effective than animal-based proteins, which can lead to inflammation—a major cause of back pain! Go for foods like chia seeds, lentils, and beans. On top of the protein punch, they're packed full of antioxidants, fiber, vitamins, and minerals.

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Leafy green vegetables -

We should all eat more vegetables, and certain veggies contain properties that will help combat spinal issues. Kale, for example, works well against inflammation. It also contains nutrients that will help strengthen your spine. Pictured is a great serving suggestion—quickly sauteed kale with chili flakes sprinkled with olive oil.

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Broccoli -

Broccoli is another inflammation buster. Serve up a bowl of steamed broccoli garnished with sea salt.

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Spinach -

Rich in vitamins A, C, and K, and bursting with iron, magnesium, and manganese, spinach is well known for its anti-inflammatory and back-pain-fighting properties. Fry a handful in olive oil and sauteed garlic.

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Bok choy -

Bok choy has a deserved reputation for reducing the debilitating effects of arthritis. It's a vegetable packed with antioxidants like vitamins A, C, and K, which protect cells from free-radical damage. It's also high in bone-preserving calcium. Serve up a portion with a lemon slice and garnish with black pepper.

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Salmon -

A super source of lean protein, salmon is packed with another helpful nutrient: omega-3 fatty acids. Lightly grilled salmon with pepper, rosemary, and parsley makes for a super healthy meal.

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Sardines -

Omega-3 fatty acids promote bone and tissue health, and have proven anti-inflammatory properties. The sardine is another excellent fish that can help promote spinal health. Grill some up with fresh herbs, lemon, tomato, and garlic.

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Omega-3 fatty acids -

By the way, if fish isn't your thing you can still maintain a daily intake of omega-3 fatty acids in capsule form. They're easy to swallow, especially with a cup of warm chamomile tea.

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Dairy products -

Calcium is an essential mineral. As well as enabling our blood to clot, our muscles to contract, and our heart to beat, calcium builds bones and keeps them healthy. The easiest way to get extra calcium in your diet is to increase your dairy intake. Cheese works wonders!

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Milk -

Drinking a glass of milk every day is akin to knocking back about 300 milligrams (8 fluid ounces) of calcium.

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Yogurt -

As with milk, yogurt is an excellent source of calcium. Yogurt also contains probiotics, which support a healthy bacterial balance in the gut. Opt for Greek yogurt and serve with fresh mixed berries (more about those in a while).

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Herbs and spices -

Some spices are applauded for their ability to alleviate back pain. For example, turmeric, a spice commonly used in Indian cuisine, helps with upper and lower back pain due to its ability to fix damaged tissue.

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Cinnamon -

There are a host of herbs that fight inflammation. As a powerful anti-inflammatory agent, cinnamon is used as a natural remedy to treat various ailments and pain.

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Rosemary -

When used as an essential oil, rosemary, a favorite cooking herb, has clinically proven benefits. These include reduced pain from rheumatic disorders. Such anti-inflammatory and analgesic effects may also be helpful for back pain.

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Basil -

Not so well known as a combatant against spinal issues is basil. This tasty herb contains beta-caryophyllene, an essential oil known for reducing inflammation. It also contains eugenol and linalool—both known for their antiseptic and anti-inflammatory properties.

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Ginger -

Ginger's anti-inflammatory properties help muscles relax. For a natural upper back pain treatment option, simmer some ginger root slices in boiling water for about 30 minutes. Strain out the ginger and drink the remaining liquid while it's warm for maximum pain relieving effects.

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Herbal tea -

Alternatively, why not prepare a healthful herbal tea using some or all of the above herbs and spices? Herbal teas help strengthen your immune system and reduce inflammation. And, hey, don't they taste just great?

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Fruits -

We mentioned berries a while back, and these fruits are especially good for spinal health. Blueberries, raspberries, or black berries (pictured) all positively burst with antioxidants and nutrients that will help get your spine in tip-top condition and keep it healthy.

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Plums -

Plums can substantially increase bone mineral density in the spine and forearms. A very good source of vitamin C, the humble plum also contains powerful anti-inflammatory properties.

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Red grapes -

Red grapes contain an antioxidant-like compound known as resveratrol, which helps to relieve back pain and can help lessen the cartilage damage that is often the source of so much discomfort.

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Avocado -

The avocado is one of nature’s most perfect foods, and they're great for your spine! Its properties are numerous and its role in supporting the health of the spine is well known.

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Reduce swelling, boost nerve function -

Avocados are full of healthy fats that your body needs, as well as fiber and potassium. Some reports suggest that the fruit can reduce swelling and boost nerve function in the back. Think about that next time you tuck into avocado and cream cheese on rye.

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Be a smooth operator -

Better still, why not whip up a healthy green smoothie from avocado, spinach leaves, apple, and chia seeds?

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Go bananas! -

Magnesium is a key mineral in the structure of bone makeup. It's vital in maintaining bone density and preventing back problems. This nutrient also helps in relaxing and contracting muscles, making it necessary for strengthening the muscles that support the spine. What's full of magnesium? Green leafy vegetables, fish, beans, seeds, nuts, whole grains, yogurt, avocados, bananas, and dark chocolate (70% cocoa or higher). But go easy on the candy count.

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Vitamin C -

Vitamin C has been mentioned several times throughout this list, and for good reason. It's necessary for collagen formation (the substance that holds the body together), found in the bones, muscles, skin, and tendons, and is an important part of the process that enables cells to form into tissue. So, make sure you get enough of it!

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Are you nuts? -

Nuts like almonds, cashews, and walnuts are extremely nutritious and have various benefits for spinal cord injury. Almonds are good sources of calcium, vitamin E, and magnesium. They also contain phosphorous, which is essential for forming and strengthening bones. In fact, add nuts including any of the above, plus pecans and Brazil nuts, in your anti-pain diet.

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Exercise the spine -

Diet alone won't help maintain your spine. Get into the habit of undertaking daily stretching exercises to promote spinal health. Good examples are: back flexion exercises and knee-to-chest, chin-to-chest, ear-to-shoulder, and hip stretches.  

See also: Beat back pain: sciatica risk factors and how to protect yourself

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