Health & Medical

Keeping Spinal Health in Check with a Nutritious Diet

Written by Nancy

Spinal and back pains are prevalent among the adult population in the US. In fact, The National Spinal Cord Injury Statistical Center reports that approximately 17,700 cases of spinal cord injuries occur each year.

Spinal health can suffer because of degenerative diseases, the spinal nerve root compression, or metabolic diseases like osteoporosis. Over the years, a lot of studies have looked toward nutrition as a factor in treating, recovering from, and rehabilitating damaged spines.

It’s found that some foods can either help prevent or alleviate inflammation associated with poor health. Healthy diets may be based on individual physiology, meaning, what may work for one person, may not for another.

That said, here are a few things that research has found helps people reduce body inflammation generally and back and neck pain specifically.

Plant-based diet

Some spinal diseases cause painful inflammation, but some research shows that when some people turn to a plant-based diet they experience reduced body swelling overall better health.

Eating a steady diet of deep-colored anti-inflammatory vegetables and fruits like carrots, beets, cherries, kale, spinach, and broccoli and others have shown to help alleviate back stiffness and pain.

When some people moving away from animal-based protein diets, they find that they can get all the nutrients they need without the inflammation in plant-based proteins. Plus these plants provide are viable sources of antioxidants, vitamins, and fibers that can fortify your spine.

Omega-3 fatty acids

Your bone health relies on nutrients and  incorporating omega-3 fatty acids in your diet promotes bone and tissue health while reducing inflammation.

You get omega-3 fatty acids from seaweed and flaxseeds as well as cold water fish like salmon, tuna, trout, and sardines. These ingredients are both nutritious and delicious ensuring your bone and tissue health.

It’s almost always best to ingest the natural form of a nutrient, but if you’re not into seafood or seeds, you can replace them with omega-3 fish oil supplements.

Dairy products

Calcium has long been associated with improved bone health. Dairy products like cheese, milk, and yogurt are a great source for calcium boosting your bone strength from within.


Omega-9 fatty acids

You’ve heard of Omega-3, but what about omega-9 fatty acids? Certain foods with “good fats” also carry vital anti-inflammatory properties. Omega-9 fatty acids provide both important healthy fats like potassium and fiber and they reduce inflammation in your spinal column.

When some people add ingredients like olive oil, avocados, and sesame oil to their diet in moderation, they can gain more control over back pain and stiffness.

Herbs and spices

Adding some spice to your diet doesn’t just pack a flavorful punch, it can also fight inflammation and encourage spinal health. Adding herbs and spices like cinnamon, ginger, basil, and rosemary provides a host of anti-inflammatory benefits.

Turmeric is widely known for its anti-inflammatory properties, but the root can also help in repairing damaged tissues. This can holistically improve your spinal health by aiding your body’s recuperation.

Turning to a diet that’s rich in nutrients, anti-oxidants, and anti-inflammatory properties is one way to ensure your spinal health. But no one is immune to spinal diseases. At Houston Neurosurgery & Spine, you can receive the best treatment for a host of neck and back pain related ailments.

At their Neurosurgery Center Houston, you find a thorough assessment which can lead to the latest treatments using the latest technology.

Call them today at 832.522.8500 to learn more about the treatments available for back pain Houston.

About the author


I’m Nancy and no, I didn’t always look like I do in that picture on the right. My foray into health and fitness began as a brace-faced, 16 year-old who was too afraid to wear a two-piece at the beach because I felt my body paled in comparison to my much more toned friends.

Leave a Comment