This time of year it’s hard to say no to the holiday treats and big, multi-course meals. But there are good reasons to politely decline that second serving or walk past the dessert table. In addition to remaining healthy overall, there are foods that can contribute positively to your spine health. An eating plan that’s high in plant-based proteins, vegetables, and spices can prevent or reduce swelling in your body, swelling which could be contributing to back pain. Maintaining a healthy weight and avoiding inflammation are important for the spine, as is eating for bone health.

“The spine is the backbone of our body; as such we need to ensure strong bones to support our every move. Inadequate intake of calcium and vitamin D puts one at greater risk for bone fractures and conditions such as osteoporosis or osteopenia,” explains Marina Chaparro, RDN, CDE, MPH, a Miami, Florida-based clinical dietitian and spokesperson for the Academy of Nutrition and Dietetics.

Here are 5 foods to keep in mind the next time you’re deciding what to eat:

#1 – Dark Green Veggies: Kale, Spinach, Broccoli

They may not be everyone’s favorite, but these greens pack a big anti-inflammatory punch.

#2 – Dairy Options: Milk, Yogurt

Obviously, these items are high in calcium, making them great for the strength of your bones.

#3 – Omega-3 Fatty Acids: Salmon, Walnuts, Flax Seeds, Chia Seeds

We’ve been hearing about the health benefits of omega-3 fatty acids for years, but are they really that great? The answer is yes! These foods can also reduce inflammation and benefit bone and tissue health. In addition to spine health, there are many more benefits to incorporating omega-3 fatty acids into your diet. Check them out here: 

#4 – Whole Grain Carbs: Whole Wheat Bread, Oatmeal

It’s difficult to give up carbs completely. Especially, if you’re always on the go. Just be smarter about your carb choices. Buy or ask for wheat or rye bread when having a sandwich. Choose brown rice instead of white or yellow rice. A bowl of oatmeal every day for breakfast is a great alternative to sugary cereals and it will help with your cholesterol, as well!

#5 – Water, Water, Water!

“Staying hydrated is important to maintaining soft tissue elasticity and fluidity in joints,” Anne Coffey, DC, a chiropractor with Lustig Healing Arts in Lodi, New Jersey. “Our intervertebral (spinal) discs are vulnerable to loss of hydration and can begin to lose height.” As spinal discs begin to shrink, you become more susceptible to painful disc conditions. Herniated discs, also known as slipped or ruptured discs, occur when the loss of fluid causes the discs to become brittle and eventually slip out of place. So skip the soda and drink a nice, refreshing glass of ice water!

If You Still Need Help With Pain

Diet and exercise may not be a cure all for those suffering from spine-related conditions. If you’ve incorporated these foods into your diet, maintain a healthy weight and have still been suffering in pain for an extended period of time, you might need to consider seeking treatment. The Bonati Spine Procedures are targeted, outpatient procedures created and patented by Dr. Bonati and are a proven alternative to highly-invasive, yet all too common, open back surgeries. Learning if you might be a candidate for the Bonati Spine Procedures is easy. Simply call us at 855-267-0482 or complete our online contact form here.


Information in this blog was excerpted from:  &