Healthy Foods to Feed Your Spine


Everyone knows the importance of eating healthy, whole foods to improve your overall physical and mental health.  But did you know there are specific foods you can eat than can target your spine, giving it the foods it needs to be healthy and strong?


Salmon has a lot of Omega-3 that helps fight inflammation and promote bone health that is good for your spine.  Omega-3 can also be found in sardines, anchovies, flaxseeds, and can also be obtained through fish oil supplements if sufficient amounts cannot be consumed through a regular diet.  Salmon is also high in calcium which is vital for healthy bones.   

Olive Oil

Olive oil contains Omega-9 fats.  Our bodies can usually make this in adequate amounts but consuming foods that have Omega-9 fats can decrease inflammation.  It can also be found in almond and avocado oils.


Because your spine is mostly made up of bones, getting enough calcium is vital to keeping them strong. Yogurt and cheeses are great sources of calcium, as are dark, leafy green vegetables like broccoli, kale, and spinach, tofu, and sardines.  If you drink milk that has been fortified with Vitamin D, your body will be able to absorb the calcium better.  


Eggs (yolks included) are high in Vitamin D which, as we said, your body needs to help it absorb calcium.  You can also boost your Vitamin D by spending time in the sun.


Almonds are rich in magnesium, a mineral that is important to maintaining bone density and muscle mass.  Magnesium is also found in seeds like sesame and flax, beans, and whole grains like brown rice.  


Spices like turmeric, basil, oregano, rosemary, ginger, and cinnamon are anti-inflammatories and they make your food taste better too. 

Foods to Avoid

Just as there are foods that are good for your spine, there are also foods that can cause damage to the joints and soft tissues of the spinal area.  

Sugar.  It causes weight gain which puts a strain on your spine.

Vegetable oil.  It’s high in Omega-6 which can trigger inflammation if you have more Omega-6 than Omega-3.

White bread.  Refined grains cause a spike in insulin which causes inflammation.

Red meat.  It has Neu5gc which promotes, you guessed it, inflammation.

Back Pain and Inflammation

Back pain can be mechanical, due to problems in the spinal joints, discs, vertebrae, or soft tissues or it can be one of several spondyloarthropathies, inflammatory diseases that involve joints and the areas where ligaments attach to the bones.  While eliminating certain foods won’t cure inflammatory diseases, it can lower inflammation and ease the symptoms.  

Giving your spine the foods that will help it grow strong and healthy will help prevent spinal problems in the future.  

At North County Pain Relief, we take a holistic approach to your health. Upon your initial consultation and exam, we’ll come up with a plan to treat your pain and ailments to improve your whole health.  If you’re from the St. Louis area, call North County Pain Relief today at (314) 731-4201 to schedule a free initial consultation. We’re here to help improve your health.