What nutrients should you be eating for a healthy back and spine?

When we think of a healthy back, our first thoughts may go to yoga, regular stretching and mobility work, or even regular appointments with a chiropractor or massage therapist. But did you know, diet can play a significant role in the health of our spines? 

As we age, we begin to lose bone mass, which can lead to an unhealthy spine and even osteoporosis.  That being said, there’s good evidence that with a healthy diet and lifestyle, we can not only support our bone health, but also our backs as a whole.  

From bone mass to inflammation, weight control to general muscle strength, healthy eating is imperative for a healthy spine. 

Nutrition for Bone Health

Calcium

Calcium is probably the singular nutrient people will name as being vital for bone health. If we aren’t able to get enough calcium through our diet, our body begins to use the calcium in our bones, weakening them and causing them to become more prone to fractures.  Ensuring we’re eating enough calcium helps our bones to replenish their calcium stores.  

Magnesium and Vitamin D to promote the absorption of calcium

Magnesium and Vitamin D may be lesser known than calcium, but they play a large part in supporting our bone health. Both enhance the absorption of calcium from the bloodstream into the bone. 

Vitamin D is essential for the body to absorb calcium, and it’s beneficial to pair calcium-rich foods with those high in Vitamin D. Another primary source of Vitamin D is getting out into the sun!

Magnesium also helps to convert Vitamin D into its active form, aiding in calcium absorption. 

Vitamin K to promote absorption of Vitamin D

Vitamin K helps our bodies to absorb Vitamin D (which then helps with calcium absorption). Research is starting to find that low levels of Vitamin K are a risk factor for developing osteoporosis.  

B12 and B6 

B vitamins are essential for both the nervous and muscular systems, as well as for our skeletal system. A deficiency in B vitamins (particularly B12 and B6) can lead to an increased risk for fractures.  

Vitamin B12 helps to support bone formation as well as regulate calcium absorption. As we grow older, our body’s ability to absorb Vitamin B12 can be reduced due to gastrointestinal problems, and it may need to be supplemented.  

Vitamin B6 not only works to strengthen our bones alongside Vitamin B12, but can also help to reduce inflammation throughout the body, which may help those experiencing back pain.  

Nutrition to Reduce Inflammation 

Omega 3s

Alongside Vitamin B6, Omega 3’s fatty acids help to reduce inflammation, which is common in many spinal conditions, including injuries and disc degeneration. These fatty acids can’t be created by our bodies and must be taken in either through our diet or through supplements.  

There are three main types of omega-3 fatty acids, including:    

• EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are primarily found in fish, as well as algae and seaweed.   

• ALA (alpha-linolenic acid), which is found in plants (generally through seeds, nuts and beans).  

While your body can turn a small amount of the ALA you eat into EPA and DHA, dietary or supplemental sources of EPA and DHA are still beneficial.   

Overall Health

Hydration

While you may not have thought of water (and other liquids) as an important nutrient for spinal health... it is! Proper hydration is key to the health of the intervertebral discs, which help to cushion the spine and absorb the stress of impacts during daily life. Make sure you’re drinking enough water throughout the day, as well as eating hydrating soups, fruits and vegetables! 

Adequate Protein

Whether you’re an omnivore or plant-based, adequate protein is important in building and maintaining muscle. The muscles surrounding our spine offer strength and support so that we can sit straight, bend down with ease and even breathe properly. It’s recommended to get at least 0.8 grams per kg of bodyweight in, and if you’re looking to support muscle growth, anywhere between 1-1.2 grams per kg is recommended. 

If you’re interested in more ways to support a healthy back and spine, make sure to check out YMCA BC’s Healthy Back course. The online, self-paced course was created by YMCA BC to help you manage current back pain and prevent future pain and injuries. Healthy Back includes:

• 6 weeks of workout posters, with chair and standing variations; and focused on strength, mobility and core activation 

• 3 workout plans based on current level and comfort 

• A daily pain and workout tracker 

• 6-week online course featuring movement tips, ergonomic adjustments and more!