Monthly Archives: August 2017

Eating For Spine Health

Consuming a balanced and varied diet is beneficial for your entire body, including your spine. Nourishing your spine with the proper nutrients can help prevent back pain and improve your body’s ability to heal itself.

Would you say that your diet is healthy and you probably meet the recommendations for most micronutrients? If you answered yes, you’re one of few in the US. Below are some of the most important nutrients for your spine health and the percentage of American adults that don’t consume the recommended daily intake.

  • Calcium – 49%
  • Vitamin D – 95%
  • Magnesium – 61%
  • Vitamin C – 43%
  • Vitamin B12 – 4%

Aside from vitamin B12, it looks as though many Americans aren’t consuming enough of the nutrients essential to your spine’s health. Keep reading to learn more about the five micronutrients listed above, how they impact your spine health, and which foods they’re found in.

Calcium & Vitamin D

Did you know that calcium and vitamin D go hand-in-hand? Calcium is essential for bone health and maintaining bone mass, and vitamin D is needed for the body to properly absorb calcium. Learn more about how important calcium and vitamin D are to your spine health here.

You can find calcium in most dairy products, dark leafy greens, and legumes. Fatty fish, egg yolks, and the sun’s rays are common sources of vitamin D.95% of US adults aren't consuming enough vitamin D, a vitamin essential for bone health. Click To Tweet

Magnesium

Magnesium is a key mineral in bones and is also necessary for many of the body’s functions. When you don’t consume enough magnesium, the body takes magnesium from your bones to perform various bodily functions. This leaves your spine deficient and vulnerable to back pain.

Magnesium is found in most dark leafy greens, beans, nuts, and dark chocolate.

Vitamin C

Your body requires vitamin C to form collagen. Collagen is found throughout the body in the bones, muscles, skin, and even tendons. Vitamin C is also an antioxidant, meaning it is vital for your body’s healing process.

You can find vitamin C in citrus fruits, broccoli, spinach, and sweet potatoes.

Vitamin B12

Your body needs vitamin B12 to form bone-building cells and red blood cells in bone marrow. Animal proteins such as eggs, fish, meat, and dairy are the most common sources of vitamin B12.

So, next time you sit down for a meal, take a moment to think about the micronutrients you’re consuming. Being mindful of what you’re eating will go a long way in preventing and alleviating back pain.

Practice Proper Sitting Posture

Maintaining proper posture can work wonders both preventing and alleviating back pain. We’ve already covered how to achieve great posture while standing and believe it’s time to cover sitting posture.

The majority of us spend most of our days in the seated position. Whether it’s spent at a desk, at the table, or in your car, it’s important to keep the correct sitting posture in mind.Did you know that proper posture can help prevent and alleviate back pain? Click To Tweet

Proper sitting posture

While your mother was correct in telling you to sit up straight for all of those years, the advice ‘sit up straight as a rail’ isn’t quite correct. In fact, you never want your back to be completely straight, as it is naturally curved. When practicing proper sitting posture, remember to maintain those three natural curves in your back.

Follow the steps below to ensure you have good sitting posture.

  • Sit with your back straight and shoulders back.
  • Ensure your body weight is distributed evenly on both hips.
  • Bend your knees at a 90-degree angle, keeping the height of your knees even with your hips.
  • Rest your feet flat on the floor or a footrest if needed to keep your knees aligned with your hips.
  • Try to not sit in the same position for more than 30 minutes.

Sitting posture check

Now that you know how to achieve good posture while sitting, here’s a little test to make sure you’re sitting correctly.

Begin by sitting at the end of your chair and slouch. Sit up as straight as you can, accentuating the curve of your back as much as possible and hold for a few seconds. Release the position into a comfortable, upright position. What you’re feeling now is proper sitting posture.

If you’re interested in more healthy back tips like this one, please like us on Facebook, follow us on Twitter, or register for our monthly email newsletter.