Foods to keep your spine strong

Just like any other part of your body, your spine is affected by what you eat.

Chiropractic care, like the care we provide at Wisniewski Chiropractic, is only half the battle. The muscles and bones of the spine must be healthy enough that proper alignment is possible.

Proper diet is based on the idea that you get out what you put in – fuel and support your body properly and it will support you. In the case of your spine, this is true in a very literal sense.

The 33 vertebrae that make up your spine are put under more and more stress as you age. If processed foods or fatty snacks are your go-to for most meals, you’ll likely begin to feel the effects sooner rather than later.

Here are some of the main foods, vitamins, and food groups that directly support your spinal health when combined with chiropractic care!


This one may not be surprising, but is absolutely essential to the health of your skeletal system.

Your bones are essentially just storage reserves for calcium. These same bones also happen to support the rest of your body.

Dr. Michael Perry, chief medical director and co-founder of Laser Spine Institute, speaks on the importance of calcium.

“As you age, it is hard to maintain bone mass, which can lead to such conditions as osteopenia or osteoporosis,” he says. “These diseases can weaken the vertebrae in your spine. Calcium contributes to bone mass, helping you avoid those conditions.”

Many of us know where calcium comes from – dairy products like natural cheese, milk, yogurt, or fortified cereals. Other less-obvious sources are green leafy vegetables like kale, spinach, and romaine lettuce. A dark green salad with shredded cheese makes your spine happy!

Vegetables and Fruits

Fruits and veggies are long-standing pillars of healthy eating. Everyone grew up with their mothers reminding them to eat vegetables to help grow up strong. It turns out that our mothers were right, especially in the spine’s case.

In general, brightly-colored fruits and veggies are the best in terms of nutrients. The vitamins supplied by this food group are essential ones!

Vitamin K facilitates and supports calcium absorption, the benefits of which we’ve already outlined. This vitamin can be found in leafy greens, broccoli, cucumbers, and other vegetables.

Vitamin A is crucial in repairing collagen, the substance that makes up cartilage, skin, and parts of some bones. Vitamin C also builds and repairs collagen. To get your fill of these nutrients, try to eat carrots, beets, sweet potatoes, cherries, berries, grapes/wine, pomegranates, and watermelon.

Fish and Seafood

Fish that live in cold water deep under the sea are sources of particularly nutrition-packed meat.

Seafood provides healthy fats. Lean protein from fish is also key to building the back and neck muscles that support and balance the spine.

Sardines, trout, salmon, mackerel, black cod, herring, and tuna are all great sources of omega-3 fatty acids, which support your body’s collagen and, most importantly, actively reduces inflammation. Omega-3 deficiency can lead to a stiff, painful spine that can’t develop properly.

Support your spine and make a seafood dinner one night a week.

We hope this list has helped you shape your diet with a view towards a healthy spine! To support your healthy vertebrae, let Wisniewski Chiropractic keep you in top shape. 



We’re Wisniewski Chiropractic, part of the Thrive Wellness network. Nearing our third year in our current location, we’re excited to continue bringing you personalized care and support for your wellness journey. Dr. Wisniewski is an expert in chiropractic care. We believe in healthcare that relies less on medication and more on  prevention through the use of proper diet, exercise and patient education. Our chiropractic services follow a three-part plan: relieve your pain first, address the root cause, and make a plan for your future wellness.