Spine and Back Health and Nutrition

Have you ever wondered what types of foods and habits can protect your back from injury and disease?

Photo by Dana Tentis on Pexels.com

If you have back pain, eating these foods will not only maintain spine health but, lessen inflammation and pain.

Disclaimer: Please consult your doctor if back pain persists or if you have chronic back pain.

Back and Spine Nutrition

Dr. Barry Goldstein, A New York chiropractor and nutritionist, created the ultimate “Spinal Health Grocery List – The Best Food For Back Pain“:

Photo by Trang Doan on Pexels.com
Photo by Daria Shevtsova on Pexels.com

Additionally, some foods are anti-inflammatory including tomatoes, olive oil, leafy greens, nuts, salmon, and cherries. Source: National Spine Health Foundation

Photo by Daria Shevtsova on Pexels.com

Dr. Goldstein claims these 4 foods will hurt your spine health:

The No-Go List – Worst Food For Back Pain

  • Red meats
  • Potatoes
  • Processed, fast foods
  • Foods high in preservatives (crackers, chips)

7 Healthy Habits to Protect your Spine

source: Spinehealth.org

Photo by Lena Shekhovtsova on Pexels.com
  1. Exercise
  2. Strengthen your core
  3. Maintain a healthy weight
  4. Have good posture
  5. Use proper form when lifting
  6. Sleep properly
  7. Quit smoking

You can do core strengthening exercises as part of your workout routine to maintain your spine health.

You can do core workouts in your car or in the office. Squeeze your core successively 100 times per rep. Do 1- 5 reps daily.

Maintain a healthy weight especially in the abdomen. Reduce weight so the spine does not have to support extra pressure which may negatively affect your posture.

Practice correct posture especially when sitting and lifting heavy weights.

Remember to place your pillow in a way that supports your shoulders.

Keep your body healthy by protecting your back and spine!

Photo by Lena Shekhovtsova on Pexels.com

What can you do to maintain your spine health?

3 Teas’ Secrets You Never Knew

There are so many delicious and health boosting teas to drink including hibiscus, jasmine, oolong, white tea, and peppermint.


  • black tea
  • green tea
  • matcha tea

1. Black Tea

Black Tea is definitely one of my favorite teas because of its rich taste.

It’s not bitter or sweet but has a dark, earthy, and wholesome flavor.

It is one of the most common teas on the market.

Black tea can be found at nearly every supermarket at an affordable price.

Brew hot water then add the tea.

Mix with almond milk for a healthy milk tea.

Health benefits of black tea:

  • powerful antioxidants
  • decrease inflammation
  • decrease risk of heart disorders
  • reduces LDL (bad) cholesterol in hypercholesterolemic (too much cholesterol) humans
  • reduces risk of stroke
  • prevents risk of cancer & inhibits cancerous cells
  • decreases blood glucose and improves insulin

click here to see the full article on the U.S. National Library of Medicine National Institutes of Health

Black tea can help diabetics, stroke patients, and decreases your risk of cancer.

2. Green Tea

Green Tea is another great tea with several positive health benefits.

Compared to black tea, green tea has a lighter taste.

It has a fresh and calming aroma.

Add a green tea bag to a steaming cup of hot water.

After 2 minutes, remove the tea bag (or else it will become bitter).

Health benefits of green tea (according to Dr. Mike):

Click here to view 7 Health Benefits of Green Tea & How to Drink it | Doctor Mike

More green tea powers:

  • decreases risk of degenerative and neurodegenerative (Alzheimer & Parkinson’s) diseases
  • protects against hip fractures
  • has recently been shown to have anti-obesity and anti-diabetic effects

Make sure to read the full study here

3. Matcha Tea

Matcha tea is my new favorite!

It is originally from Japan.

Matcha tea has a rich green color that has healthy and bright appearance.

I recommend Matcha over regular green tea because it has much more health benefits.

When making matcha, they ground young tea leaves into a fine powder to capture all the essential nutrients.

Whereas, when making green tea, the leaves are simply boiled and you do not get as much of the healthy nutrients from the plant.

Matcha is more expensive than regular teas.

Good quality Matcha is not bitter but slightly sweet.

Health Benefits of Matcha

  • decrease or inhibit cell damage
  • lower risk of chronic diseases (illness persisting for a long time or a re occuring illness)
  • has more catechins (antioxidant compounds) than any other green tea
  • prevent kidney and liver damage
  • helps with faster reaction times, focuses the mind, and recall of information

read the full article and studies from Healthline here


Here are my top 3 favorite teas to try:

  • black tea
  • green tea
  • matcha tea

Remember to drink tea moderately daily. Some say 3-5 is safe unless you have a sensitivity to caffeine. Talk to your doctor or pharmacist about all dietary supplements including tea when on certain medications because of potential interactions.

disclaimer: remember correlation does not equal causation. We still need many studies to prove the health effects of tea. Regard tea and health benefits as merely an association.

clear drinking glasses
Photo by Jess Bailey Designs on Pexels.com

Other great teas:

What is your favorite tea?

creative workplace with laptop and notebook
Photo by Cup of Couple on Pexels.com