Want a Healthy Spine? Try Healthy Eating!


At Stiles Chiropractic, we are here to provide more than back pain relief. Our goal is to help the people of Chicago achieve optimal health, which includes numerous factors such as diet and exercise. You may already know some exercises to maintain a healthy spine, but did you know you can eat your way to a healthy spine? Take a look at our tips!


You’ve certainly heard the phrase before — milk does a body good! It should come as no surprise that in order for the bones of your spine to be healthy, it needs the right amount of calcium. Calcium is a mineral that helps your body maintain bone mass through your whole life, which is essential as you age and your bones become more brittle. Calcium also helps to prevent osteoporosis, which is a bone disease that is the cause of many spinal fractures in older patients.

Here are a few suggestions of how you can add more calcium to your diet:

  • Dairy – This one is easy! Incorporate cheese, milk, and yogurt into your diet.

  • Leafy greens – Surprise! Broccoli, spinach, collard greens, and kale can all boost your calcium levels.

  • Fish – Did you know that salmon and sardines are great sources of calcium?

  • Legumes – Baked beans, black beans, tofu, and peanuts can also give you a calcium boost.


Vitamin D and calcium go hand in hand. If your body is to properly absorb calcium, it requires Vitamin D to do so. Here’s how you can obtain Vitamin D:

  • Spend at least 15 minutes per day in the sun

  • Eat eggs — and don’t skip the yolk!

  • Consume milk fortified with Vitamin D


Another mineral important to the health of your spine is magnesium. Muscles need magnesium to properly relax and contract. It also helps maintain bone density and muscle mass. Magnesium even helps the body process protein! You can add these foods to your diet for more magnesium:

  • Beans – Whether it’s pinto beans, black beans, or chickpeas, they are all great sources of magnesium.

  • Whole grains – Magnesium is found in whole wheat bread, whole-grain pasta, and brown rice.

  • Seeds – Add sunflower, sesame, and flax seeds to your shakes, salads, and sandwiches, salads for more magnesium

  • Vegetables – The shining stars of today’s show are broccoli, spinach, and kale!

  • Fruits – Avocado, kiwi, and bananas all provide a boost of magnesium

A healthy and nutritious diet is the foundation for overall health and wellness, and that includes your spine. These tips are a great starting point, and along with chiropractic care, we can help you achieve great health for your spine. Click here to request an appointment so we can get you on the path to true health!