Strengthen your back with proper nutrition


Tips for healthy intervertebral discs and strong bones

by Ilse Romahn

(23.11.2021) Many people are aware that health, nutrition and exercise are interrelated. However, few associate the subject of back health with their eating habits.

“However, a healthy diet with selected nutrients not only has a positive effect on health and prevents obesity, it also strengthens the back. In addition to muscles and ligaments, intervertebral discs and bones in particular need food in order to meet everyday demands, ”explains Dr. Munther Sabarini, neurosurgeon and founder of the Avicenna Clinic Berlin. He gives six tips on how to strengthen the spine and prevent possible back problems with a balanced diet:

Calcium for the bones
Bones need calcium to maintain their substance and stability. The mineral forms the most important part of the human skeleton. At the age of 35, the bone density in healthy people reaches its maximum, after which the calcium content in the bones decreases constantly. With the right diet, however, bone loss and bone loss, known as osteoporosis, can be counteracted. The high-quality suppliers include dairy products such as cheese and yogurt, vegetables such as spinach and broccoli, as well as seeds and nuts.

Vitamins for mineral absorption
The essential nutrients for a stable backbone also include vitamins, because they protect and strengthen the cells. For this reason, fresh fruit and vegetables belong on every menu. The body also needs vitamin D to absorb calcium. Foods with a high vitamin D content include mushrooms, fish and berries. However, it can only be ingested in small quantities through food. The body generates the majority of its daily needs itself if it receives sufficient sunlight through the skin. The UV-B contained in sunlight triggers a process for vitamin D production.

Magnesium for bones and muscles
Magnesium also helps maintain bone density. In addition, foods containing magnesium, for example whole grain products, legumes or nuts, relax the muscles and take the pressure off the spine.

Protein for supporting muscles
No movement can take place without muscles. However, in order for the muscles to support physical activities, they need protein. Fish, eggs, quark and meat, but also legumes and nuts are good sources of protein. A supply that meets your needs not only reduces muscle breakdown, but also strengthens the immune system.

Fluid for the intervertebral discs
Intervertebral discs act as shock absorbers between the vertebrae and absorb shocks and loads. To keep the intervertebral discs flexible and elastic, you need to drink two to three liters a day – preferably water or unsweetened tea. In addition, regular hydration makes it easier for the body to get nutrients to where they are needed.

Avoiding luxury foods for back health
Luxury foods such as alcohol or free sugar not only promote bone loss, but also hinder the absorption of calcium. They also damage bone cells and the liver and are a risk factor for obesity. Excess pounds put stress on joints such as knees or hips, but also on the spine. If you are very overweight, intervertebral discs are exposed to permanent pressure and cannot regenerate sufficiently, so that back pain and herniated discs can be the result.

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