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What are good foods to eat if you have spinal pain?

2025-10-13 05:57:28 healthy

What are good foods to eat if you have spinal pain?

Spinal pain is one of the common health problems of modern people, which may be related to prolonged sitting, poor posture, lack of exercise or insufficient nutrition. In addition to timely medical treatment and appropriate exercise, dietary conditioning is also an important way to relieve pain. The following are the recommended foods and related data for relieving spinal pain among the hot topics and content that have been hotly discussed on the Internet in the past 10 days.

1. Foods rich in calcium

What are good foods to eat if you have spinal pain?

Calcium is a key nutrient for bone health, and a lack of calcium may lead to osteoporosis or worsening of spinal pain. Here are some recommendations for high-calcium foods:

food nameCalcium content (per 100g)Recommended serving size
milk120 mg300-500ml per day
cheese700mg30-50 grams per day
black sesame seeds780 mg10-20 grams per day
Tofu138 mg100-150 grams per day

2. Foods rich in vitamin D

Vitamin D aids in the absorption of calcium and is essential for bone health. Here are some foods rich in vitamin D:

food nameVitamin D content (per 100 grams)Recommended serving size
salmon12-20 micrograms2-3 times a week, 100 grams each time
Egg yolk1.1 micrograms1-2 per day
Mushrooms (sun-dried)10-20 micrograms3-4 times a week, 50 grams each time

3. Anti-inflammatory foods

Spinal pain can be related to inflammation, so consuming anti-inflammatory foods can help relieve symptoms. Here are some recommended foods:

food nameanti-inflammatory ingredientsRecommended serving size
Deep sea fish (such as mackerel, sardines)Omega-3 fatty acids2-3 times a week, 100 grams each time
turmericcurcumin1-2 grams per day
blueberryanthocyanin50-100 grams per day

4. Foods rich in magnesium

Magnesium helps relax muscles and relieve pain, and is also helpful for spinal health. Here are some foods high in magnesium:

food nameMagnesium content (per 100 grams)Recommended serving size
spinach79 mg50-100 grams per day
almond270 mg20-30 grams per day
dark chocolate146 mg20-30 grams per day

5. Other matters needing attention

In addition to dietary conditioning, you also need to pay attention to the following points:

1.drink more water: Staying hydrated helps with spinal disc health.

2.Avoid foods high in sugar and salt: These foods may exacerbate inflammation and bone problems.

3.Moderate exercise: Low-intensity exercise such as yoga and swimming can help relieve pressure on the spine.

Through a reasonable diet and a healthy lifestyle, spinal pain can be effectively relieved. If the pain persists or worsens, it is recommended to seek medical examination promptly.

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