Vegetables Kale, broccoli, and spinach work well against inflammation. Each of these vegetables also contains nutrients that will help strengthen your spine.

Salmon Omega-3 fatty acids promote bone and tissue health. They also fight against inflammation, just like those leafy green vegetables

Dairy Products Cheese, milk, and yogurt Be smart about how you eat dairy products so you don’t get too much fat or cholesterol in your diet.

Herbs and Spices cinnamon, rosemary, basil, and ginger

Fruits And like dairy, you don’t want to overdo it. Remember, fruit is sugar, so eating too much can be more of a detriment to your health than a benefit. Berries are particularly great for your spinal health. They’re packed with antioxidants and nutrients that will help your spine get and stay healthy.

Avocados Whether it’s good fat or not, avocados are fatty foods, so make sure you don’t overdo it.

8 foods for spinal health

managing your back pain - symptoms

heavy pressure

pain with numbness and tingling

sharp pain, shooting pain, stabbing, throbbing, burning, cramping, aching,

tender, stiff or dull

talk to your doctor:

severe pain

loss of control of bladder or bowels

unexplained fever, nausea, or vomiting

history of cancer or unexplained weight loss

Ibuprofex or Naproxen (anti-inflammatory medications) can help if you do not take other medicine that has conflict with them.

or have the following conditions:

allergic

pregnant

take blood thinner medications

have ulcers or kidney problems

Unloading exercises

decrease pain by unloading stress in your back

use the arm rest on the chain to lift you up so your butts are not touching the chair

put hands on armrests of the chair, slowly push down into armrests, taking some weight off the seat. Don't lift completely off the seat

use the table to hold your body by bending your legs until the pressure is off

Knee to Chest

lie down with your knees bent; place hands on top part of your thighs and gently push down on thighs

Directional Preference: Flexion and Extension

Standing extension

flexion exercises work by bending your back forward to relieve pain

Flexion and extension exercises

Prone on elbows

lie on yuor stomach with arms at sides, head turned

take slow deep breaths and relax for 2 to 3 minutes

prep yourself up on your elbows with elbows directly under shoulders

Staying healthy

Mental Health

back pain is often associated with high level of stress, anxiety and depression.

Get Sleep

find sleep tips in the Back Care Library