Spinal Stenosis Diet: Healthy Bones, Discs, Nerves & Back Muscles

Spinal Stenosis Diet

If you have spinal stenosis, your diet needs to promote the health and well-being of your vertebrae, your discs, your back muscles and your nerves. In conditions like spinal stenosis, the degenerative processes that occur in the ligaments and bones of your spinal column may cause pressure on your spinal cord and on the nerve roots. This often happens in the low back and neck areas.

Trust it or not, it's true that you are what you eat. All in all, remaining hydrated, eating a lot of fruits and vegetables, not smoking, and limiting red meat, caffeine, and liquor are great dietary rules for those with spinal stenosis.

A healthy eating diet will enable you to remain at a healthy weight, lessen the body's affinity towards irritation, and keep your spinal discs and every one of your tissues hydrated, all of which will help reduce pain from spinal stenosis.

Carbohydrates and Fats

Even though diet will not be able to change spinal stenosis that has already occurred, keeping your weight at a healthy level can reduce pressure on your spinal column. This will decrease the pain and numbness in your legs. Low-fat foods containing complex carbohydrates provide your body with energy but don't promote weight gain. Examples of these foods to include in a diet for spinal stenosis are:

  • fruits
  • vegetables
  • legumes
  • oatmeal
  • whole-wheat bread

Your spinal stenosis diet should include mostly vegetables with smaller amounts of whole-grains and fruits. Whole-grain foods include:

  • bread
  • brown rice
  • whole-grain pasta.

When you can, substitute whole-fat dairy products with low- or non-fat versions and animal-based fats with plant-based fats, such as olive oil.

Protein

Protein helps your body maintain muscle tissue and you need to include protein in your spinal stenosis diet for optimal health. Muscles help support your back and spine and assist in maintaining correct posture. Foods containing protein include:

dairy products

  • nuts
  • eggs
  • beef
  • poultry
  • fish
  • pork.

Adult men require 56 grams of protein daily and adult women require 46 grams of protein every day. Your need for protein may be different, depending on your level of activity and your age. To help maintain a healthy weight and decrease the painful symptoms of spinal stenosis, choose low-fat protein sources like skinless poultry and fish and lean cuts of meat. Remove any visible fat prior to cooking.

Minerals and Vitamins

Getting adequate amounts of the body's essential minerals and vitamins may help decrease the inflammation caused by spinal stenosis and reduce pain. Food containing calcium, vitamins C, D, A, and B-complex vitamins include: 

  • yellow and orange fruits and vegetables
  • dark green vegetables
  • citrus fruits
  • chicken
  • milk products,
  • beef
  • eggs

Consuming these may help your nerves and connective tissues. This can help reduce symptoms of spinal stenosis by making your spine more stable when you walk, bend, sit or stand.  B vitamins promote blood flow to the spine and assist the function of the nerves. Calcium is the primary mineral found in the bones. It may help prevent the degenerative conditions that are common in spinal stenosis. Vitamin D is essential for the body's absorption of calcium.

Hydration

People with spinal stenosis need to stay hydrated and you can do this by drinking water throughout the day, not just with meals. Limit your intake of caffeine and alcohol because these may cause or contribute to dehydration. It's especially important in spinal stenosis that the spinal discs are hydrated because they cushion the vertebrae and assist movement in the spinal joints. If you have difficulty drinking plain water, try lemon or lime-flavored water or herbal teas.

Because your whole body depends on proper hydration, it is critical to drink a lot of water, as well as eat foods that can help hydrate our bodies. Water can hydrate us as well as eating foods that help in hydration. These foods are made of over 90% water and furthermore contain basic supplements:

  • watermelon
  • melon
  • lettuce
  • tomatoes
  • strawberries.

Eating and drinking things that hydrate will enable your spine to work all the more proficiently. 

There is a considerable number of questions about how much water a person needs to drink to guarantee proper hydration. The basic knowledge is to drink eight glasses (8 ounces each) every day except this measurement isn't generally the correct amount for everybody. For instance, if you have an active lifestyle or more prone to sweat, you'll need more than eight glasses per day.

While hydrating is an incredible stepping stone for a proper spinal stenosis diet, water replenishment may not completely mend spinal wounds or back pain. Chiropractic care to help with spinal control or adjustments is prescribed for those with damage in relation to the spine.

Just like how you keep fuel in the gas tank of your automobile, keep up proper hydration for your spine and general health.

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Questions & Answers
Q:
What is the best way to treat permanent back and neck pain and stiffness?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Read more tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Read more
Temed Holdings
4 answers
Q:
What is the best treatment for neck pain and shoulder Pain?
A:

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the palm of your hand on the back of your neck, at the base of your head
  4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax
  6. Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place your left hand, palm down, on the left side of your head (around your ear)
  4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat 5-10 times
  7. Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the tips of your fingers on your forehead
  4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises

Read more
Temed Holdings
4 answers
Q:
How do I reduce the shoulder and neck pain?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Carry weight evenly

Many people make the mistake of carrying a heavy briefcase or their purse on their shoulder or on one side of their body. Doing this causes strain in the muscles and leads to pain.

Remove non-essentials from your briefcase or purse. Consider using a backpack to evenly distribute the weight across your shoulders. If you choose to carry a purse or backpack, keep your shoulders level while carrying it.

Neck Pain Tips: Maintain a proper posture

The most common posture contributing to neck pain is the “head-and-shoulders-forward” posture. In this position, the neck slopes forward, putting the head in front of the shoulders.

In this position, the head pulls the upper back forward also in a slumped position. This places a strain on the entire spinal column.

More tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Read more
Temed Holdings
4 answers