Your spine is an amazing structure made of bones, joints and discs supported by a strong network of muscles. But it’s also a source of pain for 28% of American adults and the leading cause of missed work days across the country.
Despite its prevalence, back pain isn’t always inevitable or permanent. You can support a healthy spine and keep your back strong as you age with a combination of diet, lifestyle and exercise.
Anatomy of the spine: bones, discs and muscles
Your spine’s design gives clues as to how daily choices can lead to (or relieve) back pain, so it’s time for a quick anatomy lesson!
The spinal column has five sections:
- Cervical, the neck region
- Thoracic, the large upper back area
- Lumbar, the lower back
- Sacrum, the base of the spine
- Coccyx, the tailbone
Gel-like discs separate the bones in each section, and cartilage joins bones and discs together to form a unified column. Facet joints between bones enable the spine to flex and bend with the help of muscles around the spine and throughout the back.
Spinal bones: the vertebrae
The bones of the spine are called vertebrae, and they give the spinal column its strong, solid structure. Like all bones, each of your 33 vertebra consist of a dense outer layer and softer interior made up of protein, collagen and a mix of minerals.
Vertebrae protect the spinal cord, a dense bundle of nerves that runs vertically through a cavity in the center of the bones. A curved piece of bone, the vertebral arch, forms the inner side of the cavity and connects to the outer part of the vertebrae, a larger structure known as the vertebral body.
Intervertebral discs: cushions for the spine
Twenty-three intervertebral discs sit between vertebral bodies to cushion the bones and absorb impact. Each of the 23 discs has three parts:
- Nucleus pulposus: A soft, gel-like center made of 66% to 86% water and supported by a network of collagen and proteins called proteoglycans
- Annulus fibrosus: An outer collagen ring that protects the nucleus with strong, alternating fibrous layers
- Cartilage endplates: Connective tissue that covers the nucleus and merges with the annulus fibrosis to anchor the disc to the vertebrae
Muscles: spinal support and movement
And, of course, your spine couldn’t move without muscles. Multiple layers of muscle tissue surround the spinal column, but two are key for stability and movement:
- Superficial muscles keep the spine straight and help you maintain good posture. These include the trapezius, Latissimus dorsi, levator scapulae and rhomboids.
- Intrinsic muscles are deeper in the body and consist of the superficial, erector spinae and deep groups. Together, these muscles allow you to move your head and neck and enable spinal extension, bending and rotation.
Stages of spinal health throughout life
Any part of the spine may be injured of compromised by physical trauma, poor movement patterns or normal aging. This can lead to back pain that may worsen over time.
Disc degeneration is often the first problem to develop. As you age, your body becomes less able to replenish the supportive protein network inside the discs. Cartilage replaces the water in the nucleus, making the tissue stiffer. Inflammatory compounds and immune cells may also invade and damage disc tissues.
Stiffening nuclei can’t bear weight as they used to, so discs begin to bulge under loads. The bulging shifts weight toward the inner portion of the disc, which increases the risk of injury and damage. At the same time, endplate cartilage becomes less permeable and restricts the flow of water and nutrients to the inner part of the disc, leading to tissue breakdown and further damage.
Collectively known as degenerative disc disease, these changes can lead to other spinal conditions like:
- Facet joint degeneration, a wearing of cartilage in spinal joints that results in arthritis, inflammation and reduced mobility
- Degenerative spondylolisthesis, where vertebrae slip over each other and painfully compress spinal nerves
- Spinal stenosis, a narrowing of the space inside vertebrae that can put pressure on nerves
- Herniated discs, a tear in the annulus that allows material from the nucleus to squeeze out and press on nearby nerves, causing sciatica, muscle weakness or limited movement
Age-related bone loss may accompany disc issues and affect vertebral strength, which can cause fractures, bone deformation, and posture changes that compromise the spine.
Spine care tips: how to keep your back strong as you age
But age alone isn’t the determining factor in back pain: Many factors that affect your spine are preventable or manageable with diet and lifestyle changes. You can support spine health at any age by adjusting your food choices, movement patterns, and workout habits.
Food for spine health
Refined and ultra-processed foods like sugar, low-quality vegetable oils and processed meats can trigger inflammation and increase the risk of disc degeneration. To nourish your spine instead, fill your plate with nutrient-dense whole and minimally processed fare that includes:
- High-antioxidant fruits and vegetables like citrus fruit, dark berries, leafy greens, sweet potatoes and winter squashes. These colorful choices contain carotenoids and bioflavonoids that support connective tissue, reduce inflammation and promote healing.
- Sulfur-containing foods like beans, onions, garlic and cruciferous vegetables, which contain compounds and amino acids that support production of proteoglycans for stronger discs.
- Manganese foods, including leafy greens, whole grains and raw or lightly toasted nuts. Manganese is an essential mineral for building and maintaining cartilage.
- Vitamin C fruits and vegetables like red peppers, sweet potatoes, berries and citrus fruits. Vitamin C supports collagen to keep discs and connective tissue healthy.
- Omega-3 fatty acids from flax seeds, walnuts, hemp seeds, chia seeds, whole soy foods and fatty fish help keep inflammation in check.
Combine these foods into meals along with spices like ginger, turmeric and hot pepper for additional anti-inflammatory support.
Healthy spine exercises and lifestyle
Along with a collagen-supporting, anti-inflammatory diet, regular exercise can protect your back and reduce pain:
*Note: High-impact or weight-bearing movements can make some spinal conditions worse. If you currently suffer from back pain or disc damage, work with a physical therapist or personal trainer to design an appropriate exercise program.*
How you move outside of workouts is just as important as exercise for spine health. Prolonged sitting, poor posture, and improper lifting form puts unnecessary strain on your back. To reduce the load and prevent injury:
- Sit less. A 2021 review showed that prolonged sitting can increase the risk of lower back pain by 42%. Cut back on sitting time throughout the day by alternating between sitting and standing or investing in an under-desk treadmill.
- Learn to lift properly. Never bend from your back when you lift something heavy. Instead, squat with your legs shoulder-width apart and pick up the object. Brace your core, then push through your heels to stand up. Keep the object close to your body as you move.
- See a sports physical therapist. Sports certified specialists (SCS) are trained to rehabilitate athletic injuries and help active people return to sports. Regardless of your activity level, an SCS can assess your movement patterns and suggest daily exercises that improve alignment and posture.
An interconnected plan for lifelong spine health
Like the vertebrae, discs and muscles that make up and support your spine, a combination of diet, exercise and lifestyle choices work together to keep your back healthy and strong. Support your spine from the cervical vertebrae to the coccyx with good food and smart movement to create a firm foundation for spine health.