Nutrition and movement tips that complement chiropractic

If you’ve been following us for any amount of time, you know that chiropractic care supports spinal movement and nervous system communication—but did you know that what you do between visits matters just as much?

Daily habits like nutrition, posture, and movement patterns can either support or undermine spinal health. A chiropractic lifestyle approach, like the kind our doctor recommend, looks beyond adjustments to help the body move, fuel, and recover better.

Nutrition and Chiropractic Care: Why Food Matters

Your spine, joints, muscles, and connective tissues rely on proper nutrients to help them repair from injuries – or even daily wear and tear – and function optimally.

Key Nutrients for Spinal and Joint Health

Nutrient	Why It Matters	Food Sources
Protein	Tissue repair, muscle support	Eggs, fish, poultry, beans
Omega-3s	Inflammation balance	Salmon, walnuts, flaxseed
Calcium	Bone strength	Dairy, leafy greens
Magnesium	Muscle relaxation, nerve function	Nuts, seeds, whole grains
Vitamin D	Bone health, immune support	Fatty fish, sunlight

It probably plays a bigger role than you think. Research from the National Institutes of Health highlights the role of nutrition in musculoskeletal health and inflammation regulation.

Best Foods for Spinal Health

Getting the most out of your chiropractic care doesn’t require a strict diet—just consistently sound choices for the benefit of your mind and body:

• Colorful vegetables for antioxidants
• Lean proteins for muscle support
• Healthy fats for joint lubrication
• Adequate hydration for spinal discs

Spinal discs are largely composed of water. Even mild dehydration can reduce their shock-absorbing ability, according to research in Spine.

Movement Tips for Spinal Health

Sure, rest has its place. But did you know that movement is actually necessary to keep the joints healthy? Movement keeps joints nourished and signals the nervous system that the body is adaptable and safe.

5 Movement Strategies for a Healthy Spine

• Change positions frequently during the day
• Avoid prolonged sitting without breaks
• Walk daily to promote spinal motion
• Breathe deeply during movement
• Practice good ergonomics at work and at home

The CDC emphasizes regular movement as essential for joint health and pain prevention.

Core Strengthening for Spinal Support

A strong core reduces stress on the spine.

Helpful core-focused movements include:

• Modified planks. We all know the standard plank (or what you may call “pushup position.”) In a modified plank, lift your knees only slightly off the floor (like a sloped line.) (example here)
  

  
  

• Bird dogs. Great for beginners and for building balance, in a bird dog you’ll start on your hands and knees (tabletop), then extend your opposite arm and leg (ex. Right arm and left leg), keeping your back flat and core engaged; hold briefly, then return to start and alternate sides. (example here)
  

  
  

Research in The Journal of Orthopaedic & Sports Physical Therapy supports core stability exercises for back health.

Ergonomic Movement Tips for Everyday Life

Small movement changes can enhance chiropractic results:

• Hinge at the hips instead of rounding the back
• Keep screens at eye level
• Carry bags evenly
• Engage your core when lifting

Theseergonomic movement tipsreduce repetitive strain and support spinal alignment.

Recommended Lifestyle Changes That Enhance Chiropractic Results

Think of chiropractic care as part of a wellness system:

• Eat to support tissue repair
• Move to maintain joint mobility
• Sleep to allow nervous system recovery
• Manage stress to reduce muscle tension

This integrated approach supports long-term spinal health rather than short-term relief.

Better Together: Bringing Together Movement and Nutrition to Feel Your Best

When most people think about the impact of nutrition, they typically focus on its impact on weight, or on factors like blood sugar or cholesterol (for the record: we totally support that – keep all parts of you health and functioning well.) But now you know that nutrition also supports spinal and joint health, just like proper hydration keeps you energetic and supports disc function. Movement keeps the spine adaptable. Core strength protects spinal structures. And good nutrition fuels you for movement. It’s a cycle where each good habit feeds another one. That’s why small lifestyle changes can make such a big difference in your health and help amplify the benefits of your chiropractic care. Combine the two to feel your best and reach – or exceed! – your wellness goals.