Anti-Inflammatory Meal Plan for Spinal Health

Spinal health is important to lead an active lifestyle. The structures in your spine get worked all day which can cause lower back pain. Yoga, sleeping positions, and working out regularly can help you strengthen your core. But eating a healthy diet that strengthens your core muscles will help you form a supportive base that helps the body and the spine to remain in alignment.

When you fuel your body with healthy nutrients it can withstand pressure and extensive stress, lowering the risk for back issues. There are many foods that are best for spine health including plant-based proteins, vegetables, dairy products, fruits, and spices.

Calcium and magnesium are important minerals that strengthen your spinal cord. Eating a diet with magnesium and calcium relaxes your muscles and supports the spine. Vitamin b12, vitamin K2 and vitamin d3 help absorb calcium and are crucial for the development of strong and healthy bones.

Meal Plan to Ease Back Pain

Breakfast: Brown Bread Chicken Sandwich

Complex carbohydrates like whole-wheat bread fuel your body with good nutrition without prompting inflammation. This simple brown bread sandwich is easy to prepare in the mornings. I have added cheese as it is high in calcium which can also improve your bone health.

Lean chicken meat or chicken breast does not cause inflammation and has plenty of vitamin b12. Vitamin K2 helps in improving bone density. Cheddar cheese and chicken have plenty of this vitamin.


2 brown bread slices

2 tbsp mayonnaise

1 tbsp sweet and spicy tomato ketchup

A pinch of pepper and salt

2 tbsp pickled onions

½ cup shredded chicken breast (rotisserie)

1 cheese slice

1 tbsp butter

Breakfast for Spinal Health


Mix chicken with mayonnaise, ketchup, salt, and pepper. Apply butter on the bread slice, fill in with the chicken mixture, top it with pickled onions and a cheese slice. Grill and serve.

Lunch: Paneer Biryani, Pomegranate Raita, and Pepper Egg

This flavourful biryani with whole spices such as turmeric, capsaicin, ginger, garlic, cinnamon, and cloves repair damaged tissues. They are rich in anti-inflammatory properties that reduce inflammation and boost your spinal health.

Paneer or cottage cheese is a great source of calcium. If you can get a hand on goat cheese or coconut yogurt, substitute cottage cheese and yogurt with them to avoid lectin-containing foods.

Pomegranate is a deeply colored fruit that reduces back pain because of its anti-inflammatory properties, vitamins, and minerals. A boiled egg is a rich source of vitamin D and K2. It helps in the regulation of calcium absorption and maintaining healthy bones.

Paneer Biryani


1 cup basmati rice soaked for 10 minutes

1 cup paneer cubes

½ cup thick yogurt

2 tsp chili powder

½ tsp turmeric,

1 tsp garam masala and cumin powder

1 ½ tsp salt

A handful of mint and coriander leaves

1 bay leaf, cinnamon stick, 2 cloves, and 1 cardamom

1 onion sliced

1 tomato chopped

2 green chilies

2 tbsp ginger and garlic paste

2 tbsp ghee and oil


Marinate paneer cubes with yogurt, spice powders, mint, and coriander leaves for 15 minutes.

Heat ghee and oil in a pressure cooker. Add bay leaf, cinnamon, cardamom and cloves, onion, green chilies, ginger and garlic paste, mint, and coriander leaves. Add tomato, marinate paneer cubes and fry for 5 minutes. Add washed rice, salt and pour 1 ½ cups of water. Pressure cook for 2 whistles. Garnish with fried bread (optional).

Pomegranate Raita


1 cup thick yogurt

1 cup pome pearls

A pinch of salt, sugar, and cumin powder


Mix everything and serve chilled.

Pepper Egg


Boiled eggs

1 tsp pepper powder

1 tsp salt

1 tsp oil


Slit boiled eggs on the side. Heat oil in a pan. Add pepper and salt to the oil. Gently fry the eggs in this oil for 5 minutes until it turns golden in color.

Dinner: Black Gram Dosa with Tomato Peanut Chutney

Black gram is one of the most popularly used lentils in Indian cooking. It is one of the richest sources of proteins and vitamin b. It has plenty of calcium and magnesium which are the primary nutrients for maintaining a healthy spinal cord. This simple black gram dosa has plenty of health benefits to prevent bone-related problems and maintain your spine health.

Black Gram Dosa


1 cup parboiled rice

1 cup whole black gram

1 tsp peppercorns

1 tsp cumin seeds

A sprig of curry leaves

1 tsp sesame oil

1 tsp asafetida

1 tsp salt


Wash and soak rice and black gram together for 3 hours. Grind them into a thick paste by adding salt.

Heat sesame oil in a pan. Add crushed cumin seeds, peppercorns, asafetida, and curry leaves. Add the seasoning to the batter and mix well. Make thick dosa and cook until it turns crispy on both sides. You can make dosa immediately without any fermentation.

Dinner for Spinal Health

Tomato Peanut Chutney


½ cup roasted peanuts

2 tomatoes

5 dry red chilies

3 garlic cloves

1 tsp cumin seeds

1-inch tamarind

1 tsp salt

1 tsp oil


Heat oil in a pan. Add peanuts and roast well. Then add cumin seeds, dry chilies, garlic, tamarind, tomatoes and cook until they turn mushy. Grind everything into a thick paste by adding salt. Serve with dosa.

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