Calcium is a very important vitamin for your bones because it helps to strengthen them. Increasing your calcium intake can help your spine because it may help to prevent back problems such as fractures and osteoporosis. Here’s how you can increase your calcium intake:

• Eat leafy greens: Kale, spinach, and broccoli are rich in calcium. You can add them to smoothies or salads to help increase your calcium intake. 
• Incorporate dairy products into your diet: Milk, cheese, and yogurt are rich in calcium. You should have at least one dairy product a day. If you’re trying to watch your calorie intake, you can eat low-fat and non-fat dairy products. 
• Eat nuts and seeds: Almonds are a great source of calcium. You could snack on them or even put them in yogurt, salads, or oatmeal.