At Dr. Erin Madonia Chiropractic, we believe in treating the whole body, not just the symptoms. One of the most fascinating discoveries in modern health science is the intricate relationship between our gut, brain, and spine—a connection that profoundly impacts our overall wellbeing. Understanding this relationship can revolutionize how we approach spinal health, nervous system function, and quality of life.
Understanding the Gut-Brain Axis
The gut-brain axis is a bidirectional communication network that links your digestive system with your central nervous system. This isn’t just a metaphorical connection—it’s a physical and chemical highway where information flows constantly in both directions.
Your gut contains approximately 500 million neurons, forming what scientists call the enteric nervous system, often referred to as your “second brain.” This extensive neural network communicates directly with your brain through the vagus nerve, one of the longest and most important nerves in your body that runs from your brainstem down through your spine and into your abdomen.
What makes this connection even more remarkable is the gut microbiome—the trillions of bacteria, fungi, and other microorganisms living in your digestive tract. These microscopic inhabitants produce neurotransmitters, including serotonin, dopamine, and GABA, the same chemicals your brain uses to regulate mood, sleep, and stress responses. In fact, approximately 90% of your body’s serotonin is produced in the gut, not the brain.
The Gut Microbiome's Role in Spinal and Nervous System Health
As a chiropractor, I’ve witnessed firsthand how digestive health influences spinal function and overall nervous system performance. The connection might not be immediately obvious, but it’s profound and multi-layered.
When your gut microbiome is balanced and healthy, it produces anti-inflammatory compounds that help reduce systemic inflammation throughout your body, including the tissues surrounding your spine. Chronic inflammation is a significant contributor to spinal discomfort, muscle tension, and impaired nervous system function. An unhealthy gut can trigger inflammatory responses that manifest as increased pain sensitivity, muscle stiffness, and reduced spinal mobility.
The vagus nerve, which we mentioned earlier, is particularly important in chiropractic care. This nerve runs directly alongside the spine and plays a crucial role in regulating inflammation, stress responses, and the parasympathetic nervous system—your body’s “rest and digest” mode. When gut health is compromised, vagal nerve function can be impaired, leading to increased muscle tension, particularly in the neck and upper back, and reduced capacity for your body to heal and recover from spinal stress.
Additionally, an imbalanced gut microbiome can affect nutrient absorption, particularly B vitamins and magnesium, which are essential for proper nerve function and muscle relaxation. Deficiencies in these nutrients can contribute to increased muscle tension, nerve sensitivity, and a reduced ability to maintain proper spinal alignment.
How Digestive Health Affects Your Posture and Pain Perception
The gut-brain-spine connection also influences how we experience and respond to pain. When your digestive system is under stress—whether from poor diet, inflammation, or microbial imbalance—it sends distress signals through the vagus nerve to your brain. This can heighten your overall pain sensitivity, meaning that spinal issues you might normally tolerate become more uncomfortable and debilitating.
Poor gut health can also affect your posture in surprising ways. Digestive discomfort, bloating, and abdominal tension can cause you to unconsciously alter your posture, creating compensatory patterns that strain your spine, particularly in the lower back and thoracic region. Over time, these postural compensations can lead to chronic misalignments and biomechanical dysfunction.
The Three Pillars of Gut-Brain-Spine Balance
Maintaining a healthy gut-brain-spine connection doesn’t require complicated interventions. Instead, focusing on three fundamental pillars can create remarkable improvements in both digestive and spinal health.
1. Hydration: The Foundation of Function
Water is essential for every system in your body, and both your gut and spine depend heavily on adequate hydration. Your spinal discs are composed of approximately 80% water, and they rely on proper hydration to maintain their height, cushioning ability, and nutrient exchange. When you’re dehydrated, these discs can compress, leading to reduced spinal flexibility, increased susceptibility to injury, and heightened pain responses.
For your digestive system, water is equally critical. It helps break down food, facilitates nutrient absorption, and keeps things moving smoothly through your intestines. Adequate hydration also supports the mucous lining of your gut, which protects your intestinal wall and houses beneficial bacteria.
Aim for at least eight to ten glasses of water daily, more if you’re physically active or live in a warm climate. A simple way to check your hydration status is to observe your urine color—it should be pale yellow. Dark urine is a sign you need to increase your water intake.
2. Fibre: Fuel for Your Microbiome
Dietary fibre is perhaps the most important nutrient for maintaining a healthy gut microbiome. Fibre acts as a prebiotic, meaning it feeds the beneficial bacteria in your gut, helping them thrive and outnumber potentially harmful organisms.
There are two types of fibre, and both are important. Soluble fibre, found in foods like oats, beans, apples, and carrots, dissolves in water and helps regulate blood sugar and cholesterol while feeding beneficial gut bacteria. Insoluble fibre, found in whole grains, nuts, and vegetables, adds bulk to your stool and keeps your digestive system moving efficiently.
When your gut bacteria are well-fed with fibre, they produce short-chain fatty acids, particularly butyrate, which has powerful anti-inflammatory properties. These compounds help reduce inflammation not just in your gut, but throughout your entire body, including the tissues around your spine.
Most people need 25-35 grams of fibre daily, but it’s important to increase your intake gradually to avoid digestive discomfort. Focus on whole foods like vegetables, fruits, legumes, whole grains, nuts, and seeds. The diversity of fibre sources is just as important as the quantity—different types of fibre feed different bacterial species, so eating a varied diet promotes a more diverse and resilient microbiome.
3. Stress Reduction: Calming the Nervous System
Chronic stress is one of the most damaging factors for both gut and spinal health. When you’re stressed, your body activates the sympathetic nervous system—the “fight or flight” response. This diverts resources away from digestion, slows gut motility, alters the composition of your gut microbiome, and increases inflammation throughout your body.
Stress also creates physical tension, particularly in the muscles surrounding your spine. The neck, shoulders, and lower back are common areas where stress manifests as muscle tightness and spinal misalignment. Over time, chronic stress can create a vicious cycle: stress damages gut health, which impairs nervous system function, which increases pain sensitivity, which creates more stress.
Breaking this cycle requires intentional stress management practices. Deep breathing exercises, particularly diaphragmatic breathing, stimulate the vagus nerve and activate the parasympathetic nervous system, promoting both digestive function and spinal muscle relaxation. Just five to ten minutes of focused breathing daily can create measurable improvements in both gut and nervous system function.
Other effective stress reduction techniques include regular movement and exercise, adequate sleep, mindfulness meditation, spending time in nature, and maintaining meaningful social connections. Chiropractic adjustments can also play a significant role in stress reduction by improving nervous system function and reducing physical tension patterns.
Integrating Chiropractic Care with Gut Health
At our practice, we recognize that optimal spinal health requires more than just adjustments. While chiropractic care is incredibly effective for correcting misalignments, improving joint mobility, and optimizing nervous system function, these benefits are amplified when combined with attention to overall health, including digestive wellness.
Chiropractic adjustments can directly influence gut function by improving the nerve communication between your spine and digestive organs. Specific adjustments in the thoracic and lumbar spine can help restore proper nerve flow to the stomach, intestines, and other digestive organs, potentially improving digestive function and reducing discomfort.
Additionally, by reducing overall nervous system stress and promoting parasympathetic activation, regular chiropractic care creates an internal environment where your gut can heal and function optimally. Many of our patients report improvements in digestive symptoms alongside their spinal health improvements, which reflects the interconnected nature of these systems.
Practical Steps for Supporting Your Gut-Brain-Spine Connection
Creating lasting change doesn’t require perfection—it requires consistency in small, manageable actions. Here are some practical steps you can implement today:
Start your day with a large glass of water before coffee or food. This rehydrates your body after sleep and jumpstarts your digestive system. Throughout the day, keep water visible and accessible to encourage regular hydration.
Build fibre into every meal by adding vegetables to breakfast, choosing whole grain options, snacking on fruits and nuts, and making half your plate vegetables at lunch and dinner. If you’re not used to eating much fibre, increase gradually to allow your digestive system to adapt.
Develop a stress management ritual that works for your lifestyle. This might be five minutes of deep breathing when you wake up, a short walk after lunch, stretching before bed, or a few minutes of meditation during your workday. The key is consistency, not duration.
Pay attention to your posture throughout the day, particularly if you work at a desk. Set reminders to stand, stretch, and adjust your position regularly. Notice if digestive discomfort influences how you hold your body, and address both the digestive issue and the postural compensation.
Consider keeping a simple journal tracking your hydration, fibre intake, stress levels, and any digestive or spinal symptoms. Patterns often emerge that help you understand your unique gut-brain-spine connection and what interventions are most effective for you.
The Journey to Integrated Wellness
Understanding the gut-brain-spine connection represents a shift from treating isolated symptoms to addressing the interconnected systems that create health. Your digestive health isn’t separate from your spinal health—they’re intimately connected through your nervous system, your microbiome, and the daily choices you make about hydration, nutrition, and stress management.
At Dr. Erin Madonia Chiropractic, we’re committed to helping you optimize not just your spinal alignment, but your overall quality of life. By combining expert chiropractic care with attention to fundamental health pillars like hydration, fibre, and stress reduction, you can create a foundation for lasting wellness that extends far beyond pain relief.
Your body is remarkably intelligent and capable of healing when given the right support. By nurturing the gut-brain-spine connection, you’re not just addressing current symptoms—you’re investing in long-term resilience, vitality, and wellbeing.
If you’re experiencing spinal discomfort, digestive issues, or simply want to optimize your health, we invite you to explore how chiropractic care, combined with lifestyle modifications, can transform your wellbeing. Schedule an appointment at our King West practice, and let’s work together to support your body’s natural capacity for health and healing.
Dr. Erin Madonia has been providing chiropractic care to the King West neighbourhood since 2014, specializing in safe and effective relief of spinal complaints while optimizing central nervous system function. To learn more or schedule an appointment, contact us at dr.erin.madonia@gmail.com or visit our office at 130 Spadina Ave, Suite 808, Toronto.
