5 Daily Habits That Support Your Spine & Nervous System

Hi Reader,

Our bodies are designed to move, but many people find themselves in a work situation that keeps them glued to a desk. And when they’re not working at the desk, many people are still not moving much.

Spending hours at a desk, scrolling on your phone, or sitting on the couch at night can slowly lock tension into your spine and nervous system. Over time, this can show up as stiffness, fatigue, discomfort, or just a sense that something feels “off.”

The good news is that small, consistent habits can make a massive difference. Here are five practical habits you can start today to give your spine and nervous system the attention they deserve:

1. Micro-Movements Every Hour
Stand up, stretch, walk, or move for 5 minutes for every hour you are sedentary (not moving). Even simple movements like reaching overhead, rotating your shoulders, or bending your spine gently can reset tension.

I just posted a short 3 minute routine that you can check out on my social media @brooklynchiropractor (TikTok, Instagram, YouTube).

2. Deep Breathing Breaks
Take 2–3 minutes to breathe deeply, fully expanding your diaphragm. This helps calm your nervous system, oxygenates your tissues, and can instantly release built-up tension. To take it further, exhale for twice as long as you inhale. This helps your nervous system shift deeper into parasympathetic, or rest and relaxation.

3. Desk Posture Check
Check your setup: top of the screen at eye level, shoulders relaxed and down, forearms and wrists are parallel to the desk, and feet are flat on the ground. Adjust your chair, monitor, and keyboard height to reduce strain on your spine and body.

4. Gentle Daily Stretching
Focus on your chest, hips, and spine. Simple stretches like cat-cow, seated twists, or doorway chest openers help keep your body fluid and mobile.

5. Hydrate and Move Mindfully
Drinking enough water supports tissue health, joint function, and overall nervous system efficiency. Pair hydration with mindful movements such as walking or rolling your shoulders so your body can circulate the fluid.

These habits aren’t complicated, but they’re small, consistent ways to give your body what it needs to function and feel better. Every bit counts, and small wins help you stay on the right track. Start with one or two, and see how your body responds.

Reply and let me know: Which of these habits will you commit to starting today? If this message resonated with you, please consider sharing this newsletter with someone who’s struggling with their health or could benefit from learning how to create it. A simple forward could spark a life-changing shift for someone you care about.

Until next time,

-Dr. Josh

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Disclaimer:
This email is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider for personalized health decisions.