How to Take Care of Your Spine at Home

Hi Reader,

We ask a lot of our spines.
They hold us upright, protect our nervous systems, and carry us through life.

However, most of us don’t give our spines much thought until something hurts.

The father of medicine, Hippocrates understood the significance of our spines and how important it is to take care of it. Chiropractors are of course biased towards its importance, but we know full well how easy it is to neglect and how life changing it is when it functions well.

It’s easy to ignore our backs when they feel good, but if we do that for too long, stiffness, tension, or pain inevitably show up.

I have given many of my practice members different exercises for the spine, but for those of you who haven’t been to the office before, or who need a refresher, here is a basic spine hygiene guide. A few simple daily habits can make a massive difference over time.

1. Move your spine in all directions every day.

Your spine is designed to move.
Movement is a non-negotiable element for a healthy spine. It needs movement to get nutrition, hydration, and to keep the joints healthy.

Each day, gently move your spine through these 6 ranges of motion:

• Flexion (forward bend)

• Extension (back bend)

• Side bending (left and right)

• Rotation (left and right)

Even just 1-2 minutes of intentional movement in the morning and evening can help maintain joint mobility, reduce stiffness, and soothe your nervous system.

Try: Cat-Cow, spinal twists, or standing side bends.

2. Interrupt long periods of sitting.

Sitting isn’t inherently bad, but sitting too long without a break is.

Every 30–45 minutes, stand up and get out of the chair or off the couch. Add in some movement and walk around for a few minutes. Stretching however feels good is a great option too. This simple habit reduces compression in your spine and reactivates your muscles, circulation, and brain function.

3. Support your posture, but don’t obsess over it.

No one is in their perfect posture all the time. Posture is dynamic and changes throughout the day. We want our bodies to move well and not get stuck in certain positions.

Instead of forcing yourself to “sit up straight” all day (which usually creates more tension), focus on these checkpoints:

• Feet flat on the ground

• Hips above or level with knees

• Shoulders relaxed

• Head over your torso, not jutted forward

It is very important to change positions often. Our bodies are designed to move and when we stray from that, it creates a lot of tension and stiffness

4. Soothe your nervous system.

Your spine and your nervous system work as one.
If you’re stressed, anxious, or exhausted, it shows up in your posture.

Take 3–5 minutes a day to regulate by doing one or all of the following:

• Deep breathing (inhale 4, exhale 6)

• Gentle full body movements

• Mindfulness practices (meditation, quiet time in nature, journaling, prayer)

This helps shift you from “fight or flight” to “rest and repair,” which allows your body to heal, relax, and restore.

Consistency and frequency are more important than intensity. Showing up and doing a bit each day is more useful than one intense session per week.

If you’re feeling disconnected from your body or stuck in it, try starting with one of these practices today.
Your spine and nervous system will be so grateful.

Let me know how it goes.

—Dr. Josh

Explore more resources:
For additional insights on health and wellness, visit my YouTube channel, where I share educational videos to support your journey.

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.