Love Your Spine: Tips for Spinal Hygiene

Your spine works tirelessly to support you every single day, so why not show it some love? Spinal hygiene is all about maintaining the health of your spine and nervous system through simple, consistent habits.

The reality is, much of the damage we do to our spines happens slowly over the years. By the time we start to notice discomfort or limitations, it can be challenging to undo the harm. And while that time comes for all of us—being an upright human on the planet doing the things we love takes its toll on our bodies—we can take steps to minimize and delay the impact. You don’t have to cut out all the fun, but investing in efforts to maintain your spine means you’ll be able to keep doing the things you love for longer.

1. Good Body Mechanics

Good body mechanics—how you sit, stand, move, and lift—are like a love letter to your spine. Our bodies thrive on movement and variance, so perfection isn’t the goal. The problem comes from repeated postures and movements we hold for hours on end, like rounded shoulders at a desk or sitting into one hip. Here’s how to give your spine the love it deserves:

  • When Sitting: Use an ergonomic chair with lumbar support. Keep your feet flat on the floor, and your knees at a 90-degree angle. Adjust your computer screen to eye level to avoid slouching.
  • When Standing and Walking: Keep your weight evenly distributed on both feet, avoid locking your knees, and aim for a neutral pelvis. A neutral pelvis helps engage your inner thighs and core, providing added support. Don’t be afraid to shift positions often.
  • When Sleeping: Bolster yourself to maintain spinal alignment. Choose pillows that keep your head in line with the rest of your spine. Avoid over-bolstering your head, which can lead to a strained neck.
  • When Lifting: Bend at your knees, not your waist. Keep the object close to your body, engage your core, and avoid twisting while lifting. Instead, turn your whole body to maintain alignment.

2. Regular Stretching

Your spine loves movement. Regular stretching keeps your muscles flexible and your joints mobile. Muscles that are overly short—like tight hamstrings, glutes, hip flexors, and pecs—can pull us into poor postures for extended periods, and in some cases, postures that change how the joints in our spine bear weight, which can lead to discomfort, reduced mobility, and even long-term joint degeneration. Add these simple stretches to your daily routine:

  • Cat-Cow Stretch: Start on all fours with your hands under your shoulders and knees under your hips. Inhale as you arch your back, dropping your belly toward the floor (Cow). Exhale as you round your back, tucking your chin and pelvis (Cat). Repeat 5-10 times.
  • Child’s Pose: Kneel on the floor and sit back onto your heels. Stretch your arms forward and rest your forehead on the ground, keeping your back long. Hold for 20-30 seconds.
  • Seated Spinal Twist: Sit on the floor with your legs extended. Bend your right knee and cross it over your left leg, placing your foot flat on the floor. Place your right hand behind you and your left elbow on the outside of your right knee. Gently twist toward your right. Hold for 20-30 seconds and switch sides.
  • Doorway Stretch: Stand in a doorway with your arms at shoulder height and elbows bent at 90 degrees, pressing your forearms against the doorframe. Step one foot forward and gently press your chest through the doorway until you feel a stretch in your chest. Hold for 20-30 seconds.
  • Pigeon and Modified Pigeon: For pigeon, start in a plank position. Bring your right knee forward, placing it behind your right wrist, and extend your left leg behind you. Lower your body over your right leg. For modified pigeon, perform this stretch while lying on your back and crossing one ankle over the opposite knee, pulling your legs toward your chest. Hold for 20-30 seconds per side.
  • Hamstring Stretch: Sit on the floor with one leg extended and the other foot against your inner thigh. Reach toward your toes on the extended leg while keeping your back straight. Hold for 20-30 seconds per side.
  • Deep Hip Flexor Stretch: Kneel on one knee with the other foot in front, forming a 90-degree angle. Shift your hips forward until you feel a stretch in the front of your hip on the kneeling side. Keep your back upright. Hold for 20-30 seconds per side.

3. Dynamic Core Strength and Endurance

Just like the true meaning of Valentine’s Day, core strength is often misunderstood as simply having a six-pack or doing endless crunches. In reality, true core strength goes far beyond appearance and is crucial for functional fitness and overall stability. Surprisingly, traditional crunches can even be harmful, potentially increasing strain on your lower back rather than protecting it.

So, what is the core, really? Think of it as a dynamic canister that stabilizes and supports your spine from all directions. This canister is made up of several key components:

  • The Diaphragm: Positioned at the top, it lines the inside of your ribs and attaches to the spine at the mid and low back.
  • The Pelvic Floor: Located at the base, it provides foundational support and pressure regulation.
  • The Transverse Abdominis and Obliques: These muscles wrap around the sides, creating 360-degree stability and reinforcing the integrity of the entire core.

A strong, functional core stabilizes your spine, helps maintain good posture, and supports movement efficiency, reducing strain on your back. It’s a foundational part of spinal health and well-being.

WHY CHOOSE LIFE MOVES MT

At Life Moves Manual Therapies, we take a comprehensive approach to strengthening your core, integrating it into your daily movements for long-lasting benefits. We don’t just focus on isolated exercises—we train your entire core through simple, single-plane movements, progressing to rotational and multiplanar exercises that mimic real-life motions. We stay up to date with the latest research, knowing that true core strength isn’t just about power, but endurance. When it comes to spinal health, core endurance is key to maintaining stability and preventing injury. Let us guide you through a training program that enhances your strength, supports your spine, and improves your overall movement!

4. Activity

Love and appreciation are the most essential elements of celebrating Valentine’s Day. Regular physical activity is essential for spinal health. Low-impact exercises like walking, swimming, and cycling keep your spine and overall body in motion without overloading your joints. Aim for at least 30 minutes of movement most days of the week. Physical activity also stimulates blood circulation, which is crucial for tissue healing and delivering nutrients to muscles, helping them stay resilient and less prone to injury. By promoting flexibility and strength, staying active allows your spine to handle daily stresses with ease.

5. Hydration

If good body mechanics are a love letter, then regular hydration is like sweet talk—it’s not enough to say “I love you” just once and expect the romance to last! Just like any relationship, consistency is key to keeping the connection strong and thriving. 

Hydration is perhaps the most undervalued aspect of spinal health—and one of the most important. Chronic dehydration, not just skipping water for a day or two, is the real issue. Over time, inadequate hydration affects the health of your spinal discs, which rely on water to maintain their cushioning properties. Without sufficient hydration, your discs can become stiff, less effective at absorbing shock, and prone to degeneration.

The solution isn’t about guzzling a lot of water for a day or a week. Chronic hydration—consistently drinking enough water every day—is key. Think of hydration as an investment in your body’s long-term health. Proper hydration supports not only your spinal discs but also the muscles, ligaments, and tissues that rely on water to remain flexible and resilient. In short, water is one of the best things you can give your spine.

6. Maintenance Chiropractic Care

Instead of flowers, get your spine an adjustment. Chiropractic care is an effective way to maintain spinal health and address underlying issues before they become chronic. Chiropractors focus on spinal alignment, which plays a critical role in how the nervous system functions. Misalignments, even subtle ones, can interfere with nerve communication, leading to discomfort, reduced mobility, or even systemic issues.

By restoring alignment, chiropractic adjustments can alleviate pain, improve posture, and enhance overall movement. Regular chiropractic care also helps your body adapt to daily stresses, whether from poor posture, repetitive movements, or unexpected injuries. Think of it as a tune-up for your spine—returning it to optimal condition so you can move through life with ease.

WHY CHOOSE LIFE MOVES MT

At Life Moves Manual Therapies, our unique approach layers soft tissue work into each adjustment. By preparing the muscles and fascia, our chiropractor can adjust more specifically and gently. We also integrate movement throughout your session, checking how your body responds to the adjustment not just while it’s lying on the table, but while it’s upright and moving—the way you’ll use it when you leave our clinic. This functional approach ensures lasting improvements. When it comes to your “tune-ups” for your spine’s hygiene, we’ll be your “pit crew” keeping you ready to take on your world. 

7. Maintenance Massage Therapy

Instead of candy, get your spinal muscles a massage. Massage therapy complements spinal health by addressing the soft tissues that support and move the spine. Tight or overworked muscles can pull your spine out of alignment, limit mobility, and create discomfort. Chronically tight muscles can even contribute to accelerated degeneration of the joints and discs in your spine. Massage helps release tension, improve circulation, and promote relaxation.

Beyond relaxation, massage plays a vital role in maintaining healthy muscles, which directly supports healthier movement patterns and muscle recruitment. Healthy muscles are better equipped to contract and release efficiently, reducing compensatory patterns that can strain your spine over time. By improving blood flow and lymphatic circulation, massage ensures your muscles receive the oxygen and nutrients they need to stay strong and functional. Regular sessions help maintain balance in the muscular system, preventing imbalances that could compromise spinal health and overall mobility.

WHY CHOOSE LIFE MOVES MT

Our massage therapists at Life Moves Manual Therapies are highly trained in fascial patterns, ensuring a more comprehensive treatment. Myofascial restrictions affecting your back may originate from areas you didn’t even realize were tight. By assessing functional movements and targeting these areas, we help restore balance and support your spine in ways you’ll feel long after your session.


Loving your spine doesn’t have to be complicated. By incorporating these simple habits into your daily routine, you’ll be giving your back the care and attention it deserves. Remember: a healthy spine is the backbone of a healthy life—so treat it well!