Daily Habits That Support a Healthy Spine

Your spine is the foundation of your body—supporting your structure, protecting your nervous system, and helping you move through life with strength and ease. But in today’s world of screens, sedentary jobs, and high stress, our spines are under more strain than ever.

The good news? Small, consistent habits can make a big difference in keeping your spine healthy and pain-free.

Here are some simple daily practices to protect and support your spinal health:

1. Start Your Day with Movement 

Before reaching for your phone, try a few gentle stretches in bed or on the floor. This helps warm up your spine and loosen tight muscles after sleep. Some great options include:

-Cat-cow stretch

-Knee to chest pulls

-Child’s pose

Just five minutes can make a huge difference in how your body feels throughout the day.

2. Stay Hydrated

Your spinal discs—the soft, jelly-like cushions between each vertebra—are largely made of water. Staying well hydrated helps keep them flexible and functioning properly.

Aim for 2–3 litres of water daily.

3. Prioritise Sleep & Mattress Support 

Quality sleep allows your spine to rest and heal. If your mattress is too soft or too hard, it can cause misalignment and stiffness.

Tips: 

-Sleep on your side with a pillow between your knees, or on your back with a pillow under your knees. 

-Replace your mattress every 7-10 years, or sooner if you’re waking up sore.

4. Watch how you lift

Whether it’s groceries, kids, or gym weights - always lift with your legs, not your back.

-Bend at the knees, not your waist

-Keep the object close to your body

-Engage your core before lifting 

If it’s too heavy, ask for help. Your spine will thank you. 

5. Schedule regular Chiropractic check-ins 

Even with the best habits, life happens. Regular chiropractic care can help address misalignments, ease tension, and support your body’s natural healing process.

Think of it like dental checkups—routine maintenance for long-term wellness.

A healthy spine supports a healthier, more energetic you. The best part? These habits don’t take much time or effort—they just require a little consistency.

Your spine is your lifeline, take care of it every day!

Dr Amber Nagle