June 03, 2025
In today’s busy world, it’s easy to find ourselves sitting more than we’d like—at our desks, in the car, or relaxing on the couch at night. But your spine? It was made to move. And when it doesn’t, things can start to go wrong.
As chiropractors, one of the most common issues we see is spinal stiffness or discomfort that’s worsened by too much sitting and not enough movement. The good news? You don’t need to overhaul your schedule or hit the gym for hours. Small, simple movements throughout your day can make a big difference to your spinal health.
Why Movement Matters for Your Spine
Your spine is a dynamic structure designed to support movement, absorb shock, and protect your nervous system. But when we’re still for too long, especially in poor postures, the spine can become compressed, joints can stiffen, and muscles can weaken or tighten.
Lack of movement is also linked to:
- Poor posture and spinal alignment
- Reduced circulation to spinal discs
- Increased tension in the neck, shoulders, and lower back
- Decreased flexibility and mobility
- Heightened risk of injury
Simply put, your spine needs regular, gentle movement to stay healthy, mobile, and pain-free.
Simple Ways to Move More (Even on Busy Days)
Here are a few easy ways to bring more movement into your day—no special gear required:
1. Take Walking Breaks
Walking is one of the most underrated forms of exercise. A brisk 10-minute walk gets your joints moving, improves circulation, and helps reset your posture after long periods of sitting. Try walking while taking phone calls, or get outside for a short stroll after meals.
2. Stretch It Out
You don’t need to spend an hour stretching—but standing up every hour for a quick stretch helps relieve spinal pressure. Try:
- Gentle neck rolls
- Shoulder shrugs
- Spinal twists in your chair
- Forward folds to stretch your back and hamstrings
3. Add a Bit of Mobility Work
Mobility movements help keep your joints moving through their full range of motion. Some easy ones to try:
- Cat-cow stretches (great for your spine!)
- Hip circles
- Gentle squats
- Pelvic tilts
These movements don’t take long, but they help keep your spine flexible and supported.
4. Make It a Habit
Set reminders on your phone to stand and move every 30–60 minutes. Even 2 minutes of movement is better than none! You could also keep a mobility ball or resistance band near your desk as a visual cue.
Bonus Tip: Get Adjusted
Adding regular movement to your day supports your spinal health—but if you’re already feeling tight, restricted, or experiencing back or neck pain, chiropractic care can help restore proper movement and alignment.
Our chiropractic adjustments help reduce joint restrictions, ease muscle tension, and improve nervous system function. That means better mobility, less pain, and more energy to move your body each day.
