Maintaining good spinal hygiene is just as important as brushing your teeth or eating well, but it’s often overlooked. Your spine supports your entire body, and daily habits can either help or harm it over time. In this article, Dr. Cummins shares simple, effective chiropractic exercises and daily tips to keep your back strong, flexible, and pain-free. Whether you’re dealing with minor discomfort or just want to stay proactive, these spinal hygiene strategies can make a lasting difference.
What Is Spinal Hygiene—and Do You Need It?
Spinal hygiene refers to the daily habits and movements that support a healthy spine and nervous system. Just like brushing your teeth prevents cavities, regular spinal care helps prevent stiffness, pain, and long-term issues.
If you sit for long periods, experience back or neck discomfort, or feel stiff when you wake up, spinal hygiene exercises can help. Even if you’re not in pain, adding these movements to your routine can improve posture, flexibility, and overall wellness, making them a smart choice for almost everyone.
Straighten Up: A Daily Spinal Health Program
Keeping your spine healthy doesn’t have to be time-consuming or complicated. Straighten Up is a fun and easy 5-minute spinal health routine designed to help you feel better, move better, and support long-term spinal wellness. This program includes posture checks, stretches, and gentle movements that almost anyone can do daily. Watch now!
Before You Begin
To make the most of your daily spinal routine, keep these key tips in mind:
- Think Positively – A good mindset helps set the tone for better movement and results.
- Stand Tall – Use confident “inner winner” posture: align your ears, shoulders, hips, knees, and ankles in a straight line.
- Breathe Deeply – Inhale slowly from your stomach area, not your chest. Calm, deep breathing helps your body relax and move more freely.
- Move Smoothly – Avoid jerky or bouncy motions. Focus on slow, controlled movements to support your spine safely.
Always consult your chiropractor or healthcare provider before starting this routine to ensure it’s right for your specific needs. The experts at Cummins Chiropractic offer consultation appointments and will help customize a plan just for you!
Star Series Warm-Up
1. Inner Winner Posture
- Straighten up. Stand tall in the “inner winner” posture. Ears, shoulders, hips, knees, & ankles should be in a straight line.
- Pull your belly button in towards your spine.
2. Star Pose
- From the inner winner posture, spread your arms and legs into the Star (2a).
- Facing forward, place one hand in the air with the other at your side. Breathe in as you slowly stretch one arm overhead, while slowly bending your entire spine to the opposite side and sliding the other hand down your thigh (2b). Relax at the end of the stretch, breathing out and in again. Perform slowly twice to each side. Easy does it.
3. Twirling Star
- In the Star position with belly button drawn inward, gently turn your head to look at one hand. Slowly twist your entire spine to watch your hand as it goes behind you. Relaxing in this position, breathe out and in.
- Perform slowly twice to each side. Enjoy the slow, gentle stretch.
4. Twisting Star
- (4a) From the Star position, raise your arms in the “hands up” position. (4b) Bring your left elbow across your torso toward your right knee. Repeat the movement using your right elbow and left knee.
- Remain upright as you continue to alternate sides for 15 seconds. Breathe freely. Enjoy.
- *Individuals with balance disorders should use caution if attempting this exercise.
Flying Friends PosturePod
5. Trap Openers 
- Breathe deeply & calmly, relaxing your stomach region. (5a) Let your head hang loosely forward& gently roll from one side to the other.
- (5b) Using your fingers, gently massage the area just below the back of your head. Move down to the base of your neck.
- Then relax your shoulders & slowly roll them backwards & forwards. Enjoy for 15 seconds.
6. The Eagle
- In inner winner posture, bring your arms out to the sides and gently draw your shoulder blades together. (6a) Breathe in as you slowly raise your arms, touching your hands together above your head. (6b) Slowly lower your arms to your sides as you breathe out. Perform 3 times.
7. Hummingbird
- (7a) Next, make small backward circles with your hands and arms, drawing your shoulder blades together. (7b) Sway gently from side to side in the “Hummingbird”. Enjoy for 10 seconds.
8. Butterfly
- Place your hands behind your head and gently draw your elbows backward. Slowly and gently press your head backwards and resist with your hands for a count of two, and release. Breathe freely. Perform 3 times.
- Gently massage the back of your neck and head as you relax your stomach region with slow, easy breathing.
Core Balance & Wrap Up
9. Tight Rope
- Stand in the inner winner position with your belly button drawn in.
- Take a step forward as if on a tight rope. Make sure your knee is over your ankle & not over your toes. Allow the heel of your back foot to lift—balance in this position for 20 seconds. Repeat on the opposite side.
10. Throwing Water
- Standing tall in an inner winner posture with your feet wider than your shoulders, gently rotate your trunk from side to side. Easy does it.
- Let your arms flop loosely as you shift your weight from knee to knee.
- Swing gently from side to side. Breathe calmly and deeply. Enjoy for 15 seconds.
11. Extending the Sword
- Stand in the star position, keeping your stance wide with your belly button in.
- Turn your foot outward as you shift your weight to one side. Feel the groin area gently stretching. Place your knee over your ankle and elbow above your knee as you extend your arm, torso, and ribs. Easy does it.
- Older adults should place their hands on their knee. Stretch for 10 seconds to each side.
12. Shaking It Loose
- Shake limbs loosely for 15 seconds.
- This one is pure fun. We are done! Practice Straighten Up daily as an important feature of an active, healthy lifestyle!
You can print these exercises for easy access at home by clicking here: Daily Spinal Exercises | Cummins Chiropractic. Discover more at-home tips for better office posture in our other blog posts!
Worried About Your Spinal Hygiene? Visit Cummins Chiropractic for Expert Care
Great spinal hygiene is essential for maintaining a healthy, pain-free life, and it starts with small, consistent habits. Our expert team at Cummins Chiropractic is here to help you take proactive steps to care for your spine and overall well-being. Whether you’re dealing with discomfort or simply want to prevent future issues, we offer personalized guidance tailored to your unique needs.
Learn more about what to expect at your first visit! Achieve gold medal health today, call us, contact us with questions, or book online to schedule your spinal hygiene consultation.
