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10 top tips to optimise your spinal health

melissa03565
51 minutes ago
3 min read

In this month’s blog, I’m going to share 10 simple, practical tips to help you optimise your spinal health in everyday life. Our environment and daily habits play a huge role in how our spine feels and functions.

Working in the health and wellness sector, I have met a lot of people who don't look after their spine but have operations or spend decades of their life on medication (which could damage your liver), and I would like you to have a different experience.

Here is how you can look after your spine:

1. Level your sitting surface

Many chairs tip backwards slightly, causing the spine to collapse and gravity to get "stuck" in your body.

Use a rolled-up scarf or small garment under your seat to flatten it. This allows gravity to fall through your spine naturally, helping you sit more upright with less effort. Alternatively, consider using a sitting wedge if you're often in static seated positions, such as in the car.

2. Add a wobble cushion

Whether sitting or standing, introducing movement is key.

Use a wobble cushion under your seat or your feet (or both!) to encourage micro-movements, which help to keep your joints and spine engaged. It’s ideal for standing desks or if you're on your feet all day - just a few minutes can refresh your body.

3. Use a stylus for digital devices

Tapping away on phones and tablets can cause you to hunch and collapse your posture. Using a stylus helps keep your head more balanced and prevents dropping your gaze. Plus, it keeps your screen cleaner!

4. Hold natural materials

Constantly handling digital devices overstimulates the nervous system.

Hold something natural, like a piece of wood, a stone, or a crystal. Feeling natural textures calms the nervous system and rebalances your senses.

5. Turn your palms up

When resting your hands (especially at a desk), keep your palms up instead of down.

Palms-up posture naturally connects your arms back into your back muscles, promoting a lengthened, supported spine. A handshake mouse can also help if you work on a computer.

6. Reframe breaks as brainstorms

Static posture strains the spine, especially during screen time or repetitive tasks.

Take regular movement breaks—even a 5-minute walk can help. Think of breaks as "brainstorm sessions" to refresh creativity rather than interruptions to your work!

7. Pivot from your sitting bones

When you want to lean closer to something, resist poking your head forward.

Pivot your whole torso forward from your sitting bones, keeping your spine long and buoyant. This keeps your head and neck aligned instead of collapsing.

8. Elbows off the table

Resting your elbows on a table can lift your shoulders and scrunch your neck.

Keep your elbows off the table or relaxed underneath it. Bring your hands up from underneath rather than hunching your shoulders upwards.

9. Release your head off your spine

When working or watching screens, avoid tipping your head back and down onto your spine.

Regularly turn your head gently from side to side to release tension and keep the neck free. If you're watching YouTube or reading, make it a habit to move and soften your neck.

10. Lie in semi-supine

This is the ultimate reset for your spine!

Lie on the floor with books under your head, knees bent, and hands resting on your abdomen. This semi-supine position allows gravity to flow differently, helping discs between your vertebrae to rehydrate and regain buoyancy. Best done midday, when the spine is most compressed, but anytime is beneficial. Even 10 minutes can make a big difference!

A final thought:

Looking after your spine isn’t about doing big things - it’s about small, regular habits that respect how your body is designed to move and release.

If you’d like more support, I run an online guided semi-supine class where we work through these releasing techniques together. Feel free to get in touch if you'd like to know more! hello@integratinghealth.com

I’ve created a video that demonstrates the points covered in this blog and you can view it here: https://youtu.be/P7f4k7XAwfk

Want to try some of the items I’ve demonstrated? You can find them using the following links: