Spine health and hygiene go beyond avoiding back pain. The hygiene of your spine is as important as brushing your teeth or washing your hands. Spine hygiene is integrating a handful of exercises each day to maintain the health of your spine. Like any hygiene ritual, it begins by building small, consistent habits that keep your back strong, mobile, and pain-free. The spine is designed to move, carry loads, and absorb impact; however, without proper care, everyday stressors such as prolonged sitting, poor posture, or repetitive movements can wear it down. By prioritizing spine hygiene, you’re essentially giving your back the same daily maintenance you give to you teeth, skin and body.
If you already have an established workout routine, try adding just 5 extra minutes to focus on your back. Incorporate a mix of strength and mobility movements during your session. Personally, I get the most benefit from spending 2–3 minutes on back mobility as part of my active dynamic warm-up. I also like to superset strengthening exercises with my main lifts, then sprinkle in mobility and core work throughout the workout. The key is to blend different types of exercises into your training so your back gets both strength and flexibility — this balance delivers the greatest long-term benefit.
If you’re not currently following a workout regimen, no worries — start small. Choose 3 simple exercises you can do at home each day that immediately make your back feel better, and pair them with 1 strength movement. Aim to do this daily for 2 weeks, paying attention to which exercises feel the most productive — meaning they actually create a positive result in how you move or feel. That’s the sign of a worthwhile exercise. Here are some of my favorite movements for building a healthy, resilient back.
