The New Year is a great time to build overall healthier habits, but your spine is the backbone of everything you do. When your back feels stiff or painful, it’s harder to stay active and stick with your goals. Prioritizing spine health helps make your other resolutions easier to achieve.

Below are 5 easy, realistic, and affordable habits for busy people that you can adopt right now to keep your spines happier and more pain-free in the year ahead.

1️⃣ Take Regular Movement Breaks Throughout the Day

Your spine thrives on movement. Sitting or standing still for too long can increase stiffness and discomfort. Instead of waiting for pain to show up, take short breaks, just a minute or two every 30–45 minutes, to stand up, walk around, or gently stretch. Consistent micro-movement keeps joints mobile, improves circulation, and reduces spinal stress.

2️⃣ Walk Daily — Even Just 20 Minutes Makes a Difference

Walking is one of the simplest, most accessible forms of exercise, and it supports spinal health by improving circulation, strengthening muscles that support your back, and reducing stiffness. Research has shown that higher daily walking volume is associated with a lower risk of developing chronic low back pain. In a large prospective study involving over 11,000 adults, people who walked more each day had a progressively lower risk of chronic back pain compared with those who walked less. Specifically, those who walked between 78 and 100 minutes per day showed about a 13% lower risk of developing chronic low back pain, and the greatest benefits (up to 23% lower risk) were seen with even more walking (https://pubmed.ncbi.nlm.nih.gov/40512494/). 

While 78 minutes might seem like a lot, you don’t need to do it all at once. Even walking for short periods more often has been linked to lower back pain risk and better overall spinal mobility.

3️⃣ Stay Hydrated

Your spinal discs are mostly water, and hydration helps them stay flexible and resilient. After a night of sleep, your body is naturally dehydrated. Starting the day with a glass of water (before coffee or any breakfast) helps rehydrate those discs and even supports nutrient flow to muscles and joints. This is an easy, inexpensive habit that can also boost your energy and focus.

4️⃣ Raise Your Screens to Eye Level

Technology is essential in most of our lives, but it shouldn’t add stress to your neck or spine. Looking down at your phone, tablet, and laptop puts extra strain on the muscles and joints of your neck and upper back. Raising your screens to just below eye level and keeping your shoulders relaxed can help reduce this daily stress. Over time, these small posture adjustments can make a meaningful difference in your daily comfort.

5️⃣ Make Chiropractic Care Part of Your Routine

Regular, preventive chiropractic care can help keep your spine moving well and reduce pain over time. Studies demonstrate that ongoing maintenance chiropractic care helps people experience fewer days of back pain compared with those who only seek chiropractic care when their symptoms flare. Some research has found that patients receiving routine chiropractic adjustments have better long-term outcomes, including reduced pain intensity and improved function, than people who discontinue care after initial relief (a randomized control trial from Nordic Maintenance Care Program)

Your Spine Deserves Support, Every Single Day!

You don’t need a perfect stretching routine or expensive equipment to take better care of your spine. Small habits that fit into your everyday life, especially those like regular movement, walking, hydration, posture awareness, and preventive care, can make a meaningful difference in how you feel and how you move.