"Back in Line" with Dr. Mosier: Built to Heal, Part 4

Spinal Hygiene: Daily Habits That Protect Your Spine

(And Why These 4 Exercises Matter So Much)

Let’s talk to you about something that can drastically improve the results of your chiropractic care—your spinal hygiene exercises.

Think of these exercises the same way you think about brushing your teeth. You don’t brush for an hour once a week.You brush a little every day to protect what you’ve already gained. Your spine works the same way.

What All Anatomy Textbooks Agree On

When it comes to spinal health, every anatomy textbook agrees on three non-negotiables:

1. Full range of motion in every spinal segment

2. Muscle symmetry—one side shouldn’t be tighter than the other

3. Proper spinal curves

   • Cervical lordosis (neck curve)

   • Thoracic kyphosis (mid-back curve)

   • Lumbar lordosis (low-back curve)

Those curves act as shock absorbers, protecting your spine for the long haul. When one of those three breaks down, degeneration speeds up.

Before We Exercise: Let’s Talk Ice

If you’re subluxated or misaligned, inflammation is present:

• In the discs

• In the ligaments and tendons

• In the facet joints

The best way to reduce that inflammation naturally (without relying on ibuprofen or Tylenol) is ice.

Research shows 10–20 minutes is ideal. Best recommendation: 15 minutes, 3 times per day.

More than 20 minutes gives diminishing returns—so keep it simple and consistent.

Ice prepares your spine to heal faster and respond better to care.

The 4 Spinal Hygiene Exercises

Now let’s get into the good stuff.

Morning Range of Motion (Wake the Spine Up)

First thing in the morning, your ligaments and tendons are stiff. We want to gently restore movement.

You’ll perform six cardinal movements:

• Flexion

• Extension

• Left lateral flexion

• Right lateral flexion

• Left rotation

• Right rotation

Do these for both your neck and low back, holding each position 15–20 seconds.

This frees up the tissues that hold your spine together and restores mobility for the day.

 Wobble Disc (Pump the Discs!)

 “Wobble to the left, wobble to the right,Wobble, wobble, wobble till you sit up right.” 

This exercise works through a process called imbibition—the pumping action of the discs.

Here’s why that matters:

Once you’re over 20 years old, your discs no longer have a direct blood supply.They rely on movement to:

• Bring nutrients in

• Flush waste out

No movement = no nutrition = degeneration.

The wobble disc restores that movement, especially at:

• L4–L5

• L5–S1

(The most common levels for disc bulges and “throwing your back out.”)

Do:

• Left/right: 10–12 reps

• Forward/back: 10–12 reps

• Circles: clockwise & counterclockwise

It’s also an excellent warm-up before your adjustment—just like stretching before a workout!

TheraBand Neck Strengthening (Fix Text Neck)

This one targets a deep postural muscle called the longus colli—a key muscle for head and neck posture.

Here’s the setup:

1. Pull your head straight back (give yourself a double chin)

2. Keep your head perfectly still

3. Place the TheraBand behind your head

4. Extend your arms out and return

The head does not move. Do about 12 reps.

This isn’t about building big muscles—it’s about waking up postural muscles so your head stays back where it belongs when you’re:

• Working at a computer

• Gardening

• On your phone

Better posture = less wear and tear over time.

Spinal Molding Rolls (Restore the Curves)

This is your end-of-day exercise.

You’ll use two molding rolls:

• One under your neck

• One under your low back

Do this on your bed, not the floor. The bed gives just enough support without being too aggressive.

Why at the end of the day? Your discs are more fluid More receptive to gentle molding

Lay there for 3–5 minutes, allowing your natural curves to be restored.

Remember: degenerative disc disease starts with loss of curve. This exercise directly addresses that.

Consistency Beats Intensity

You wouldn’t brush your teeth for an hour once a week.

Spinal hygiene works the same way:

• Gentle

• Daily

• Consistent

Final Thought

These four exercises aren’t random. They’re designed to:

• Protect your adjustments

• Improve your posture

• Speed healing

• Improve your long-term X-ray outcomes

If you ever have questions—ask us. We want you getting the absolute best results possible.

Love you guys, and I’ll see you soon.

Your friend,

Dr. Mosier