165: Simple Spine Moves

Things that feel good for my back.

9 Nov 2025 — 4 min read

There’s an old saying:

You’re only as old as your spine.

The spine is the central highway of the body. Backs are designed to be strong and supple - stable under load, yet adaptable to a wide variety of tasks and positions.

The trouble is, modern life turns us into stiff, chair-shaped creatures.

So, how do we keep this marvel of engineering healthy?

Here are a few things that work for me.

In no particular order :

Hang like a kid.

Find a pull-up bar or a branch or a playground and let gravity do its thing. 30 seconds of relaxed hanging can decompress the spine - it's like hitting “refresh.” Plus, it's fun!.

Lay flat on the ground.

If hanging is not accessible, lay down and let your spine slowly release.

If you prefer, keep your knees bent.

Sit on the floor.

Chairs and couches make life easy, but the floor keeps your body honest. Switching through different low positions can also help wake up forgotten muscles and joints.

Plus, the act of getting up and down offers its own challenge.

Twist, but stay active.

Passive spinal twists can feel nice in the moment, but active participation matters more. Keep a tall posture, breathe, and use muscles to guide the twist (not crank it).

Lunge and reach.

Bodyweight lunges are a simple, portable way to reconnect your spine, hips, and shoulders - three regions that tend to lose their rhythm when life gets desk-bound.

Crawl around on the ground.

Moving on all fours naturally reconnects your core, shoulders, and spine like nothing else. Crawl like a cat, a bear, or a toddler. Plus, it’s humbling and strangely fun.

Bonus: Pets and young children will think you’ve joined their ranks!

Don’t forget to breathe.

I often breathe short and shallow, up in the chest. Try expanding the low ribs down and back. It’s one of the simplest ways to create space where stiffness likes to live.

A little hanging, squatting, twisting, and breathing can go a long way to keeping the spine happy. At minimum, just keep using it - in thoughtful ways, every single day.

Note: If you have a serious injury or pain, please consult with a professional before starting any new movement routine. These are just part of my personal practice.

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Season 3 Movement