Three Simple Movements You Can Do Every Day to Protect Your Spine and Joints

Three Simple Movements You Can Do Every Day to Protect Your Spine and Joints

By Dr. Yaron Lohr & the Team at Posture Perfect Wellness Center

One of the most common things we hear from patients is: “What can I do at home to keep my back and joints healthy?” The truth is, you don’t need fancy equipment or hours in the gym. A few simple daily movements can go a long way in protecting your spine, improving your posture, and keeping your body moving the way it was designed to.

Here are three that we recommend to nearly everyone:

1. The Wall Angel (for posture and shoulder health)

• How to do it: Stand with your back flat against a wall, feet a few inches away. Place your arms against the wall in a “goalpost” position (elbows at 90 degrees). Slowly raise your arms upward, keeping them and your back against the wall, then lower them back down.

• Why it works: This activates the muscles between your shoulder blades and strengthens your upper back, counteracting the effects of slouching, sitting, or looking down at screens.

2. The Hip Hinge (for lower back and hips)

• How to do it: Stand with your feet hip-width apart. Keeping your back straight, push your hips back like you’re closing a car door with your glutes. Lower your torso slightly, then return to standing.

• Why it works: This teaches your body to move from the hips rather than the lower back, protecting your spine while strengthening your glutes and hamstrings.

3. Cat-Cow Stretch (for spine mobility)

• How to do it: Start on your hands and knees. As you inhale, arch your back, lifting your chest and tailbone (cow). As you exhale, round your spine, tucking your chin and pelvis (cat). Repeat for 5–10 breaths.

• Why it works: This simple stretch keeps your spine flexible and nourishes the discs by gently moving them through their full range of motion.

Why These Movements Matter

Most back and joint issues don’t come from one big injury — they come from years of small imbalances, poor posture, and repetitive stress. By incorporating these movements daily, you’re giving your spine and joints the strength and mobility they need to stay healthy long-term.

Our Approach at Posture Perfect Wellness Center

These exercises are a great starting point, but they’re just part of the puzzle. At our clinic, we customize movement and rehab plans based on each patient’s unique posture, alignment, and lifestyle. Whether you’re recovering from pain or just want to prevent it, our goal is to give you practical tools that actually fit into your daily life.

Take the First Step Today

Start with these three movements — they take less than 10 minutes a day and can make a real difference in how your body feels. And if you want a deeper, personalized approach, we’re here to guide you every step of the way.