Are you after a life hack that can help you to reduce pain and stiffness, while boosting flexibility and balance?

Well, one of the best ways you can overcome those challenges, while enjoying those benefits, is through regular daily movement.

As a Doctor of Chiropractic, the benefits of low impact, daily activity can’t be understated. 

Activities like walking, swimming, and yoga can help strengthen muscles, improve flexibility, and keep your spine healthy—all without placing excessive strain on your body.

If you’re looking for an easy way to add movement into your day, here are a few of the most common ways to stay active on the daily.  

Walking

Sounds simple, yet it’s so effective. Walking is one of the most underrated forms of exercise. It’s accessible, requires no special equipment, and can be easily incorporated into your daily routine.

How does walking support better spinal health?

  • Walking encourages blood flow to spinal tissues, helping to nourish discs and muscles.
  • Walking strengthens core and lower back muscles, providing better spinal support.
  • It also promotes better posture when done with proper form.
  • And it can help out with weight loss and make you feel better. 

Beginners tips to get started.

  1. Aim for at least 30 minutes a day—even a brisk 10-minute walk after meals can be beneficial.
  2. Keep your head up and shoulders back to maintain good posture.
  3. Wear supportive footwear to reduce impact on joints and spine.
  4. If you’re desk-bound most of the day, set a reminder to stand up and take a short walk every hour. Your spine will thank you!

Swimming

Swimming offers you a full body, low impact workout. Swimming or something like aqua aerobics are excellent in helping back or joint pain. The buoyancy of water reduces strain on your spine while allowing you to move freely.

How does swimming help your back?

  • Swimming reduces pressure on your spine, making it ideal for people with back pain or arthritis.
  • Swimming strengthens your core, back, and shoulder muscles at the same time, without any high impact risk.
  • You also benefit from flexibility gains with better range of motion.

What’s a good swimming exercise for better spinal health?

  1. Gentle laps (such as backstroke or freestyle)
  2. Water walking or jogging for mild resistance training
  3. Aqua aerobics for a guided, full-body workout

If swimming isn’t your thing, even walking in waist-deep water can provide many of the same benefits while being easy on your joints.

Yoga

You can strengthen and stretch your spine, all while connecting with your inner yogi!

The art and practice of yoga is a great way to improve posture, strengthen core muscles, and enhance spinal flexibility. There are also different variations to each yoga pose in cases of muscular pain, back pain, injury or tightness. An experienced yoga instructor will be able to walk you through these.  

How does yoga benefit spinal health?

  • Yoga works to improve flexibility, mobility, and balance.
  • Yoga strengthens your core and back muscles, in turn providing better support for your spine.
  • Yoga also generally helps out in encouraging a more natural spinal alignment and in boosting your overall posture awareness.

Here are some beginner-friendly yoga poses.

  1. Cat-cow stretch – Gently mobilizes the spine and relieves tension.
  2. Child’s pose – Stretches the lower back and hips in a relaxed position.
  3. Bridge pose – Strengthens glutes and lower back muscles for better support.
  4. Standing forward fold – Loosens tight hamstrings, which can pull on the lower back.

You don’t need to attend a full yoga class to benefit—just a few minutes of stretching in the morning or before bed can make a big difference.

Stretch classes

Similar in a way to yoga, a stretch class helps you to tone and tighten your muscles while improving your range of motion and overall movement.

Unlike high-intensity workouts, these classes focus on controlled movements, deep breathing, and gentle stretches that help lengthen tight muscles and improve joint mobility. You can join an assisted stretch class (such as a one-on-one class with a practitioner) or a group class if you feel comfortable to stretch under your own guidance.

Many stretch classes incorporate elements of yoga or Pilates, making them an excellent option for those looking to enhance posture, relieve back and neck stiffness, and prevent injuries.

How does stretching benefit your spine?

  • Regular stretching not only promotes better movement but also encourages relaxation, making it a great addition to any wellness routine.
  • Stretching helps lengthen tight muscles and enhance spinal range of motion.
  • Stretching helps to relieve stiffness and discomfort in the back, neck, and shoulders.

Here are some beginner-friendly stretches.

  1. Standing back stretch
  2. Overhead reach stretch
  3. Seated forward bend
  4. Shoulder blade squeeze

If you’re not sure about any of these activities, or experience musculoskeletal aches and pains, please consult with your local chiropractor or health practitioner for advice in your case.

Chiropractors often help out with a range of musculoskeletal health issues, such as lower back pain, neck pain, hip pain, pregnancy-related back pain, women’s health issues, sciatica (nerve pain) and more. You can read more about the benefits of chiropractic care here.

As a busy mum of three and a chiropractor, I truly understand the physical demands of everyday life. Whether it’s lifting kids, running errands, or spending long hours at work, I know firsthand how aches and pains can creep in.

That’s why it’s key to move throughout the day! It can make a big difference. 

Key points:

  • Why not consider incorporating gentle exercise into your daily routine to reduce pain stiffness and boost flexibility.
  • Activities like walking, swimming, and yoga can strengthen muscles, improve flexibility, and keep your spine healthy without excessive strain.

Disclaimer: This article is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.

Author: Dr Kirsten Strudwick (Chiropractor) is a Doctor of Chiropractic with 15+ years of experience in Marrickville, Sydney, and runs Marrickville Chiropractic Care. Holding a BSc and M.Chiro from Macquarie University, her practice focuses on holistic, patient-centred care. Kirsten has a clinical interest in a range of areas including women’s health, paediatric care, and pregnancy-related treatments.