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7 Lifestyle Changes for Better Spine and Joint Health

back pain relief chiropractor joint health kelowna lifestyle changes mobility tips spine health Feb 25, 2025

As a healthcare provider, I often hear patients ask, “What can I do to feel better?” When it comes to your spine and joints, small, consistent lifestyle changes can make a big difference. You don’t need to overhaul your life—just start with these practical steps to support your mobility, reduce pain, and stay active for years to come.

1. Move More, Sit Less

Your spine and joints thrive on movement. Sitting for long stretches can stiffen your back and weaken supporting muscles. Try this: stand up every 30 minutes, even for a quick stretch or walk. Activities like walking, swimming, or yoga are gentle ways to keep joints lubricated and muscles strong without overdoing it.

2. Strengthen Your Core

A strong core—think abs, lower back, and pelvic muscles—acts like a natural brace for your spine. You don’t need a gym membership; simple exercises like planks or bridges can help. Start with 10-15 seconds and build up as you get stronger. A stable core means less strain on your spine and joints every day.

3. Watch Your Posture

Slouching isn’t just a bad look—it’s tough on your spine. Whether you’re at a desk or on your phone, keep your shoulders back and your head aligned with your spine. If you’re sitting, use a chair with good lumbar support or roll up a towel to place behind your lower back. Good posture reduces wear and tear on your joints over time.

4. Eat for Inflammation Control

What you eat affects how your joints feel. Foods rich in omega-3s (like salmon or walnuts), colorful fruits, and vegetables can help tame inflammation—a common culprit in joint pain. Cut back on processed snacks and sugary drinks, which can make inflammation worse. Staying hydrated also keeps spinal discs and joints cushioned.

5. Prioritize Sleep

Your body repairs itself while you sleep, including your spine and joints. Aim for 7-9 hours a night on a mattress that supports your natural curves—not too soft, not too firm. Side sleepers might try a pillow between their knees to keep hips and spine aligned. Better sleep = less stiffness when you wake up.

6. Maintain a Healthy Weight

Extra pounds put extra pressure on your knees, hips, and lower back. Even losing 5-10% of your body weight can ease that load significantly. Pair a balanced diet with regular movement, and your joints will thank you.

7. Listen to Your Body

Pain is a signal, not a challenge to push through. If something hurts, ease up and check in with a healthcare provider if it persists. Rest when needed, but don’t stay still too long—gentle movement often helps more than total inactivity.

Start Small, Stay Consistent

Pick one or two changes to focus on first. Maybe it’s standing more or adding a daily stretch. Small wins build momentum, and over time, your spine and joints will feel the difference. You’ve got this—and I’m here to help if you need guidance along the way!

Ready to take the first step towards a healthier, pain-free life? At Tutt Street Chiropractic, we're currently accepting new patients and offer same-day and next-day appointments for your convenience. There's no need for a doctor's referral, and we'll even bill directly to your insurance provider. Don't wait any longer to start your journey to improved spine health and wellness. Click here to book your appointment with Dr. Cary Yurkiw in Kelowna today!

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