If you’ve ever noticed your back feels stiffer after sitting for a long time or better after moving around, that’s not a coincidence.
Your spine is designed to move frequently, in small doses, throughout the day. One of the easiest ways to support that is something we call movement snacks.
They’re not workouts.
They’re not stretches you have to “push through.”
They’re simply gentle reminders to your spine that it’s allowed to move.
Your Spine Is Like a Sponge
Imagine your low back, especially your discs and joints, as a sponge soaked with fluid.
When you spine is healthy and moving:
The sponge gets gently squeezed and released throughout the day
Fluid moves out, and fresh nutrients move back in
But when you sit too long, stop moving because of pain, or avoid certain positions:
The sponge stays compressed
Fluid becomes stagnant
Swelling stiffness, and pain begin to build
Just like a sponge sitting in dirty water, tissues in your low back don’t love staying compressed for long periods.
Why Movement Helps Discs and Nerves
Spinal discs don’t have a direct blood supply. Instead, they rely on movement and pressure changes to stay healthy.
With repeated, gentle movements in specific directions, it’s like you’re:
Squeezing the sponge rhythmically
Pumping out congestion
Allowing fresh, oxygen-rich fluid to flow back into the spine
This process can:
Reduce pressure on nerves and joints
Improve mobility
Decrease stiffness
Help your nervous system calm down
Movement isn’t about “fixing” your spine, it’s about keeping tissues healthy and tolerant.
What Are Movement Snacks?
Movement snacks are low-level mobility drills designed to:
- Get consistent motion into the spine
- Expose it to different ranges of movements
- Reduce pain and stiffness without overwhelming sensitive issues
They work best when done frequently, not forcefully.
Here are a few of our go-to options.
Prone Press Ups: Click here to watch!
Purpose: Graded exposure to lumbar spine extension, especially helpful after prolonged sitting.
How often: 2-7 times per day, or as needed for pain and stiffness
Reps: 10-15 repetitions
Focus on:
- Keeping your low back as relaxed as possible
- Using your arms to do the work
Over time, working toward getting your chest up while hips stay downThink of this as undoing the “desk posture”, not forcing your spine into its end range of movement
Supine Wipers: Click here to watch!
Purpose: Gentle rotational movement through the lumbar spine.
How often: 3-7 times per day, or as needed
Reps: 10-15 repetitions
Focus on:
- Staying relaxed
- Moving within a comfortable range
- Letting motion happen, not forcing it
Rotation is a normal part of spinal movement, wipers reintroduce it safely.
Quadruped Wiggles: Click here to watch!
Purpose: Gentle exposure to lumbar spine lateral flexion.
How often: 3-7 times per day, or as needed
Reps: 5-10 repetitions per side
Focus on:
- Gently squeezing your obliques
- Creating a smooth side-to-side motion
- Keeping the movement small and con
These are especially helpful for stiffness and guarding.
How Often Should You Do Movement Snacks?
Here’s the simple rule: Think snacks, not meals.
1-2 minutes at a time
Every 60-90 minutes of sitting
Stay in pain-free or pain-reducing ranges
Frequency matters more than intensity
Movement snacks aren’t a cure-all, but they’re a powerful way to keep your spine from “drying out” during the day.
When to Get Help
If your pain keeps returning, worsens with activity, or you’re unsure which movements are right for you, that’s where individualized guidance matters.
We offer free discovery visits to help you:
Understand what’s driving your pain
Identify which movements help your spine
Build a plan that goes beyond temporary relief
Because movement works best when it’s personalized.
Click here to schedule your FREE discovery visit today!
Dr. Cameron Whitehead
Contact Me
