How to Align Your Spine? 4 Useful Tips to Do It Naturally
Work Wellness

How to Align Your Spine? 4 Useful Tips to Do It Naturally

|Mar 23, 2022

Your posture plays a critical role in defining your productivity at work. Posture is impacted by the way you sit or stand, which is affected by your spine's alignment. Often a bad posture affects your spine's alignment and your health and productivity in general. So, it is better to learn how to align your spine to stay active and productive.

The good part is that you can naturally adopt certain practices in your daily life to ensure your spine is well aligned. Such a practice will not only assure you stay productive, but it will also make you healthier and more confident at work.

Furthermore, several nerves pass through your spine, so it performs actively in balancing you too. Thus, better spine health will ensure better neuronal activity and better health overall.

Considering all that, it is important to take some time for self-spine alignment if you haven't thought of doing so yet. The good news is that we have shared certain tips for spine alignment at home in this article. So, you will find some useful information upon reading further. We would suggest you read further to explore our tips and adopt them later for positive results.  Let’s learn how to realign back with us!

Improve Your Sleeping Posture

how to align your spine: Improve Your Sleeping Posture

Since you spend 8 hours in bed on average, it is important that you ensure that you have a good posture while you are in bed. There are certain ways in which you can lay in your bed to ensure better spine health and have a good sleep in general.

If you are in the habit of sleeping on your side, you should place a flat pillow between your legs to ensure your spine is well aligned while you lay. Such a practice will also ensure your spine is straight while you are laying on one side.

If you compare sleeping on your side with sleeping on your back, we will say that both are equally preferable. However, if you compare these sleeping styles with the one where you lay on your stomach, we will suggest you not get into a habit of sleeping like that because it is not good for your posture and health.

It is better to have a supporting pillow underneath your head whenever you are in bed. Doing so will help you have better support for your neck and shoulders. Therefore, we would suggest you have one underneath your head when you are in bed.

If you talk about the type of mattress that you should be using for a better spine alignment at home, we will say that you should always go for a firm mattress. Ideally, memory foam and latex are better for your use. So, we will suggest you search for these foams and replace your standard foam with them.

Although we said that a firm foam is better, you should always check for the quality of your foam and ensure you go for the one that provides better support while conforming with your body. 

Focus on Your Lower Back’s Alignment While Driving

Focus on Your Lower Back’s Alignment While Driving

If you travel to work in your car, you probably spend a fixed number of hours traveling daily. In this case, your lower back is most likely to get impacted, and you may encounter certain spine problems there.

It will help if you always sit in a way that your back is aligned with the seat’s back because sitting in the middle provides minimal support to your back. In addition to that, ensure you are not reclining your seat too far. We would suggest that your seat’s recline is not more than 5-degrees.  

As far as your seat’s height is concerned, ensure that it is such that your knees and hips align well. Doing so will help you have a better posture and will eventually let you realign your back. If it is possible, move your seat up to ensure that you are applying pressure on the foot pedals while your knees are bent.

Nevertheless, increasing the seat's height is not possible for all car seats. If that is the case with you, too, get yourself a cushion to increase height.

Talking about your headrest, your head should be in level with the top of the headrest. This height is ideal for having better support to your head and shoulder. Eventually, it will help you with self-spine alignment. 

Incorporate a Low Impact Exercise Like Walking

Incorporate a Low Impact Exercise Like Walking

Walking is one of the best low-impact exercises which can help you align your spine naturally. The best you can do is imagine that you have a string attached to the top of your head, and it is pulling you up from your hips. Practicing this will help you stand erect, which eventually will impact your spine alignment.

It is important to keep your chin parallel to the ground while you walk. So, we would suggest that you keep your phone away while you are walking and avoid using it for an extended period.

In addition to that, you are also required to be mindful of your strides. Longer strides are comparatively painful for your spine. Therefore, ensure that you are making normal strides while walking. This low-impact exercise will help you do wonders.  

Be Mindful of Your Posture While Sitting

Be Mindful of Your Posture While Sitting

Although sitting is considered a position to relax, you are also required to be mindful of your posture while sitting if you wish to attain spine alignment at home. Along with that, we will suggest you adopt active sitting as sitting for too long is neither good for your posture nor productivity.

We will suggest that you walk a bit after at least every 45 minutes of sitting. In addition to this, you can get a reclining ergonomic chair or an office chair to ensure you can adjust the seat as per your height and have a better experience. The best chair for posture is the one that has multiple adjustment features. What more you can do is couple this with an office desk that has height adjustment features.

The tips don’t end here, as you can also adopt certain spine alignment exercises in your work hours to ensure you have a better posture and the perfect self-spine alignment. 


All the tips mentioned above are well curated to ensure you understand how to align your spine naturally at home. Since all these tips and tricks are quite simple, it will be easier for you to adopt them and have a better spine alignment at home too.

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