Top 10 Tips : High Performance Spine
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YOUR 10 FREE TIPS

10 Ways You're Moving That Are Making Your Back Pain Worse And How to Fix Them

On my live webinar, I’m going to show you exactly how you can live an active, pain-free, and vibrant life without drugs or surgery - even when all other treatments have failed. You’ll learn why your back pain isn’t going away and discover the underlying functional problems that are the real cause of your suffering.

— Dr. Jeff DC

Jump to a Movement Tip:

📐 1. Hip Hinges 🛏️ 2. Getting Out of Bed 🪑 3. Sitting to Standing 🧍 4. Proper Sitting ⏱️ 5. Micro Breaks 🌬️ 6. Breathing 🪥 7. Brushing Teeth 🚗 8. Out of Your Car 📦 9. Lifting Correctly 🚶 10. Walking Technique

Bonus Tips:

❄️/🔥 Cold vs Heat ⏳ 10-Min Rule
The Mechanics of Recovery

Understanding the Cause

Why Pain Keeps Coming Back

Most people focus only on where the pain is, not how they move. Treating the symptom without changing the movement habit leads to a permanent cycle of flare-ups and temporary relief.

5 Common Factors to Consider

Daily Repetition

Small movement habits repeated thousands of times a day can add up. Being mindful of these repetitions is a key step in spinal care.

Prolonged Static Postures

Staying in one position for too long can limit blood flow. Regular movement helps keep the spinal environment healthy.

Movement Compensation

When one part of the body doesn't move optimally, others may overwork. Restoring balance is essential for smooth movement.

Supporting Strength

A balanced approach to strength helps stabilize the spine during everyday activities like lifting or bending.

Body Awareness

Many are unaware of how they sit or stand. Developing a "movement map" allows you to navigate daily life more comfortably.

The Path to Real Recovery

Changing how you move every day (bending, sitting, lifting, breathing) removes the constant load on your spine. These 10 tips are the foundation. Small corrections, done consistently, create lasting relief.

TIP 01
📐

The Hip Hinge

Bend at the hips, not the waist

Every time you bend forward, you're either protecting your discs or loading them. Most people load them by rounding their back. Hip hinges teach you to bend correctly.

1Get a 4-foot wooden dowel or broomstick
2Place it behind you along your spine
3Align it to touch your head and tailbone
4Bend at the hips (not the waist) keeping the dowel in contact
❌ Wrong: Rolling the back forward (flexion)
✅ Right: Hinging at the hips, spine stays neutral
TIP 02
🛏️

Getting Out of Bed

Protect your spine first thing every morning

Getting out of bed sounds simple until you've had a back injury. The wrong way (sitting straight up) loads your spine with your entire body weight at its most vulnerable moment.

Use the Log Roll technique:

1Roll to your side, facing the edge of the bed
2Bring knees toward chest while still on the bed
3Use your arms to push your upper body up as your legs drop off the edge
4Weight lands on hip and thigh (not your spine)
5Place hands on thighs, lengthen your back, and stand slowly
TIP 03
🪑

Sitting to Standing

Make every stand-up a mini deadlift

If you work at a desk, you do this dozens of times a day. The typical way (lunging forward and using your back) loads your discs every single time.

❌ Wrong: Leaning forward with your spine, loading the discs
1Scoot to the edge of your seat
2Place your feet directly under your body
3Push up through your hips and legs (not your back)
Done correctly, you're essentially doing a mini deadlift every time you stand up.
TIP 04
🧍

Prolonged Sitting

The silent habit slowly damaging your discs

We live in a sitting culture. Work, car, couch: most of us sit 10 to 12 hours a day. Here's what that does:

Poor posture to spinal misalignment
Misalignment to muscle imbalances
Imbalances to increased disc pressure
Reduced blood flow to less nutrition to discs
Nutrient loss to accelerated disc degeneration
Every hour of prolonged sitting is a slow injury. The fix is in Tip 5.
TIP 05
⏱️

The Micro Break

60 seconds every hour to reset your spine

You can't quit sitting, but you can interrupt it. A micro break takes 60 seconds and resets your spine.

1Scoot to the edge of your seat
2Knees apart, feet pointed outward
3Palms face out on each side
4Pull shoulders back
5Rotate your palms: this rolls your shoulders back and opens your chest
Set a timer. Every hour, take a micro break. This one habit alone can dramatically reduce chronic back pain from sitting.
TIP 06
🌬️

Breathing Correctly

Your diaphragm is your spine's hidden brace

Proper breathing provides internal stability for your lumbar spine. Most people breathe from their chest (ribs expand, shoulders rise). This is backwards. Chest breathing creates chronic tension in the muscles that support your spine.

❌ Wrong: Breathing from your rib cage: ribs expand, belly stays in
✅ Right: Diaphragmatic breathing: belly goes out when you inhale, belly goes in when you exhale
Practice this 5 minutes a day. It sounds strange but incorrect breathing actually worsens back pain by keeping your core and back muscles in a constant state of tension.
Inhale ↓ Belly OUT
Exhale ↑ Belly IN
TIP 07
🪥

Brushing Your Teeth

Your back is most vulnerable first thing in the morning

Bending over the sink is a common trigger for morning back pain. Your back is most vulnerable right after waking up.

1Place one hand on the counter for support
2Keep one hand free to brush
3Use a "staggered" stance (one foot slightly forward)
A small step stool under your sink is one of the highest-ROI purchases you can make for your back health.
TIP 08
🚗

Getting Out of the Car

Move as one unit to protect your discs

Twisting while lifting your body out of a car creates massive sheer force on your discs. Avoid this by moving as one unit.

1Swivel your whole body so both feet face out
2Keep your knees together as you turn
3Push off the car frame to stand up straight
Move slowly. There is no rush. Fast movements out of the car are how backs go out.
TIP 09
📦

Lifting Correctly

Never flex your spine when picking something up

Lifting wrong is one of the most common ways back injuries start or worsen. The goal is to never flex your spine when picking something up.

❌ Wrong: Bending forward at the waist, loading the lumbar discs
✅ Right: Hinge at the hips, bend the knees, lift through your legs
1Stand close to what you're lifting
2Hip hinge back, bend at the knees
3Keep your back straight and core braced
4Push through your legs to stand up
TIP 10
🚶

Walking Technique

The best daily exercise for a healthy back

Walking is one of the best movements for back health, but it must be done with proper form to decompress the discs rather than load them.

1Walk with an upright posture, head level
2Swing your arms naturally to create gentle rotation
3Take shorter, more frequent steps if in pain
A 20-minute brisk walk daily is excellent for most back conditions.
Extra Knowledge

Bonus Tips

Cold vs Heat: Which One to Use

❄️ Ice

Use ice immediately after activity causes pain. Ice reduces inflammation and swelling caused by exertion. Example: your back flares after golf or yard work: apply ice right away.

🔥 Heat

Use heat for persistent, low-grade pain that isn't going away. Heat relaxes muscles, improves circulation, and provides sustained relief for chronic discomfort.

Simple rule: if activity triggered the pain, use ice. If the pain is just always there, use heat.

The 10-Minute Rule Before Lifting

When you've been sitting or lying still, your discs absorb fluid and become more pressurized. Lifting immediately after is how injuries happen.

30 min
Wait before lifting after getting out of bed in the morning
10 min
Wait before lifting after getting out of a chair
10 min
Wait before lifting after 40+ min sitting
Walk around first. Let your spine decompress and blood flow normalize before you pick anything up.
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Disclaimer: This website is not affiliated with or endorsed by Meta (formerly Facebook). If you are unsure of the cause of your back pain, consult a licensed physician to ensure you are not experiencing a condition that requires medical attention. The content on this website is provided for informational and educational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider before starting any new exercise, rehabilitation, or nutrition program. All content is protected under copyright laws and may not be reproduced, distributed, or used without the express written permission of IBI Spine Health LLC. While the programs offered are based on the clinical insights and methodology developed by Dr. Jeff Winternheimer, D.C., IBI Spine Health LLC ("Sponsor") does not operate as a licensed healthcare provider and does not offer personalized medical advice or treatment. Any information provided on this website, in videos, or through associated programs is for general informational purposes only and is not intended to replace medical advice, constitute the practice of medicine, establish a doctor-patient relationship, or endorse any specific third-party product or service. If you suspect you may have a medical issue, contact your healthcare provider immediately. Statements regarding dietary supplements, if any, have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease.

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