What a Chiropractor Wants Black Women to Know About Spinal Hygiene

The spine is one of the most remarkable structures in the human body. Beyond holding us upright and supporting movement, it serves as a protective barrier for the central nervous system—the vital connection between the brain and the rest of the body. For Black women, who often juggle the demands of work, family, and community, maintaining spinal health can profoundly impact overall wellness. Dr. Amber Jackson of Heal Better Chiropratctic is a highly regarded chiropractor known for her expertise in spinal health and her commitment to advancing evidence-based care, emphasizes the importance of spinal hygiene in achieving optimal wellness. “Your spine does so much more than keep you standing tall. It’s the anchor for your body’s structure and the protector of your central nervous system, which governs everything from your organs to your muscles,” says Dr. Jackson.

The Role of the Spine in Overall Health

The spine plays a dual role in our health. It serves as the foundation for the bones that protect vital organs, like the ribs, while also providing structural support for the limbs. At the same time, it safeguards the central nervous system, which transmits signals to every part of the body—including organs, tissues, muscles, and even skin and hair. This intricate connection highlights how spinal health impacts every aspect of physical and mental well-being. When the spine is healthy, flexible, and free from interference, the body can function at its highest potential. “Spinal misalignments can lead to symptoms like back pain, headaches, and difficulty breathing,” Dr. Jackson notes. “But the effects can also be chronic and systemic, influencing everything from immune responses to cognitive function.”

Why Spinal Hygiene Matters

Spinal hygiene, as Dr. Jackson describes it, is about more than posture or alleviating occasional back pain. It’s about creating habits that keep the nervous system operating without interference. “Health starts from above down, inside out,” she says. “You can’t achieve lasting wellness by focusing only on the outside of your body. True health begins within—by taking care of your nervous system.” Studies back up her claims. In a recent study tracking participants with chronic low back pain, chiropractic care led to significant improvements in sleep, reduced anxiety, and enhanced overall quality of life. These findings demonstrate the power of neuroplasticity—the nervous system’s ability to adapt and reorganize itself in response to care and positive habits. Neglecting the control center of our body (nervous system) will cause the body to express its potential at a reduced transmission. It’s the 90’s dial up internet versus a 2024 high speed instant connection. “Think of spinal hygiene like brushing your teeth,” Dr. Jackson advises. “You wouldn’t skip brushing for weeks and expect your teeth to stay healthy. The same applies to your spine—it requires consistent care.”

Building Daily Habits for Spinal Wellness

Maintaining good spinal hygiene doesn’t require a complete overhaul of your routine; it starts with small, intentional movements that support flexibility, hydration, and alignment. According to Dr. Amber Jackson, integrating consistent habits into your day can make a significant difference in your spinal health over time.

“Movement every day is vital,” says Dr. Jackson. “Stretching in the morning and before bed is a simple but powerful practice. It helps ‘pump’ the discs in your spine, keeping them hydrated and supporting their health.” Hydrated discs are crucial for cushioning the vertebrae and maintaining spinal flexibility. Over time, and even throughout the day, these discs naturally lose hydration, a phenomenon you might notice when adjusting your car’s rear-view mirror in the morning versus evening. By ending your day with light stretching or disc-pumping exercises, you not only hydrate the spine but may also improve sleep quality.

Stretching doesn’t have to be complicated or time-consuming. Spending just 5–10 minutes daily on stretches tailored to your physical capabilities can yield lasting benefits. Dr. Jackson emphasizes the importance of small, sustainable, and consistent habits over perfection. “As we age, movement becomes even more critical to slowing down the natural degeneration process. Physiological aging depends on overall health, so staying active is essential,” she explains.

For those unsure where to begin, Dr. Jackson recommends classic movements that most people can incorporate into their routines, such as:

Cat/Cow Stretch: Promotes spinal flexibility and reduces stiffness.
Piriformis Stretch: Relieves tension in the hips, whether seated or lying down.
Seated Hamstring Stretch: Enhances flexibility in the back of the thighs and lower back.
Child’s Pose: A gentle yoga pose to stretch the lower back and relax the body.
Wall Angels: Improves posture by targeting the shoulders and upper back.

View this post on Instagram

A post shared by Dr. Amber K. Jackson (@dr.healbetter)

Dr. Jackson is also a fan of foam rolling to release tension in the hips, glutes, and thighs. For targeted relief, she suggests using a lacrosse ball to address trigger points around the shoulders and hips, applying gentle pressure against a wall or floor. For headaches or neck tension, a simple technique involves wrapping a frozen water bottle in a towel and lying on it for 1–3 minutes, providing soothing relief. “Daily habits don’t need to be perfect, but they should be intentional,” says Dr. Jackson. A chiropractor can develop a care plan that aligns with your unique needs, ensuring the movements you adopt support your spinal and overall health. By prioritizing consistent, mindful practices, you can foster a healthier relationship with your spine—and your body as a whole.

When to Consider Chiropractic Care: Recognizing the Signs

For many people, the idea of seeing a chiropractor only crosses their minds when something goes wrong—a lingering backache, a stiff neck, or discomfort that just won’t resolve. But chiropractic care is about much more than treating pain. It’s a proactive approach to maintaining optimal health by addressing the root causes of physical discomfort and nervous system imbalances.

According to Dr. Jackson, chiropractic care is suitable for nearly everyone, from newborns to older adults. However, there are certain signs that might indicate it’s time to prioritize your spinal hygiene. Difficulty sleeping, numbness or tingling in your extremities, frequent headaches, muscle and joint aches, or even digestion issues can all signal the need for a closer look at spinal health. “Chiropractic is innately preventative in nature,” Dr. Jackson explains. “Unfortunately, many people turn to it only after exhausting other options. By that point, damage may have progressed to a point where recovery is limited. Starting care earlier allows us to clear interference in the nervous system and support the body’s natural ability to heal and function.”

Chiropractors take a thorough and individualized approach to care, beginning with an exam to determine whether a patient is a good fit for chiropractic treatment. At its core, chiropractic care is about restoring the brain-body connection by removing interferences within the nervous system. Misalignments, ligamentous adhesions, or restrictions can disrupt this communication, leading to discomfort and diminished health. Dr. Jackson also highlights the diversity in chiropractic techniques, which range in style but share the same fundamental goal: addressing the root cause of issues, not just the symptoms. Whether you’re looking to elevate your current state of wellness or overcome a plateau, chiropractic care can serve as a gateway to a healthier, more balanced life. “The day you begin chiropractic care is the start of a new relationship with your health and wellness,” says Dr. Jackson. “It’s not just about addressing what’s wrong; it’s about empowering your body to function at its best, from the very beginning of life to its final stages.”

Expert

Dr. Amber K. Jackson

Chiropractic Medicine

BY

•

Holistic Health

What a Chiropractor Wants Black Women to Know About Spinal Hygiene

The spine is one of the most remarkable structures in the human body. Beyond holding us upright and supporting movement, it serves as a protective barrier for the central nervous system—the vital connection between the brain and the rest of the body. For Black women, who often juggle the demands of work, family, and community, maintaining spinal health can profoundly impact overall wellness. Dr. Amber Jackson of Heal Better Chiropratctic is a highly regarded chiropractor known for her expertise in spinal health and her commitment to advancing evidence-based care, emphasizes the importance of spinal hygiene in achieving optimal wellness. “Your spine does so much more than keep you standing tall. It’s the anchor for your body’s structure and the protector of your central nervous system, which governs everything from your organs to your muscles,” says Dr. Jackson.

The Role of the Spine in Overall Health

The spine plays a dual role in our health. It serves as the foundation for the bones that protect vital organs, like the ribs, while also providing structural support for the limbs. At the same time, it safeguards the central nervous system, which transmits signals to every part of the body—including organs, tissues, muscles, and even skin and hair. This intricate connection highlights how spinal health impacts every aspect of physical and mental well-being. When the spine is healthy, flexible, and free from interference, the body can function at its highest potential. “Spinal misalignments can lead to symptoms like back pain, headaches, and difficulty breathing,” Dr. Jackson notes. “But the effects can also be chronic and systemic, influencing everything from immune responses to cognitive function.”

Why Spinal Hygiene Matters

Spinal hygiene, as Dr. Jackson describes it, is about more than posture or alleviating occasional back pain. It’s about creating habits that keep the nervous system operating without interference. “Health starts from above down, inside out,” she says. “You can’t achieve lasting wellness by focusing only on the outside of your body. True health begins within—by taking care of your nervous system.” Studies back up her claims. In a recent study tracking participants with chronic low back pain, chiropractic care led to significant improvements in sleep, reduced anxiety, and enhanced overall quality of life. These findings demonstrate the power of neuroplasticity—the nervous system’s ability to adapt and reorganize itself in response to care and positive habits. Neglecting the control center of our body (nervous system) will cause the body to express its potential at a reduced transmission. It’s the 90’s dial up internet versus a 2024 high speed instant connection. “Think of spinal hygiene like brushing your teeth,” Dr. Jackson advises. “You wouldn’t skip brushing for weeks and expect your teeth to stay healthy. The same applies to your spine—it requires consistent care.”

Building Daily Habits for Spinal Wellness

Maintaining good spinal hygiene doesn’t require a complete overhaul of your routine; it starts with small, intentional movements that support flexibility, hydration, and alignment. According to Dr. Amber Jackson, integrating consistent habits into your day can make a significant difference in your spinal health over time.

“Movement every day is vital,” says Dr. Jackson. “Stretching in the morning and before bed is a simple but powerful practice. It helps ‘pump’ the discs in your spine, keeping them hydrated and supporting their health.” Hydrated discs are crucial for cushioning the vertebrae and maintaining spinal flexibility. Over time, and even throughout the day, these discs naturally lose hydration, a phenomenon you might notice when adjusting your car’s rear-view mirror in the morning versus evening. By ending your day with light stretching or disc-pumping exercises, you not only hydrate the spine but may also improve sleep quality.

Stretching doesn’t have to be complicated or time-consuming. Spending just 5–10 minutes daily on stretches tailored to your physical capabilities can yield lasting benefits. Dr. Jackson emphasizes the importance of small, sustainable, and consistent habits over perfection. “As we age, movement becomes even more critical to slowing down the natural degeneration process. Physiological aging depends on overall health, so staying active is essential,” she explains.

For those unsure where to begin, Dr. Jackson recommends classic movements that most people can incorporate into their routines, such as:

Cat/Cow Stretch: Promotes spinal flexibility and reduces stiffness.
Piriformis Stretch: Relieves tension in the hips, whether seated or lying down.
Seated Hamstring Stretch: Enhances flexibility in the back of the thighs and lower back.
Child’s Pose: A gentle yoga pose to stretch the lower back and relax the body.
Wall Angels: Improves posture by targeting the shoulders and upper back.

View this post on Instagram

A post shared by Dr. Amber K. Jackson (@dr.healbetter)

Dr. Jackson is also a fan of foam rolling to release tension in the hips, glutes, and thighs. For targeted relief, she suggests using a lacrosse ball to address trigger points around the shoulders and hips, applying gentle pressure against a wall or floor. For headaches or neck tension, a simple technique involves wrapping a frozen water bottle in a towel and lying on it for 1–3 minutes, providing soothing relief. “Daily habits don’t need to be perfect, but they should be intentional,” says Dr. Jackson. A chiropractor can develop a care plan that aligns with your unique needs, ensuring the movements you adopt support your spinal and overall health. By prioritizing consistent, mindful practices, you can foster a healthier relationship with your spine—and your body as a whole.

When to Consider Chiropractic Care: Recognizing the Signs

For many people, the idea of seeing a chiropractor only crosses their minds when something goes wrong—a lingering backache, a stiff neck, or discomfort that just won’t resolve. But chiropractic care is about much more than treating pain. It’s a proactive approach to maintaining optimal health by addressing the root causes of physical discomfort and nervous system imbalances.

According to Dr. Jackson, chiropractic care is suitable for nearly everyone, from newborns to older adults. However, there are certain signs that might indicate it’s time to prioritize your spinal hygiene. Difficulty sleeping, numbness or tingling in your extremities, frequent headaches, muscle and joint aches, or even digestion issues can all signal the need for a closer look at spinal health. “Chiropractic is innately preventative in nature,” Dr. Jackson explains. “Unfortunately, many people turn to it only after exhausting other options. By that point, damage may have progressed to a point where recovery is limited. Starting care earlier allows us to clear interference in the nervous system and support the body’s natural ability to heal and function.”

Chiropractors take a thorough and individualized approach to care, beginning with an exam to determine whether a patient is a good fit for chiropractic treatment. At its core, chiropractic care is about restoring the brain-body connection by removing interferences within the nervous system. Misalignments, ligamentous adhesions, or restrictions can disrupt this communication, leading to discomfort and diminished health. Dr. Jackson also highlights the diversity in chiropractic techniques, which range in style but share the same fundamental goal: addressing the root cause of issues, not just the symptoms. Whether you’re looking to elevate your current state of wellness or overcome a plateau, chiropractic care can serve as a gateway to a healthier, more balanced life. “The day you begin chiropractic care is the start of a new relationship with your health and wellness,” says Dr. Jackson. “It’s not just about addressing what’s wrong; it’s about empowering your body to function at its best, from the very beginning of life to its final stages.”

Expert Referenced

Dr. Amber K. Jackson

Chiropractic Medicine

Meet the Expert