The Benefits of Daily Stretching for a Healthy Spine
February 16, 2026
Episode Notes:
Stretch your way to a healthier spine with this episode! We delve into the benefits of daily stretching and how it can relieve tension, improve flexibility, and prevent pain.
Hello, and welcome back to our podcast, where we bring you quick and easy tips to enhance your well-being. I’m Dr. Matthew Wittwer, and today, we’re talking about the power of daily stretching.
Stretching might seem like a small part of your day, but its benefits are huge. Whether you’re sitting at a desk all day or constantly on your feet, taking just a few minutes to stretch can make a big difference in how you feel and move.
When you stretch regularly, you’re not just improving your flexibility—you’re also increasing blood flow, reducing muscle tension, and even boosting your mood. Stretching helps keep your muscles long, lean, and healthy, which supports your joints and reduces the risk of injuries.
One of the best things about stretching is that it doesn’t require any special equipment or a lot of time. You can do it anytime, anywhere. For example, starting your day with a simple morning stretch can wake up your muscles and prepare your body for the day ahead. Or, if you’ve been sitting for a while, a quick stretch can help relieve stiffness and improve your posture.
Here’s a quick stretch you can try right now: Stand up, reach your arms overhead, and interlace your fingers. Take a deep breath in, and as you exhale, gently lean to one side, feeling the stretch along the side of your body. Hold for a few seconds, then switch to the other side. This simple movement can help release tension and increase mobility in your spine.
Remember, consistency is key. Even just a few minutes of stretching each day can lead to significant improvements in your overall health and well-being.
If you’d like more personalized stretching tips or need help creating a routine that fits your lifestyle, we’re here to help. Feel free to reach out to us at By Design Chiropractic or visit our website in the description for more information.
Don’t forget to subscribe and join us next time for more quick tips to keep you feeling your best. Until then, keep stretching and take care of yourself!
Dr Matt does great work, I had pretty bad pain in my lower back, when I got pregnant it got 10x worse, spreading down my leg. I went to him before, during, and after pregnancy and he has helped tremendously. He even adjusted my daughter, 3 days after she was born and it even helped her with breastfeeding. I’ve also struggled with migraines for years, and he has helped to where I rarely get one when I stay on track with his recommended care plan. Dr Matt does incredible work, and the staff is amazing, Linda is extremely knowledgeable about insurance, Brady and Pierce do great with decompression and shockwave, and Mattie and Haley are just amazing to be around. They are all extremely knowledgeable about what they do, and they all truly care about their patients. Truly a great office!
Caring. Professional. Healing. Can’t ask for more. Excellent experience every single visit - moved into maintenance on a monthly visit after a very intense period of weekly then bi-weekly appointments to address my initial problem visits. Have been pain free for months!
I went to By Design Chiropractic for hip tendonitis and a painful 3 cm calcification. I had been told it wouldn’t go away, but after extracorporeal shockwave therapy with Dr. Matthew, it’s now essentially gone.<br><br>I’m incredibly impressed with the results—the improvement in pain and mobility has been significant. They got me in quickly, the staff is professional and friendly, and the clinic is clean and well run.<br><br>I would absolutely recommend this treatment and this clinic.
I had given up finding relief for my back issues until I went to By Design Chiroractic. Dr Matt’s holistic approach to treatment is much more than spinal adjustment. He treats the issues of the muscles and nerves that are affected by the spinal issues.<br><br>The staff is efficient while being warm and friendly, making each patient feel like an honored guest.
Dr. Matt and his team were extremely thorough and efficient. I was able to receive treatment on the same day as my initial appointment. Very excited to see how this will improve my overall health and quality of life
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This was my first appointment with Dr. Matt and his staff. They were all very friendly, professional and concerned about my situation. The exam was very thorough. I look forward to my next appointment.
Very friendly and helpful front office staff, Dr.Matt is awesome and knowledgeable in his line of work and consults with you and takes the necessary steps to provide you with a personalized plan to get you back to feeling your best. Will definitely be going to By Design Chiropractic from now on.
I had a great adjustment today from Dr. Matt. I didn't know how far out of adjustment I was until I walked out of there feeling a lot better. I always appreciate how Dr. Matt seems to remember all of my issues and "quirks", even if I haven't been in to see him for a while. It's great to receive that personalized care. The girls at the front desk are always friendly and gracious. It's easy to leave 5 stars for these folks.
I went through a few chiropractors to find the right one, after my initial consultation in first adjustment with the doctor, I knew I’d found a place that could help me out. He listens he cares he’s willing to work with you and do what works for you.
My first experience with chiropractic services has been exceptional. Matt is thorough, explains what needs to be done and why. I am feeling good with my progress and am mostly pain free. The staff at By Design is welcoming, friendly and attentive. The atmosphere is pleasant. I highly recommend By Design Chiropractic.
Dr. Matt and crew are top notch! Even though I have not been in for an appointment for several years they welcomed me back and still had all my information!<br>They squeezed me in on the busy post Thanksgiving Monday and quickly adjusted the pesky kink in my neck! Awwwww relief!<br>I will follow up in the new year with a few more adjustments!<br>I am in training for another attempt at riding a motorcycle to the Arctic Ocean up the Infamous Death Gravel highway AKA the Dempster, in the summer of 2026 ! Now I can look left!<br>Thanks Team Matt!<br>Cheers
I LOVE this team of people. Dr Matt may be “young” but his experience is noticed and appreciated and stems from observing many years of his father practicing. He’s conservative with his adjustments and supports the end goal of feeling and moving better without constant “maintenance “ schedules. His staff are friendly and professional and very responsive.
Service is always above and beyond what you expect. I was a little sore in my lower back, and Doc took the extra time to try and see what was going on. He didn't just adjust me and say, there you go. So many place just do the bare minimum. I will be a life long client! Being in construction, I will always need it. Lol
Could hardly stad the pain in my lower back until I went and saw Dr.Matt<br>Wasn't until the third visit until I started noticing a difference but am I forever grateful I kept it up. I went from three times a week for about a month and then it's when I started feeling relief. After then he slowly reduce my visits and now I only see him once every two weeks and boy do I ever feel better almost no pain in between visits. Thank you guys for all that you do.<br>Sincerely<br>Jimmy<br>Sandpoint Siding
They've helped me with back, neck, and hip issues. The staff is always friendly and easy to work with. I don't use insurance, and I find their services are a good value
Best team ever! I went in for a problem I’ve had on my knee for 5+ years and have been receiving shock wave therapy and adjustments. This is the first time in 5 years of trying multiple things, that I’ve seen and felt a difference in my knee!!!
Very, very pleased! Dr Matt knows his stuff. I've been a believer in the benefits of chiropractic for 30 years or more. It's nice to find another competent practitioner to work on me. Looking forward to solving my foot issues too!
I have never had a more thorough health assessment ! For the first time in many years, I am pain-free in my hips and lower back! I feel 10 years younger! The clinic is beauiful, the staff is friendly, very professional and Dr Matt is Heaven-sent. My only regret is that I didn't find him sooner! I highly recommend Design Chiropractic! Make an appointment today!
I am so grateful to have found Dr Matt and his kind staff. I am feeling pain relief and returning mobility in my neck, shoulder knee and ankle for the first time in a year. I appreciate his kind and professional manner- he is like the perfect blend of my favorite chiropractors in both skill and presence (who have now retired) over the last 20 years- We are lucky to have you here in town!<br>Update 8/25- I was able to have a shock wave treatment series for plantar fascitis in my left foot- I have almost no pain now and a huge improvement in my overall recovery there. Highly recommend if you are struggling with scar tissue and mobility issues!
Dr. Matt provides compassionate and professional chiropractic care while utilizing high-tech equipment throughout his business. His office is neat and clean, and his team is friendly and efficient. Evening and Sunday appointments make scheduling more convenient. Thank you for your help!
All the staff there is super amazing and makes every visit personal remembers my name (which isn’t an easy name (Amarissa) )and makes me feel like I actually matter and not just another face walking in like so many other places do<br>Thank you all for all the amazing help in my recovery process to getting back to “normal” I still have a way to go, but it’s like day and night from the day I walked in to today and I cannot express how much I appreciate you Dr Matt and all his sweet friendly staff 🥰
This is a great place to receive caring & effective treatments for body aches, pains and injuries! Dr Matt knows his stuff & both my husband & I have been helped during the past year. His office staff are efficient, kind and happy!
Kind, professional, & informative staff! I am new to town and grateful I found this office to treat for scoliosis, neck, & low back ache. I received an affordable “new patient” in-take, x-rays, and follow-up adjustment. It’s the quality experience that I’ll be returning for and I look forward to future visits!
