Did you know that the spongy intervertebral discs (IVDs) in your spine make up about 25% of its total length? Given that an adult spine ranges from 24 to 28 inches long, that means your discs contribute 6 to 7 inches of that height. These discs don’t just add to your stature—they provide crucial shock absorption and flexibility to your entire spinal column.

But here’s the catch: Most people never experience the full benefit of their discs’ natural height and resilience.

Starting as early as age 2, our intervertebral discs gradually begin to lose water content. This is a natural part of aging, but lifestyle factors—particularly sedentary habits—accelerate the process. If you’re in your 30s or older, your discs have been dehydrating for decades.

In the past, our ancestors worked in physically active jobs—farming, manual labor, crafts. Movement was built into daily life. Today, many of us sit for 8–10 hours a day, and our bodies weren’t designed for that.

When you sit or stand still for long periods, gravity continues to compress your spine—at a constant rate of 32 ft/s². Without movement or decompressive activity, your discs can’t rehydrate or recover. Over time, this leads to:

• Reduced disc height

• Decreased flexibility

• Poor posture

• Chronic back and neck pain

Your discs need movement to “pump” fluids back in. This is where decompressive activities come in.

One of the most effective and time-tested methods of spinal decompression is yoga.

Yoga has been practiced for thousands of years and offers a wealth of neuromusculoskeletal benefits. Nearly all yoga postures—when done with proper form—promote spinal elongation and hydration of the IVDs.

Benefits of regular yoga for spinal decompression:

• Improved posture and a sense of “gaining height”

• Greater flexibility and joint range of motion

• Enhanced balance and core strength

• Reduced back and neck pain

You don’t need to attend daily classes. Even once a week can produce noticeable improvements. And yes—you can do yoga at home. All you need is a mat and a commitment to regular practice.

While yoga is a great start, some patients need more targeted help. At Arizona Chiropractic & Holistic Health Center, we offer nonsurgical spinal decompression therapy using the DRX9000 system—a cutting-edge solution that gently stretches the spine to relieve disc pressure and promote healing.

Whether through yoga, lifestyle changes, or professional decompression therapy, your spine deserves better. Don’t let compression define your posture—or your comfort.

Schedule a consultation today and discover how to rehydrate your discs, stand tall, and move freely again.