When you want to know how to exercise for a healthy heart, you ask a cardiologist. When you want to know how often to shower, you call the dermatologist. And when you want to know how to have a healthy spine, you call up the chiropractor. In other words, go straight to the source, which is exactly what we did to find the healthy spine exercises that everyone should be doing on the reg.
“A healthy spine improves core strength, which is not only necessary for sporting activities, but for typical, everyday movements and posture,” says Matt Cooper, DC, chiropractor and founder of USA Sports Therapy. If you’ve ever had back pain, there’s a high chance you’ve felt tightness in surrounding muscle groups, too. “People that have postural issues tend to have problems with their backs, as well as shoulder, knee, and hip pathologies,” he says. That’s why spine-strengthening exercises and stretches are key to your overall health and mobility.
While Dr. Cooper notes that there’s not a cookie-cutter remedy for a spine-strengthening routine, he does highlight several examples that can benefit everyone when done on the reg. Keep scrolling for his top-recommended back-boosting exercises, which he says should be done at least four days a week for best results.
4 healthy spine exercises
1. Back extension: One of the easiest things you can do for a healthy back is extend your spine. “The largest muscle group in the back is the erector spinae, and its main function is to extend the back,” says Dr. Cooper. “If you want a strong back, the best exercises are back extension exercises that start from neutral.” You can do this either by lifting your chest off of the ground while lying face-down on a Bosu ball or a rolled up pillow, or even flat on the floor.
2. Bird dog: Dr. Cooper also recommends this exercise, since lifting your opposite arm and leg further strengthens your back muscles (including your erector spinae) and your core. Start on all fours and kick one leg straight behind you and reach the opposite arm forward. Hold for 10 seconds before switching sides.
3. Knee-to-chest hamstring stretch: If you have back pain, it could be from tight hamstring, which is why Dr. Cooper says that hamstring stretches are key—as long as you don’t overdo it. “While your hamstrings may be tight, if you stretch your hamstrings too much you could irritate a disc in the lower back,” he says. If you currently have back pain, he recommends bringing one knee to your chest at a time to stretch.
4. Figure-four stretch: Your hip flexors can also be at play if you’re feeling back tightness. “Stretching your hip flexors can be really beneficial if you have back issues,” says Dr. Cooper. One of the most traditional ways to stretch ’em out is the figure-four stretch, which involves lying on your back and placing your left foot over the right knee. Keep the left foot flexed as you push your left knee pushing out as you pull the right knee in towards your chest. Then switch sides.
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Thanks to innovations in health and wellness tech, you don’t have to book an expensive lymphatic drainage massage to give your system a boost. Dry brushes, gua sha tools, foam rollers—they’re all readily available and more accessible than the cost of manual lymph work. And now, apparently, we can add “lymphatic drainage onesie” to the list of recovery tools out there that can potentially give your lymph nodes some love.
bioregulator medical expert at the BioMed Center in Scottsdale
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I was skeptical when I first heard about Heat Healer’s Activated Lymphatic Onesie ($200), a one-piece jumpsuit that claims to reduce bloating, improve recovery, and increase circulation just by wearing it. It sounded too good to be true. But as someone training for a 10k and traveling frequently for work, I decided to try it for 30 days—couldn’t hurt, right?
The timing was spot on—I was about to head to Mexico City for Marriott’s Masters of the Craft, a culinary competition where I’d be eating and drinking my days away watching a cook-off between Marriott’s top talent. If there was ever a time to test a garment promising to reduce bloating and improve recovery, this was it.
About the Heat Healer Activated Lymphatic Onesie
Heat Healer’s Activated Lymphatic Onesie is effectively a compression suit that amplifies your body’s natural detox system. Using what the brand calls “Antigravity Technology,” this onesie combines strategic compression and raised fabric patterns to stimulate lymphatic flow, helping your system clear excess fluid and waste while boosting circulation and oxygenation. Think of it as a wearable self-care tool for optimizing your body’s drainage network.
“Moving lymph allows your cells to breathe ‘freely’ and is akin to doing a biological oil change,” explains Jeoff Drobot, NMD, a bioregulator medical expert in Scottsdale. He adds we filter about 5 liters of lymph daily—equivalent to our total blood volume. When this system isn’t flowing efficiently, it can leave us feeling bloated, fatigued, and sluggish. However, with proper stimulation, like that provided by lymphatic drainage techniques (or in this case, the Activated Lymphatic Onesie), people often report improved energy levels, digestion, and even better sleep.
“Lymphatic onesies can be helpful after workouts to support recovery, reduce muscle soreness, and minimize swelling,” says Carrie Riley, lymphatic massage specialist and founder of Cincinnati Massage for Mental Health. “They’re also a great option for long flights, as they can help counteract fluid retention and improve circulation during extended periods of sitting. The same is also true for someone with long hours at a desk job.”
My review
What I love
Feeling better just by wearing a jumpsuit sounded great, but could it really deliver on its claims? I was determined to find out.
I can confirm that the onesie—a short-sleeved jumpsuit with leggings—provided immediate relief, starting from the very first wear; my body felt light and floaty as if I’d somehow shed fatigue buried in my bones. During my time in Mexico City, where I sampled everything from tequila to Michelin-star tacos, the onesie was a lifesaver. Between the elevation and rich meals, my body was working overtime, but slipping this suit over my skin back at my hotel brought me a sense of recovery I didn’t expect.
Photo: Author
Its benefits were even more apparent after an especially enthusiastic evening at Handshake Speakeasy (currently ranked as the World’s Best Bar). Normally, cocktails leave me bloated and shaky the next day. But, waking up in the middle of the night with the sense of an oncoming hangover, I crawled into the onesie and collapsed back into bed, hoping for the best. By morning, I was shocked by how much better I felt—so much so that I even took a class at a local fitness studio. During my 10K training, it became an essential part of my recovery routine, easing post-run fatigue and helping me bounce back faster—I like to think that it helped me hit my personal record on race day.
I found the onesie was also a game-changer for long flights. While bathroom breaks were challenging (airplane gymnastics, anyone?), its ability to counter travel-related gastro-stress made them worth it. Over 30 days, I wore it on eight flights and experienced a level of comfort I’ve never had before. It helps that the onesie is fashionable and easy to pair with sweats or oversized button-downs. While Dr. Drobot says that the lymphatic onesies such as Heat Healer’s pale in comparison to manual lymphatic drainage from a highly-trained practitioner, I appreciated that I could take it on the go with me.
What I don’t love
Getting into the onesie requires dedication, especially that first time. I followed the recommendation to size down, and although it wasn’t as tight as shapewear, I still performed an interpretive dance just to shimmy it on. Once it was on, the effort felt worth it, but the process was still tedious.
As mentioned, bathroom breaks presented another challenge, only from a logistics standpoint. Wrestling with the onesie in an airplane bathroom felt like an Olympic event. But as soon as I stepped out of the stall and felt its effects, I forgot the inconvenience.
Final thoughts
After 30 days of testing—from excessive evenings in Mexico City to 10K training and long-haul flights—I’m convinced it’s worth a spot in your recovery routine. While it’s not a miracle solution, the lymphatic onesie supported me through bloating, recovery, and even hangovers.
Riley offers some perspective for anyone considering a lymphatic drainage onesie, “Think of the onesie as a complementary tool rather than a replacement for professional care.” That said, while lymphatic drainage has anecdotal support and some research backing, the science around wearable tools like this isn’t yet conclusive. As always, consult your doctor before trying new wellness products, especially if you have any underlying health conditions or concerns. In the meantime, while I don’t foresee myself wearing my onesie every day, I will definitely be pulling it out on days I need a little pick-me-up.
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