Is Your Spine Thirsty?
It’s been a cracking week one of those where you can feel the seasons shifting. There’s still a bit of warmth in the air, but you know it won’t last long. I don’t know about you, but it really feels like we’re on the edge of winter now. The “should we or shouldn’t we” heating debate has officially begun in our house…
I’ve been back into HYROX training, which has been great fun. There’s something about training outdoors in this in-between weather which feels good.
In the clinic, it’s been a great week, although we’ve definitely noticed the cold bug is making its rounds. A few of the team have been hit with it, and plenty of clients too. So if you’re feeling a bit run down or sniffly, you’re not alone. Make sure you’re getting your echinacea, vitamin C, and all the usual immune-boosting goodness in. Stay ahead of it where you can!
At home, all is well and for once, we’ve got a very relaxed weekend ahead. No races, no parties, no ferrying small people to tournaments. Just home life (and probably a few board games that end in tears).
And now the big question… is it cold enough for the heating yet?
I say absolutely not. Charlotte thinks the fire should be on. So we’re currently negotiating the annual heating stand-off. Thermostat wars aside, it’s that cosy time of year when you can pretend you’re still making the most of autumn, while secretly rooting for slippers and roast dinners.
Whatever you’re up to this weekend, look after yourself, stay warm (with or without the fire on), and we’ll see you in the clinic soon!
Can Water Really Help Your Spine?
We all know we should drink more water. It helps with energy, focus, and digestion. But what if hydration could also play a role in keeping your spine healthy and reducing back pain?
At West Chiropractic, we often remind our patients that your spine isn’t just made of bone it’s made of living, dynamic tissues that thrive when hydrated. Recent research is beginning to show just how much water influences the health of your discs and bones even though the story is still unfolding. And I’m sorry to say that a glass of wine or a Margarita does not count as water, as much as I wish it did.
Why Water Matters for Your Spine
Between every bone in your spine lies a soft cushion called an intervertebral disc, a structure that absorbs shock and keeps you moving comfortably.
These discs are made mostly of water (about 70–90% in youth). As we age, or when we sit too long, discs can lose water becoming thinner, stiffer, and more prone to pain or nerve pressure (like sciatica). Think of them like a soft jam doughnut with a tough dough around the outside and a jelly like fluid in the middle, like the jam.
Staying hydrated helps maintain disc volume and elasticity, which in turn keeps your spine flexible and your nerves free from unnecessary compression.
1. Hydration Directly Changes Disc Mechanics
A 2025 study found that the longer disc tissues were hydrated, the more they swelled and regained flexibility. The researchers observed that just 10–20 minutes of hydration improved the disc’s shape and resistance, showing that water has a real mechanical impact on spinal tissue health. (MDPI Bioengineering, 2025). This is very interesting because discs do cause a lot of the back pain issues that we see.
A lot of our clients wish they could get their disc health back, imagine if it was as simple as drinking more water to stop them from dehydrating.
2. Rehydration After Surgery Improved Back Pain
A review in PubMed (2023) looked at patients who underwent dynamic spinal stabilisation surgery, a treatment designed to offload pressure from spinal discs. The findings were fascinating: discs in about 28% of cases showed visible rehydration on MRI scans, along with less pain and better mobility.
Although these patients weren’t just drinking more water, the research proved that when discs can rehydrate, people feel better. (PubMed, 2023).
This is what we try to do with spinal decompression therapy. If you have not tried it in the clinic then let us know and come and have a taster session. I think it is one of the most non surgical ways to decompress your back and get rid of back pain.
3. Disc Water Content Declines With Age
A cross-sectional study used imaging to compare disc water levels in adults of different ages. As expected, disc hydration decreased with age and degeneration, confirming that maintaining hydration (through lifestyle, posture, and fluid intake) may help slow spinal wear and tear. (Al-Rafidain Journal of Medical Sciences, 2023).
4. Physical Activity Keeps Discs Hydrated
This last study found people who moved more during the day had better water retention in their spinal discs, measured via MRI. This suggests that movement + hydration are the ultimate combo for spinal health (Journal of Orthopaedic Research, 2018).
We all know this, we should get up from our chairs and move around, but this highlights the importance of it. When you move you displace the water around the disc and then it is evenly spread which means the weight can then be distributed evenly. When you sit the flexion in the spine will force the fluid toward the back and puts pressure on the ‘dough’ at the back and can cause this to become weaker and then susceptible to prolapse or rupture, aka a slipped disc.
What This Means for You
- Drink consistently: Small, steady sips throughout the day keep your discs nourished, water that is; coffee, tea, wine, beer do NOT count, in fact they have the opposite effect.
- Move often: Even short breaks from sitting can help pump water in and out of your discs keeping them healthy.
- Watch your posture: Sitting hunched can compress discs and limit water circulation.
- Add Chiropractic care: Gentle spinal adjustments may help restore motion and encourage better nutrient and water exchange in the spine.
At West Chiropractic, we see this in real life patients who hydrate well, stay active, and receive regular adjustments often report better flexibility and less stiffness. We’ve even heard a few say, “My back feels like it can breathe again!”
While no clinical trial has yet proven that simply “drinking more water” cures sciatica or disc pain, emerging research shows that hydration directly impacts the structure and performance of your spinal tissues. It’s a low risk, high benefit habit that complements everything else you do to keep your back strong and pain-free.
So next time you sip water, think of it as fuel for your spine.
References
- Effect of Hydration Time on Annulus Fibrosus Mechanics. MDPI Bioengineering, 2025.
- Lumbar Disc Rehydration after Dynamic Stabilization: Systematic Review. PubMed, 2023.
- Water Content of Intervertebral Discs and Age-Related Degeneration. Al-Rafidain Journal of Medical Sciences, 2023.
- In Vivo Correlates Between Daily Physical Activity and Intervertebral Disc Health. Journal of Orthopaedic Research, 2018.
- Outcomes in Randomized Clinical Trials Testing Changes in Daily Water Intake. PubMed, 2023.
If you are wanting to chat more about the information above then why not book a call with me and we can go into more detail? Click here to book or if you want to get an assessment then Book a consultation with a Chiropractor here
If you do know someone who wants more advice, please send them our details. You can send them this assessment as well to diagnose their back pain. It is a great tool to understand where your back pain is coming from, it is free and takes 60 seconds. Click here for assessment
