The Power of Minimal Movement for Spinal Health

This episode is brought to you by Momentous, Birch Living, and Maui Nui.

Poor posture doesn’t just lead to stress and pain—it can also make you look older. So, how do we counteract this in today’s modern, desk-bound world? Today’s guest shares simple, effective habits you can build into your daily routine to help you stay vibrant, mobile, and pain-free—even if you spend most of your day sitting.  

Today on The Dhru Purohit Show, Dhru sits down with Dr. Grant Elliott to discuss posture, back and neck pain, and the common misconceptions surrounding them. Dr. Elliott explains the importance of movement variability and staying active throughout the day, without falling into a fear-based mindset. He highlights what traditional practitioners often overlook when they rely solely on imaging, emphasizing the value of understanding a patient’s story and lifestyle to uncover the root causes of pain. Looking for simple exercises you can do at your desk? Dr. Elliott shares those, too. This episode is a must-listen for anyone looking to prevent or address back and neck pain.

Dr. Grant Elliott is the owner and founder of Rehab Fix, an online program designed to help people around the world overcome low back issues. He holds a Doctorate in Chiropractic and a Master’s in Sports Science and Rehabilitation from Logan University. Dr. Elliott is passionate about teaching people how to relieve pain through better movement and self-reliance—rather than dependency. Through his Online Low Back Program, he empowers individuals to take control of their recovery, believing that healing is most rewarding when people can do it themselves.

In this episode, Dhru and Dr. Elliott dive into:

• Exercises to reverse poor posture—and how often to do them (00:11)

• The impact of holding one posture for too long vs. staying mobile for optimal alignment (6:15)

• How a hunched-over posture can age us faster than we realize (8:20)

• Core principles and common myths about joint movement (13:45)

• The ideal movement routine for long-term health (16:05)

• Neck pain: causes and exercises that actually help (17:40)

• How to address and relieve lower back pain (27:20)

• Why standard imaging alone falls short—and the benefits of movement-based testing (30:36)

• Red flags to watch for when choosing a provider (41:30)

• Neck cracking, the truth about stretching, and picking the right pillow (45:32)

• How diet and mobility are more connected than you think (52:36)

• Why physical inactivity is the new smoking (1:01:36)

• Stretches and postural tips to improve hip and lower back mobility (1:05:43)

• Dr. Elliott’s personal journey and what led him to this work (1:11:33)

• What causes sciatica and how to handle muscle tension effectively (1:17:48)

• The link between tight hips, lower back tension, and stubborn hamstrings (1:23:44)

• Dr. Elliott’s best advice for managing and preventing back pain (1:31:51)

• Final takeaways and closing thoughts (1:37:13)

Also mentioned in this episode:

• Vivobarefoot shoes

For more on Dr. Elliott, follow him on Instagram, Facebook, YouTube, LinkedIn, and his Website.

This episode is brought to you by Momentous, Birch Living, and Maui Nui.  

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Get 20% off your Birch Living mattress during their Summer Sale—just head to birchliving.com/dhru today! 

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