There are many reasons why you might suffer from back stiffness, from spending too much time sitting to awkward sleeping positions.
Even if you can’t always address the cause, you can relieve tension in your back and improve your mobility with the right exercises.
Staying active is essential to maintaining long-term spinal mobility, but complementary holistic practices such as meditation and mindfulness can reduce physical and mental tension. Helps alleviate it.
Yoga is a great mindful movement practice that not only relieves tension but also increases flexibility and mobility.
I asked a yoga teacher how to relieve back stiffness. mary gussell Whether you’re an experienced yogi or just starting out, share her top 5 yoga poses.
5 yoga poses to relieve back tension
1. Arm drop
“This is extremely beneficial for tight upper backs or after a long day at a desk,” says Goodsell.
- Raise your left arm so that your biceps are next to your ear.
- Bend your left elbow and move your left hand behind your head, grabbing your left elbow with your right hand.
- Gently pull your elbows behind your head until you feel a stretch in the trapezius muscle under your shoulder blades.
- Hold for 15 to 20 seconds, remembering to breathe intentionally.
- Repeat on the other side.
- Perform 3-4 times on each side.
2. Toe tap
“Toe taps are simple twists and stretches of the lower back that are great for increasing hip mobility and creating movement in the shoulders and neck,” says Goodsell.
- Stand with your feet slightly wider than hip-width apart.
- Train your core.
- Keeping your knees slightly bent, fold your hips and place your left hand on your right toes, shin, or knee, as far as you can comfortably move.
- Return to standing position and repeat on the other side.
- Touch each side 10-15 times.
3. Thread the needle
“This is a great pose to release tension in your upper and mid-back,” says Goodsell.
- Begin standing on your hands and knees with your arms extended, hands under your shoulders, and knees under your hips.
- Inhale and raise your right arm straight up, twisting your torso to look at your right hand.
- As you exhale, lower your right arm, passing it between your left arm and leg and bringing your right shoulder closer to the floor. Place your head on the floor if possible.
- Hold for 15 to 20 seconds, remembering to breathe intentionally.
- Return to the beginning and repeat on the other side.
- Do it twice on each side.
4. Cat Cow
“I love this because it loosens up tight muscles in your neck, all the way to the base of your spine. It’s a great move to add to your daily mobility routine,” says Goodsell.
- Begin standing on your hands and knees with your arms extended, hands under your shoulders, and knees under your hips.
- Pay attention to your breathing.
- As you exhale, round your spine and lower your head to look at your toes.
- Inhale and look up, lowering your stomach so your spine forms a U-shape.
- Repeat as many times as you like with your breathing.
5. Half Eagle/Wide Leg Stretch
Variations of ‘ eagle pose“With this wide-leg version, you don’t have to focus as much on balance and instead focus on opening your back and shoulder blades,” says Goodsell. “This is a very effective stretch, so approach it carefully.”
- Place your arms in front of your chest with your elbows bent at 90 degrees.
- Cross your right arm under your left arm and place your left elbow in the crook of your right elbow.
- Keep your elbows away from your body and your fingers pointing upwards.
- If you can move, press your palms together, or if that’s difficult, grab your thumbs instead.
- As you exhale, engage your core and bend from your hips to bend toward the floor. You should feel a very strong stretch in the back of your shoulder blades.
- Hold this position for 20 to 30 seconds, taking deep breaths and exhaling, adjusting if the stretch feels too strong.
