Stiff back? A yoga expert shares five exercises to help ease tension and improve mobility

From spending too much time sitting down to awkward sleeping positions, there are many reasons why you may suffer from a stiff back.

Even if you can't always address the causes, you can still ease tension in your back and improve mobility with the right exercises.

Staying active is essential to long-term spinal mobility, while complementary holistic practices such as meditation and mindfulness can help reduce physical and mental tension.

Yoga is a great mindful movement practice that not only eases tension, but also enhances flexibility and mobility.

To help with back stiffness I asked yoga teacher Mary Goodsell to share her top five yoga poses—whether you’re a seasoned yogi or new to the practice.

Five yoga poses to release tension in your back

1. Arm drop

"This is really beneficial for tight upper backs or after a long day of desk work," says Goodsell.

• Raise your left arm so your biceps is next to your ear.
• Bend your left elbow so your left hand moves behind your head and take hold of your left elbow with your right hand.
• Gently pull your elbow behind your head until you feel a stretch in the trapezius muscles underneath your shoulder blades.
• Hold for 15–20 seconds, remembering to breathe intentionally.
• Repeat on the other side.
• Perform three or four times on each side.

2. Toe tap

"Toe taps are a gentle lower-back twist and stretch that are easy to do and are great for boosting lower-back mobility, and creating movement through your shoulders and neck," says Goodsell.

• Stand with your legs slightly wider than hip-width apart.
• Engage your core.
• Keeping a slight bend in your knees, fold at your hips and bring your left hand to your right toes, shins or knees, as your mobility allows.
• Return to standing then repeat on the other side.
• Touch each side 10-15 times.

3. Thread the needle

"This is a great pose for easing tension in your upper and middle back," says Goodsell.

• Start on your hands and knees, with your arms extended and hands under your shoulders, and your knees under your hips.
• Inhale and raise your right arm straight up, twisting your torso so you look at your right hand.
• Exhale and lower your right arm, threading your right arm between your left arm and leg, and bringing your right shoulder to the floor. Rest your head on the floor if you can.
• Hold for 15-20 seconds, remembering to breathe intentionally.
• Return to the start then repeat on the other side.
• Perform twice on each side.

4. Cat-cow

"I love this one as it eases tight muscles in the neck all the way to the base of the spine. It's a great move to add into your daily mobility routine," says Goodsell.

• Start on your hands and knees, with your arms extended and hands under your shoulders, and your knees under your hips.
• Pay attention to your breath.
• Exhale and round your spine, lowering your head to look at your toes
• Inhale and look up, lowering your stomach to create a U shape in your spine.
• Repeat as many times as you like, moving in time with your breath.

5. Half eagle / wide-leg stretch

"A variation of eagle pose, this wide-leg version requires less focus on your balance and allows you to instead focus on opening up the back and shoulder blades," says Goodsell. "This is a really impactful stretch so approach this with caution."

• Bring your arms in front of your chest with your elbows bent to 90°.
• Cross your right arm under your left arm, with your left elbow nestling in the crook of your right elbow.
• Lift your elbows away from your body and point your fingers up.
• If you have the mobility, press your palms together or grab hold of a thumb instead if you find that too difficult.
• Exhale, engage your core and fold from your hips to bend down towards the floor. You should feel a very strong stretch across the back of the shoulder blades.
• Hold this position for 20-30 seconds, taking large inhales and exhales, and adjusting if the stretch feels too strong at any point.