Having a sedentary job, lifting heavy weights and the natural aging process can all contribute to a stiff and achy back. Regular movement and stretching can alleviate aches and pains, but it’s not always easy to know where to start.
If your back is feeling particularly rigid right now, yoga instructor Francine Cipollone (or Yoga with Bird) has created a routine that works your spine through its six main movement patterns.
These movement patterns include flexion, extension, rotation, and lateral flexion. Flexion is when you bend your spine forward, and extension is when you bend it backward. Rotation involves twisting your back to either side, and lateral flexion is when you bend to the side.
Cipollone says all of these movement patterns are vital for spinal flexibility. So if you’ve got five minutes, it’s worth rolling out your mat and giving this session a go.
How to do Yoga with Bird’s five-minute back stretch
The moves in this routine are:
- Seated side stretch
- Seated twists
- Cat/cow
- Child’s pose
Watch the video above and listen to Cipollene’s helpful cues if you're unfamiliar with these moves. And if you want a longer routine, try doing these yoga stretches for beginners instead.
Tips for maintaining a healthy spine
Stretching your spine through these movement patterns will help you maintain its flexibility, but strength training plays a role in spinal health, too.
A systematic review published in the International Journal of Sports Physical Therapy concluded that core strengthening exercises could be a "favorable method" for treating pain in those suffering from non-specific lower back pain.
Drinking enough fluids could also help you maintain a healthy spine. A 2022 study found a relationship between lower back pain and dehydration (although more research is needed here).
In addition to the above, try standing up and moving regularly throughout the day. But before adopting a new exercise regime, check in with your physician.
Shop yoga mats
Cipollene's routine features several floor-based poses, which are more comfortable when performed on a mat. The below options are all taken from our guide to the best yoga mats, so they have been tried and tested.
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