How do you relieve your sore and tight back? Try out my top 3 recommended stretches and see for yourself! Our backs naturally are strong and provide support and stabilization for sitting and standing. The harsh truth is that we only notice our sore backs when experiencing soreness or tightness.

Lets Talk Posture

Your back is complex, with several muscles that we use every day. Whether the muscles support your posture when you sit, stand, or build muscle, they engage and are ready to help. There are large muscle groups and smaller ones that contribute to the extension (arch), flexion (curve), and stabilization of your spine. You will recruit certain muscle groups depending on your activity. These activities are things we do every day.

When you sit and stand, the back uses the larger lower back muscles, such as the erector spinae. The thick muscle layer runs vertically from the top of your spine to the bottom. The glutes, obliques, and abs also help us sit and stand. Below are my top 3 stretches to help the erector spinae muscles release.

Top 3 Stretches To Relieve Your Back:

Three excellent stretches for your sore and tight erector spinae muscles are child’s pose, seated forward stretch, and seated torso- twist.

How To Do a Child’s Pose

Child’s pose:

• You want to do it on a comfortable surface like a mat or carpet. This pose is face-down; you may want a towel for your face. Also, if you have sensitive knees, consider a cushion like a thin pillow or fold your mat to your desired thickness.
• Kneel on the floor and sit back on the heels of your feet. You want your hips to move close to your heels.
• Relax your head on the floor.
• Arms relax along the sides of your body.
• Hold the stretch for 30 seconds and repeat a couple of times. I love this stretch, and some days I can stay in it for several minutes.

How To Do a Seated Forward Fold

Seated forward fold:

• This stretch is done on a chair or bench. Check your knees to make sure they are not above your hips. They should be parallel or a little below your hips.
• Open your legs wide enough to fit your torso comfortably.
• Bend forward to touch the floor with your hands. If you cannot reach the floor, use a prop to assist you. Some ideas for props are pillows, yoga blocks, books, and ottomans.
• Stay in the stretch for 30 seconds and repeat one more time.
• The seated forward fold is a super stretch to do at work!

How To Do a Seated Torso Twist

Seated torso twist:

• Sit on the floor and extend your legs in front of you. Tips: If you cannot sit on the floor this way because you feel tight behind your legs (hamstrings) and your back is curved ( due to weak core muscles), you can try sitting on a large pillow. More appropriate props would be yoga bolsters, meditation pillows, and blocks.
• Next, bend one leg across the other, creating a triangle-like shape (make sure both glutes remain on the floor and the foot of the crossed leg remains on the floor).
• Hug your knee in close.
• Your torso twists towards the crossed leg. Support the stretch with your arms holding onto the leg into the twist.
• Again, hold the twist for 30 seconds and switch sides.

This is the beginning of more recommended stretches from Laura Regna Fitness. If you live in Rochester, NY, and would like to attend my Essential Stretch class, or you have stretching questions, please drop me an email or comment. My email is lauraregnafitness@gmail.com.