5 Surprising Moves to Reduce Back Tension

A stiff back is a condition that can affect anyone. At any time. Whether or not they regularly suffer from pains or muscle twinges. A “wrong” sleeping position, excess exercise, or even a rogue spasm can cause the body to act up unexpectedly. When these pains take place, however, it’s important to know how to naturally reduce their effects. While medicines certainly take care of pain, they fail to work on the issue at hand.

The next time your back acts up, consider one of these surprisingly easy moves to help reduce tension in a natural and effective manner. 

5. Leg Swings

Stand up straight and swing one leg at a time to work and loosen the lower back muscles. This can be done back and forth or side-to-side. Hold onto a chair or counter for additional support. Swing each leg approximately 8-10 times, then switch as many times as desired to ensure equal muscle movement throughout the lower back.

This is an exercise that will become easier over time, especially as your muscles develop and you become more flexible. 

4. Tuck and Stretch

For this move, lay on the ground and tuck your legs into your chest as closely as possible. (This too will become easier as you get more flexible.) Here you can experiment with what feels best. Roll side to side, or up and down to increase blood flow in the upper and middle back. 

This is also a good way to essentially give yourself a massage, reducing tension in strained nerves. Hold until you feel your back begin to relax and distress (generally about 45 seconds).

3. Child’s Pose

So this one might not be so surprising, but child’s pose is a great way to remove weight from the back. Lean and hold as necessary, especially when cooling down or if the back needs a break in the middle of a workout session.

2. Hula Hooping

You don’t even need the hoop! By twisting the hips in this familiar motion, you can work the hip flexors as well as the lower back. (Bonus: it’s a great workout for the abs.)

Whether or not you choose to invest in the actual equipment, remember this move for some easy back relief. 

1. Toe Touches

Seriously. Bending at the waist and reaching for your toes can bring incredible relief to the back. All of it. This is one more move that will allow you to get more flexible as you go. Allow yourself to hang for maximum relief, then push further to the ground to obtain a deep stretch.