Eliminate back pain with this yoga teacher’s 2-step routine for reducing tension and improving mobility

If you've ever experienced back tension, you understand how frustrating and limiting it can be. The discomfort often makes you want to avoid movement, lie down for hours, and yet, as soon as you get into bed, the tension seems even worse. Back pain is more common than many realize, and it can be debilitating. To understand why we experience this and what can truly help, I spoke with Jillian Pransky, a certified yoga therapist, who shared insights and two simple yet effective exercises for easing back tension.

Why Do We Experience Back Tension?

While factors like aging or poor posture from sitting at a desk can contribute to back pain, stress plays a major role. Pransky explains that the psoas muscle, which is the only muscle that connects the spine to the legs, is deeply involved in how our body reacts to stress. This muscle helps stabilize our posture and supports movement. However, it is also responsible for activating our fight-or-flight response when we feel anxious or overwhelmed. This constant activation of the psoas can lead to chronic tension in the back.

The psoas muscles run from the inner thighs, behind the abdominal organs, and attach to the spine near the diaphragm. When the psoas is activated, it can pull on the spine, contributing to discomfort and stiffness. Prolonged sitting, wearing high heels, or walking on hard surfaces can also cause the psoas to tighten. As a result, back pain, hip discomfort, digestive issues, and even anxiety can arise from tightness in this muscle. Keeping the psoas relaxed is essential for minimizing back tension.

Two Effective Exercises for Easing Back Tension

Pransky recommends two restorative yoga poses specifically designed to release back tension by focusing on the psoas. These poses come from a slower style of yoga, which is ideal for calming both the body and mind. Here are the exercises:

1. Sphinx Pose & Crocodile Pose

Start by lying on your stomach in Sphinx Pose, with your forearms on the ground and your chest lifted. Allow your hips to be heavy, inhale deeply, and gently lift your upper body. Then, move into Crocodile Pose by bending one knee out to the side, similar to a resting tree pose. Rest your cheek on the ground, let your body fully relax, and breathe deeply, allowing the breath to ripple through your pelvis and spine. Repeat for 2-3 rounds of breath, then switch sides.

Why it works: These restorative poses target the psoas muscle without over-stretching it. The movements are slow and supported, helping the body transition from guarding to releasing tension. Sphinx Pose gently extends the front of the body, while Crocodile Pose encourages full relaxation. According to Pransky, this sequence allows the body to "fully surrender," which is key for relieving back tension.

2. Childs Pose

Start in a kneeling position with your big toes touching and knees apart. Extend your arms forward and lower your torso between your thighs, resting your forehead on the mat. Let your breath slow down and deepen as you hold the pose for 1-3 minutes, focusing on releasing any lingering tension in the body.

Why it works: Child's Pose helps release tension in the lower back, hips, and surrounding muscles. While it does not directly stretch the psoas, it encourages relaxation in those areas, indirectly aiding in the release of tension. This pose provides a sense of grounding and security, allowing your body to integrate the benefits of the previous movements. As Pransky puts it, this pose offers "a sense of calm and balance" after working on deeper muscle release.

By incorporating these two restorative yoga poses, you can effectively alleviate back tension, restore mobility, and promote a more relaxed state. Whether youre dealing with acute pain or chronic discomfort, these moves are designed to support your bodys natural healing process and help you feel more at ease.

Author: Sophia Brooks