Relieve Hard-to-Reach Upper-Back Tension With Yoga

Wide-Legged Forward Bend C strengthens and stretches your spine while calming your mind — in short, it's a great way to relieve a mild backache. Be sure to keep your hands pressing together, engaging your arms for the entirety of the pose. This way, your shoulders won't have the opportunity to creep up toward your ears, and you'll find the biggest upper-body release possible.
  • Stand with your feet three to four feet apart, flaring your heels slightly wider than your toes.
  • Bring your arms behind your back, clasping your fingers, pressing the heels of your palms together in a fist, and actively engaging your shoulders.
  • Fold forward, hinging at your hips, drawing the crown of your head and your hands toward the floor as you keep your arms active. Relax your toes, and try to shift the weight of your hips forward so they're in line with your feet.
  • Stay here for five deep breaths. Then press into your feet, engage your quads, and inhale as you stand up.