Our back pays the price of being glued to our desks and leading a sedentary life. As a result, most of us suffer from lower back pain, shoulder stiffness or curved spine at an early age. In short, your back takes a beating for your bad posture and lack of exercise. Fortunately, a few key stretches and yoga postures can help decompress, align, and reinforce your spine. Here are 6 expert-approved moves to straighten and strengthen your spine—no equipment, no fluff

1. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Why it works: This gentle flow between two poses warms up the spine, improves flexibility, and encourages awareness of spinal alignment.

How to do it:

• Start in a tabletop position (hands under shoulders, knees under hips).

• Inhale, arch your back, lift your head and tailbone (Cow).

• Exhale, round your spine, tuck your chin and pelvis (Cat).

• Repeat for 8–10 breaths.

Bonus: Releases tension in the upper and lower back—ideal for desk warriors.

2. Cobra Pose (Bhujangasana)

Why it works: A strong backbend that strengthens the spine and opens the chest, helping counteract slouching.

How to do it:

• Lie on your stomach, palms under shoulders.

• Inhale, press into your hands, lift your chest while keeping hips grounded.

• Hold for 15–30 seconds, breathing steadily.

• Lower down and repeat 2–3 times.

Pro tip: Keep elbows slightly bent and shoulders away from your ears.

3. Downward Facing Dog (Adho Mukha Svanasana)

Why it works: A full-body stretch that decompresses the spine while building strength in the shoulders and lower back.

How to do it:

• From a plank, lift your hips up and back to form an inverted V.

• Press heels toward the floor and push your chest gently toward your thighs.

• Hold for 30–60 seconds.

Quick fix: If your hamstrings are tight, bend your knees slightly to keep your spine elongated.

4. Locust Pose (Salabhasana)

Why it works: Builds power in the lower back, glutes, and hamstrings—all critical for spinal support.

How to do it:

• Lie on your stomach, arms by your side, palms down.

• Inhale, lift your chest, arms, and legs off the ground.

• Keep the gaze down to avoid straining the neck.

• Hold for 20–30 seconds, repeat 2–3 times.

Added Benefit: 9/10 for posture correction and back muscle activation.

5. Bridge Pose (Setu Bandhasana)

Why it works: This backbend strengthens the lower back, glutes, and core while stretching the spine.

How to do it:

• Lie on your back, knees bent, feet hip-width apart.

• Inhale, press into your heels, lift your hips off the mat.

• Interlace your fingers under your back and squeeze your shoulder blades together.

• Hold for 30–45 seconds.

Added Benefit: Great for offsetting prolonged sitting.

6. Seated Spinal Twist (Ardha Matsyendrasana)

Why it works: Increases spinal mobility, tones the obliques, and enhances posture awareness.

How to do it:

• Sit with legs extended. Bend your right knee and cross it over the left leg.

• Place your right hand behind you, left elbow outside the right knee.

• Inhale to lengthen the spine, exhale to twist.

• Hold for 20–30 seconds; repeat on the other side.

Tip: Don’t force the twist—think of lifting and lengthening instead.