Stiff Back Stretch Routine: What Does the Evidence Say?

A stiff back often comes from reduced thoracic mobility or prolonged sitting. Although research on these exact movements is limited, several studies support the general principles behind these stretches.

1. Quadruped Spinal Flexion/Extension & Thoracic Mobility

A number of studies (e.g., Michaud et al., 2016 – mobility training review; Edmondston & Singer, 1997) indicate that improving thoracic movement can reduce upper-back tension and improve functional posture. While not specific to this quadruped variation, thoracic flexion/extension drills are widely recommended for reducing stiffness.

2. Seated Trunk Rotation Stretch

Work on trunk rotation is supported by evidence showing that thoracic rotation contributes significantly to healthy spinal mechanics. Research on spinal mobility (e.g., Brumagne et al., 2008) suggests that restoring segmental rotation can reduce compensatory lumbar loading and stiffness.

Key Point

These stretches are not a cure-all, but they are safe, mobility-oriented movements aligned with evidence-based principles:

• Improve thoracic movement

• Reduce passive stiffness

• Support healthier spinal posture

Performed gently and regularly, these stretches may help manage day-to-day stiffness, especially after sitting for long hours.