Please Note: The information in this post is for educational purposes only and is not intended as medical advice. Please consult your doctor or healthcare provider before beginning any new exercise or movement practice, especially if you have any health concerns or medical conditions.
Writing requires a lot of sitting.
And while our stories might take us on wild adventures, our bodies are often stuck in the same hunched-over posture for hours.
If you’re like me, you might’ve noticed a tight lower back, stiff hips, or an achy spine that complains a little louder each day.
That’s where a simple yoga pose—Bridge Pose—can work wonders.
You don’t have to be a yogi.
You don’t have to be flexible.
You just need a floor, a mat or towel, and a few minutes.
What Is Bridge Pose?
Bridge Pose (Sanskrit: Setu Bandhasana) is a gentle backbend that stretches the front of your body while strengthening your back, glutes, and hamstrings.
It also opens the chest and hip flexors—two areas that get incredibly tight from sitting too long.
It’s restorative and energizing, and when practiced regularly, it can help realign your spine and reduce chronic back tension.
Here’s How to Do It
Lie on your back with your knees bent and your feet flat on the floor. Keep your feet hip-width apart and close enough that you can just graze your heels with your fingertips.
Arms at your sides, palms down.
Press through your feet and begin to lift your hips off the floor.
Engage your glutes and thighs as you lift your pelvis toward the ceiling.
Hold the pose for a few breaths.
If it feels okay, clasp your hands underneath your back and roll your shoulders underneath you to lift your chest even more.
Lower down slowly and gently.
Let your back settle before repeating.
Aim for 2–3 rounds, holding each for 30 seconds to a minute.
If your back is sore or tight, go easy.
Keep the lift low and focus on how it feels, not how it looks.
Here’s Why It Works for Writers
Bridge Pose strengthens your back and glutes, which are often weak from long hours of sitting.
It stretches your hip flexors, which shorten when we’re in a seated position too long.
It improves posture by opening the chest and shoulders, helping you sit taller and with less strain.
It relieves lower back pressure, especially if you’re feeling compressed from chair slouching.
Doing this pose just once or twice a day—especially after a writing session—can reset your spine and bring some much-needed circulation and space back into your body.
A Little Goes a Long Way
You don’t have to overhaul your entire routine.
Just pause between chapters or before you dive into edits, get down on the mat, and give Bridge Pose a try.
It’s one of those small practices that doesn’t just feel good—it keeps you writing longer, stronger, and with a body that supports the work you love to do.
Your stories matter.
So does your spine.
Take care of both.
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