Here for you a really beneficial yoga exercise to remove the tensions and the stiffness localized on the back. Moreover, the plow pose helps also the digestion, the detox processes in the body and supports the thyroid.
You are lying on the back, the legs are straight in front of you and the arms are at your sides.
Lift your legs towards the ceiling and support the low back with the hands. Go in the candle pose.
Breathe, bend the knees and bring them towards the forehead. Stay in this pose for some breaths.
Now, try to bring the feet beyond the head, on the floor. The legs should be stretched. If you feel pain, bend slightly the knees.
Join the hands together behind the back and stretch the arms, stay in the pose for some breaths.