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Top 5 Yoga Asanas for Upper Back Pain

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Are you suffering from upper back pain? Today, there are lots of people experiencing back pain due to poor diet of their long time sitting schedule. If you want to get rid from the upper back pain then don’t worry, we are here to help you. Yoga plays an important role relieve from the upper back pain. Upper back pain is much occasional associated to lower back pain and is frequently associated to larger muscles somewhat than discs. Hence, today in this article we are telling you some yoga poses for upper back pain.

The large muscles that cause upper back pain can be the rhomboids, trapezius, infraspinatus or latissimus dorsi muscles.

Causes of upper back pain:

  • Poor posture
  • Facet Joint pain in the shoulder area, neck and upper back
  • Muscle damage
  • Whiplash
  • Muscle imbalance
  • Ruptured or damaged spinal discs

Our upper back may grow pain from stiffness and awkward movements. Though, there are some changes you can use over yoga for upper back pain to benefit to relieve pain from that portion of your body. The activities that you can use can benefit you to flatten your spine and keep your body still.

Best Yoga Poses for Upper Back Pain:

Yoga asanas are done in techniques that cause good extending and support the muscles. Some poses are as follows;

1. The Half Spinal Twist:

Half Spinal Twist

  • You have to first stoop and sit down on your feet and then sit on the right parts of the feet.
  • The left leg is elevated over the right while the spine is straight.
  • You must to then bounce your arms out to the sides and transfer the right arm outside of your left knee as you exhale.
  • You must replace your body as close to the left as you can.

See More: Power Yoga Exercises For Weight Loss

2. Cow Pose:

Cow Pose

  • In cow pose, or bitilasana, you start in the similar place as you did for the cat pose, but you will opposite the angle of the stretch, so as to you lesser your abdomen while floating your hips and sternum rising.
  • For instance, your spine bounces down, lift your head and breathe in.
  • Alternate back and forth between this and cat pose to reach the most actual stretch.

3. Adho-Mukha Svanasana:

Adho Mukha Svanasana

  • Inhale and lower or eve drop your hips to the ground and create your body sag; your body only relaxes on your palms and toes.
  • This yoga pose is named Urdhva-mukha Svanasana or uphill dog pose. Halt in this position for a couple of seconds and then come back to the downward dog pose with breathe out.
  • Recap three or five times, and then come back to a standup position from the downward dog pose with breathe in.

See More: Yoga Asanas For Knee Pain

4. Leg Rises:

Leg raises

  • You will need to lie flat on your back and then bounce one leg upward and then as near to your head as likely
  • This can be done with irregular legs. The aim here is to save your upper back straightforward as it is being done.

5. Seated Sage Twist:

Seated sage twist

  • This twist refreshes the upper back as well as the whole spine.
  • Jump in the seated chair posture curved sideways with the back of the chair to your right; grasp the sides of the chair back with your hands.
  • As you breathe in, lengthen or boost your spine and head ascending. As you breathe out, curl your torso and head beyond to the right.
  • Repeat Stages 2 and 3, slowly winding to your ease level, and then stop in the twist for four to six breaths.
    Recap Steps 1 over 4 on the left side.

So, these are some yoga poses that helps to decrease the upper back pain. I hope you like this article and find it helpful as well as informative!

See More: Lara Dutta Yoga For Weight Loss

Images Source: Shutterstock, 1, 4, 5.