Upper back pain is one of the most widely experienced problems in the modern world. Sedentary lifestyles, poor postures and lack of exercise contribute to this painful condition. Relying on Yoga for Upper back pain is considered to be one of the effective, natural ways to remove the problem from roots. Yoga helps in stretching the muscles and strengthening them. Certain asanas also give you instant relief from acute time, reducing your dependency on painkillers. Let us learn about the main causes of Upper back pain and the role of Yoga asanas in treating it.

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

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:

This is one of the simple yoga exercises for upper back pain:

  • 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.

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2. Cow Pose:

This is one of the most effective Yoga positions for Upper back pain relief.

  • 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.

2. Adho-Mukha Svanasana:

Follow the below steps to master the Upper back stretch yoga positions.

  • 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.

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3. Leg Rises:

Leg rises are another simple Yoga moves for upper back pain.

  • 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.

4. 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.

Additional Tips To Follow For Upper Back Pain Yoga Poses:

Follow these tips for a safe and comfortable Yoga experience:

  • Always ensure you maintain a gap of 2 hours between your food and Yoga.
  • Never perform directly on the ground. Use a Yoga mat.
  • Ensure the environment is silent for a peaceful Yoga session
  • Be careful not to overdo the stretches. Respect the limitations of your body.
  • Believe in “slowly, but surely” to overcome all your apprehensions and motivate yourself

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Those are some of the most effective Yoga asanas for Upper back pain. These exercises have been proven to work on many problems, along with back ache. They stimulate your muscles and active their functioning. Regular practice can increase the flexibility of your body and lower the chances of injuries or trauma. They also strengthen your spine and offer great balance. If you want to lead a pain-free life ahead, stick to the schedule and stay disciplined!


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.