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yoga for upper back pain
Top 5 Poses Of Yoga For Upper Back Pain

Back health issues have been emerging too often these days. The reasons could be many that include stiffness, pain, or discomfort in the upper back. It leads to inflexible back muscles that could initiate sprain or sudden pain in your muscles. However, practicing yoga for upper back pain could be a go-to option for you.

The present working conditions require long sitting hours which make you sit in improper postures. In turn, your spine stays complex positions that put a lot of pressure on your upper back. Moreover, while sitting or walking with slouched shoulders, you have a rounded upper back that puts a lot of pressure on other important muscles and joints.

The below-mentioned yoga poses can help you strengthen the upper back, so that, you can have proper posture throughout the day. Have a quick reading to learn more.

Best Poses Of Yoga For Upper Back Pain

Downward Facing Dog

Downward Facing Dog

It is the most practiced pose of yoga for upper back pain across the world. The downward stance of the pose removes excessive pressure from your spine. Also, the upper back pain is cured because the weight is shifted on the arms and hands.

To begin with, stand tall on the yoga mat. Slowly bend forward to let your hands touch the ground. Move your feet a little back, so that, the weight shifts to your toes. Keep your hips high in the air by keeping your legs straight. Push your shoulder blades further to stretch your upper back muscles to the extreme.

Bridge Pose

Bridge Pose

The agility of your spine is necessary to have a strong and flexible upper back. Since your neck is used too while practicing the bridge pose, it improves your scapula muscles that ensure more compact and well-toned upper back muscles. Moreover, it enhances the strength of your quads and hamstring muscles.

To start the pose, lie on your back with your legs fully extended in front of you. Keep your hands loosely tucked by your side. Gently fold your legs and place the feet on the ground. With a gentle push, raise your hips off the ground, so that, your legs and upper back bear the weight of your body. Hold your body in a straight line to improve your strength and overall posture.

Read More – Things to Know For Doing Yoga Teacher Training in Rishikesh

Cat-Cow Pose

Cat-Cow Pose

It is a two-step pose, making you go through a process to complete the yoga pose. When you perform the cat-cow pose, you relax and contract your scapula that induces a stretching in your upper back and shoulder muscles. It is a very agile pose of yoga for upper back pain.

Get on your all-fours. Align your hips over your knees and your shoulder over your hands. Keep your face in front and keep your stomach and hips in a downward direction while relaxing the scapula. Hold the pose for a few minutes and raise your upper back and stomach as high as possible. It stretches and relaxes your upper back to the maximum degree.

Cobra Pose

Cobra Pose

When you practice the cobra pose, you work on your lower as well as upper back. Moreover, you work on your arms and shoulders mobility.

To start with, lie on your stomach with your hands and arms by your side. Slowly bring your hands to your side such that your hands are aligned with your underarms. With a gentle push, raise your upper body with the help of your arms while maintaining contact with your lower body with the ground.

Puppy Pose


It works on your shoulders, chest, and upper back pain. Moreover, it stretches your abdominal muscles, hips, and shoulder rotator cuffs.

Get on your all fours and align your hips over your knees. Slowly move your hands to the front such that your chest touches the ground without disrupting the alignment of your hips with the knees. Moreover, stretch your upper back as much as possible by moving your arms much further.

Wrap Up

Wrap Up

There are still much yoga poses for upper back pain that provides relaxation and soothing effects on your over health. Moreover, the spine is the most important element in your body which needs to be perfected.

A strong back is a necessity to sustain any activity in life. Thus, when you practice yoga for upper back pain regularly, you witness that your back issues are declining and you are achieving greater strength and flexibility in your spine.


Ques 1) How should I sit to relieve upper back pain?

Ans) You must sit straight if you experience any pain in your upper back. Further, make sure you do not sit with a rounded back. Also, do not look down for a longer time or while working on a computer. If possible, take small walks rather than sitting for long. 

Ques 2) How do you relieve a tight upper back?

Ans) The best way is to practice various yoga poses that focus on your upper back. You can also practice cat-cow stretch or child’s pose. These yoga poses can decompress your spine and relieve you of any back pain.

Ques 3) What is the most common cause of upper back pain?

Ans) One thing could be an injury. If that’s not the case, sitting for long with improper posture can result in upper back pain. Moreover, rounder shoulders can also put a lot of stress on your neck and upper back. 

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