Yoga for Upper Back Pain: 5 Best Yoga Poses to Relieve Upper Back Pain




Upper back pain can be a chronic issue that can keep recurring despite numerous treatment techniques and medications. The best way to deal with it is to eliminate the root cause of the pain. Mentioned below are 5 powerful Yoga postures that can strengthen and restore the affected structures of your back.

yoga poses for upper back pain

1. Downward Dog Pose

downward dog pose for upper back pain

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How to Do:

  • Stand on your knees on a Yoga mat.
  • Come down and place your hands on the floor.
  • The knees should be in line with your hips.
  • Lift your knees and balance the weight on your hands and feet.
  • Lift your hips upward as you straighten the knees.
  • Keep your spine straight.
  • Also, keep the elbows straight and bring your head in line with your back.

Number of Repetitions: You can repeat this pose for 2 to 3 times during the day and hold the position for 30 seconds.

How it Helps: Downward Dog pose can correct your posture and reduce the stress endured by your spine muscles.

[ Read: Yoga Poses for Lower Back Pain ]




2. Parsva Balasana (Thread The Needle Pose)

parsva balasana for upper back pain

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How to Do:

  • Stand on all fours.
  • Lift your right arm and outstretch it sideways.
  • Keep the right elbow straight and swing your arm down towards your left arm.
  • Slide your right hand under the left elbow and pin the right arm on the floor.
  • Also, turn your head to face the outstretched right arm.
  • Repeat the same with your left arm.

Number of Repetitions: This yoga pose can be practiced 3 times a day. And every time you do it, hold the position for 60 seconds.

How it Helps: Parsva Balasana can improve the flexibility of your spinal structures.

[ Read: Yoga Poses for Back Pain Relief ]




3. Cat Pose

cat pose for upper back pain

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How to Do:

  • Stand on all fours.
  • Place your hands slightly apart.
  • Keep your feet relaxed.
  • Curve your lower spine inwards and tilt your head up.

Number of Repetitions: Cat pose can be performed 3 times in a day. Retain the pose for 60 seconds for best results.

How it Helps: The pose helps in soothing the muscles of your spinal column.

[ Read: Yoga Poses to Relieve Hip Pain ]




4. Eagle Pose (Garudasana)

eagle pose upper back pain

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How to Do:

  • Stand straight on a floor mat. Keep your feet close to each other.
  • Lower your hips into a partial squat. Lift your arms and hold them at 90-degree angle to your body.
  • Lift your left leg and twist it around the knee of your right leg.
  • Swing your right hand to your left side and your left hand towards the right.
  • Place your right elbow just above the left elbow. Try joining the palms in a praying pose.

Number of Repetitions: The eagle pose can be practiced twice in a day and you can hold the position for 30 seconds to 1 minute.

How it Helps: The pose strengthens the upper back and alleviates back pain.

[ Read: Yoga Poses to Relieve Knee Pain ]




5. Rabbit Pose (Sasangasana)

rabbit pose for upper back pain

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How to Do:

  • Sit in vajarasana.
  • Place your knees at hip-width.
  • Keep your feet close and place your hands on your thighs.
  • Lower your head until it touches the floor.
  • Hold your feet with your hands.
  • Lift your hips without moving your head.

Number of Repetitions: The pose has to be retained for 1 minute and it can be repeated 3 times in a day.

How it Helps: The pose helps in strengthening the muscles of your back and improves blood circulation.

All the 5 postures described above are well known for their healing powers. By practicing them on a regular basis, one can overcome and successfully recover from upper back pain and other common spine conditions.

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Written by: Pravallika Menon

Pravallika Menon is editor & Writer for "BeautyEpic.com". Full time beautician for a organic Hair n Makeup saloon. She has completed graduation in Andhra University. Social Activist & Yoga Trainer.

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