The Best Yoga for Upper Back Pain

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Did you know that back pain is one of the most common reasons for doctor’s visits? Approximately 80% of the population will experience it at some point in their lives, according to the ACA. Common causes include strained muscles, strained ligaments, muscle tension, and damaged disks. Fortunately, there are ways to treat it without medication. Take yoga, for example, it can help by strengthening the back muscles and improving posture. Interested? Want to do some yoga for upper back pain? If so, you’re on the right page. We’ll be going over a few exercises below. Keep reading to learn more about these back pain remedies! 1. Downward Facing Dog Start by getting on all fours. Align your wrists so that they’re parallel to the front of the mat. Your shoulders and toes should be tucked. Exhale and push your hips back and up, straightening your legs. Let your head hang freely as you lengthen your spine and tailbone; there should be a slight bend in your knees. Distribute the weight evenly between both sides of your body and hold the position for up to one minute. 2. Sphinx Pose Lie face-down on your front with your legs extended behind you. Press your forearms down into the mat and slowly lift up your head and upper torso. Your neck should be in line with your spine. Keep your gaze ahead of you as you draw your shoulders back and push your chest forward. Keep your glutes relaxed or slightly engaged. Make sure not to collapse into your lower back. Hold the pose for up to five minutes. 3. Bridge Pose Lie on your back with your knees bent. Press your feet and arms evenly into the floor and lift your pelvis up. Continue until your thighs are parallel to the ground and your knees are in line with your hips. If necessary, you can place your hands under your hips for support. Stay in the pose for up to one minute. Slowly release by rolling your spine down onto the floor, dropping your knees in together. 4. Child's Pose Kneel on the floor with your thighs apart. Bend forward and walk your hands up so that they’re in front of you. Take a deep breath and reach forward as far as you can. Bring your forehead and elbows down to the mat—you should feel a stretch through your spine and sides. Make sure that you aren’t tensing your shoulders. Remember, the position shouldn't cause pain. Hold for up to five minutes. Doing Yoga for Upper Back Pain And there you have it—a short guide on how to do yoga for upper back pain. As you can see, there are several yoga poses for back pain that you can try. Looking for more content like this? If so, be sure to check out the rest of our health and fitness section!

Did you know that back pain is one of the most common reasons for doctor’s visits? Approximately 80% of the population will experience it at some point in their lives, according to the ACA.

Common causes include strained muscles, strained ligaments, muscle tension, and damaged disks.

Fortunately, there are ways to treat it without medication. Take yoga, for example, it can help by strengthening the back muscles and improving posture.

Interested? Want to do some yoga for upper back pain? If so, you’re on the right page. We’ll be going over a few exercises below.

Keep reading to learn more about these back pain remedies!

1. Downward Facing Dog 

Start by getting on all fours. Align your wrists so that they’re parallel to the front of the mat. Your shoulders and toes should be tucked.

Exhale and push your hips back and up, straightening your legs. Let your head hang freely as you lengthen your spine and tailbone; there should be a slight bend in your knees.

Distribute the weight evenly between both sides of your body and hold the position for up to one minute.

2. Sphinx Pose

Lie face-down on your front with your legs extended behind you. Press your forearms down into the mat and slowly lift up your head and upper torso. Your neck should be in line with your spine.

Keep your gaze ahead of you as you draw your shoulders back and push your chest forward. Keep your glutes relaxed or slightly engaged. Make sure not to collapse into your lower back.

Hold the pose for up to five minutes.

3. Bridge Pose 

Lie on your back with your knees bent. Press your feet and arms evenly into the floor and lift your pelvis up.

Continue until your thighs are parallel to the ground and your knees are in line with your hips. If necessary, you can place your hands under your hips for support.

Stay in the pose for up to one minute. Slowly release by rolling your spine down onto the floor, dropping your knees in together.

4. Child’s Pose 

Kneel on the floor with your thighs apart. Bend forward and walk your hands up so that they’re in front of you.

Take a deep breath and reach forward as far as you can. Bring your forehead and elbows down to the mat—you should feel a stretch through your spine and sides.

Make sure that you aren’t tensing your shoulders. Remember, the position shouldn’t cause pain. Hold for up to five minutes.

Doing Yoga for Upper Back Pain

And there you have it—a short guide on how to do yoga for upper back pain. As you can see, there are several yoga poses for back pain that you can try.

Looking for more content like this? If so, be sure to check out the rest of our health and fitness section!

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