yoga poses for upper back pain

Yoga For Back Pain- Easy Yoga Poses For Upper Back Pain

Sitting on your desk for long hours and feeling a slight discomfort between your shoulder blades? There is a high chance that you are suffering from upper back pain. This back pain can be mild or severe. Moreover, it can continue or you might feel it while doing certain activities like lifting heavy weight or having a bad posture while sitting. This is why there is an increasing demand for classes on yoga for upper back pain.

Upper back pain is less common than lower back pain. It is due to the connection between the bones in your upper and middle back being attached to your ribcage. Add to that, these bones are not as mobile as those in your lower back and neck. You might wonder if there are any other causes that give rise to this problem. Yoga experts have come up with complete information on what causes you to suffer from upper back pain.

Reasons For Upper Back Pain

Given below are the reasons why you might suffer from upper back pain.

1. Poor Body Posture

poor body posture

In childhood, we were often advised to sit straight. However, with time and too much dependency on digital technology, that was replaced with a bent neck and back. Unfortunately, sitting for longer at one place especially with a poor body posture weakens the muscles in your upper back and neck area.

In the long run, you develop a bent-over back and neck, which causes a lot of discomfort for your upper back. Remember, your body is not designed for that much hunch over or be stationary for extended periods of time. This is where practicing yoga poses for upper back pain can help you keep the back healthy.

2. Pregnancy


Although becoming a mother is an exciting time in a woman’s life, the positioning and growth of your baby can put additional pressure on the upper back. You should enroll in a certified yoga school to learn yoga for upper back pain.

3. Accident


Whether you were involved in a major accident or had a sudden fall, there is a high chance your back has absorbed more shock than it can handle. Moreover, a copious amount of shock can also lead you to suffer from chronic pain. The yoga poses for upper back pain can help you keep chronic pain away.

However, similar to other health problems, even upper back pain has its own set of symptoms.Yoga experts have come up with 5 symptoms that accompany upper back pain.

Also Read:- Yoga For Joint Pain

Symptoms Of Upper Back Pain

You might feel upper back pain in one or more of the following ways;

1. Sharp Pain

This is a knife-like and burning pain. It is located in one spot instead of spreading across a particular region. You should inculcate some yoga for upper back pain to get rid of this issue.

2. Stiffness

If a sharp pain or soreness has become your normal routine, it can reduce the mobility of upper back muscle, ligaments, and joints. In the long run, this can lead to problems with arm movement, like rotation and lifting.

3. Radiating Pain

The upper back pain can travel along a nerve from the thoracic spine and reach your arm, chest, stomach, and even further down the body. This pain can range from dull to sharp or electric shock. However, you can deal with this issue by practicing yoga for upper back pain. Doing yoga poses for upper back pain can take undue pressure off your back.

4. General Discomfort

An achy or throbbing pain you feel in your upper back can further lead to your neck, shoulder, and lower back.

However, this does not mean there is no solution. As is with most back pain, preventing upper back requires you to follow certain precautions like;

  • Maintain good body posture
  • Keep a healthy body weight
  • Avoid Smoking
  • Exercise and eat a healthy diet
  • Use proper weight lifting techniques

That is not all! Yoga experts have come up with some effective yoga asanas to help you get rid of this issue.

Top Yoga For Upper Back Pain Asanas

With that said, there is some effective yoga for upper back pain asanas that can help you keep upper back pain at bay.

1. Locust Pose

locust pose

Also known as Shalabhasana, the Locust Pose is the best yoga asana to deal with upper back and neck pain. This works on your shoulders, backbone, upper back, and neck area.

2. Downward Dog Pose

downward dog pose

The Downward Dog Pose, also known as Adho Mukha Svanasana is an excellent yoga for upper back pain pose that develops your upper body strength including the upper back muscles. This also works on your triceps, quadriceps, and hamstrings. It is amongst the best yoga poses for upper back pain.

Also Read:- Yoga Teacher Training Syllabus

3. Dolphin Plank Pose

dolphin plank pose

Known as Makara Adho Svanasana, the Dolphin Plank Pose strengthens your spine, core area, and shoulders.


Upper back pain is a common health problem among individuals of all age groups. However, you can learn the best yoga for upper back pain asanas by enrolling in a certified yoga school.

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