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Yoga stretches for upper back pain involve a series of gentle poses that can benefit just about anyone. Our modern, sedentary lifestyle has evolved into more sitting and slouching then ever before. We find ourselves spending most of our time at a desk or hunched over our phone. Over time, our poor posture will lead to upper back pain. Grab a yoga mat and let’s get started in learning how yoga can help reduce upper back pain.
The upper back consists of the thoracic spine and the muscles that cover your shoulders, neck, and back. Poor posture, injury, or pain can cause you to tighten or overcompensate resulting in further pain and discomfort. Yoga can relieve that pain and tightness in the upper back while strengthening your core muscles which can lead to improved posture.
Take some time each day to take a deep breath and find balance with your yoga practice. Here are just a few benefits of yoga for upper back pain:
Here are a few beginner poses to ease you into a yoga practice that can reduce upper back pain.
The Cat-Cow pose lengthens and stretches the chest and back muscles through two distinct movements. This is a great pose to warm up as you move into more difficult movements.
Puppy pose stretches the trapezius muscles, shoulders, and opens the chest. You’ll gain the most benefit the more often you do this pose.
Moving into Child’s pose is a natural transition out of Puppy pose and will give you a moment to center yourself.
This beginner yoga pose is an upper body backbend that opens your chest and extends your shoulders back. There are two different ways to move into this pose, the beginner should start in a prone position on their mat. A more advanced yogi can transition from downward facing dog.
Hold the Cobra pose for 15 to 30 seconds and then gently lower your chest to the floor.
This pose stretches the hamstrings, glutes, shoulders, and hips. The name might be intimidating but the pose definitely isn’t!
Keep this pose for three breaths and repeat the same movement on the other side.
Once you feel confident in your yoga practice try out these intermediate yoga poses that require a bit more coordination and strength.
If you’re looking for a stable spine rotation pose then this is the one for you. In Thread the Needle pose you’ll stretch your shoulders, rhomboids, and trapezius muscles.
Hold this pose for five breaths before coming out and repeating the pose on the opposite side.
In this pose, you’ll strengthen and stretch your upper body, shoulders, and core. Grab a yoga block for a deeper stretch.
Stay in Bridge pose for 10 seconds. Lower your hips to the ground and hug your knees into your chest to release tension.
The Locust pose stretches the upper back and strengthens the lower back, arms, and legs.
If this intermediate yoga pose is too difficult, only lift one leg off of the ground at a time.
This forward fold pose helps to release upper back tension and pain. With consistent practice, you will find yourself able to fold farther and achieve a deeper stretch.
Remember to keep your knees bent throughout this pose. To release Ragdoll, slowly stand up and straighten your legs.
These advanced yoga poses for upper back pain require both strength and balance. Stand near a wall or chair for balance support if necessary.
This pose requires both excellent balance and strength. Take your time moving into Eagle pose and listen to your body with each movement.
Maintain this pose for several breaths. To help maintain your balance fix your gaze on a steady object in front of you.
This pose stretches while improving your balance. Use a stretch strap if you are unable to grab your foot.
To release the Extended Hand to Toe pose bring your leg back to center, bend your knee and drop your foot to the ground.
When you first start a yoga practice look for a yoga studio that teaches beginner classes. Introduce yourself to the instructor and tell them about any previous injuries or aches and pains you may have. A certified yoga instructor will be able to teach you how to correctly perform each pose and show you modifications as needed.
Always avoid yoga poses that cause pain, shortness of breath, or discomfort. Listen to your body as you progress through each pose. We recommend using a yoga block or strap to support your body to help prevent injury and maintain a safe yoga practice.
Yoga stretches can be a great treatment for upper back pain. With consistent practice every day you may find pain relief in your shoulders, upper back, neck, and surrounding muscles. However, talk to your doctor about your back pain before you start yoga. As yoga may not be the right answer for your upper back pain.SHOP UPPER BACK PAIN PRODUCTS
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