The Best Yoga Positions For Upper Back Pain

Are you experiencing upper back pain lately? Are you searching for effective ways to ease the pain?

Studies reveal that back pain is the world’s single leading cause of disability. It keeps people from moving around and carrying heavy stuff. Moreover, it is the reason why people miss a combined 264 million workdays annually.

Thankfully, there are natural remedies that can help you regain your mobility. One of them is yoga for upper back pain.

Yoga is a collection of various practices and disciplines that aim to promote better control of the mind, body, and soul. Certain yoga poses can help people relieve their back pain. 

But with so many yoga poses, which ones are the most effective for your upper back pain?

Continue reading below for some of the best ones to try starting today.

1. The Easy Pose

To kick off our list of yoga for upper back pain, let’s start with the Easy Pose. Though the name says it is easy, the pose can be challenging at first. 

First, take on a Dandasana seating posture then cross your right shin in front of your left one. You want your knees stacked on your feet.

Next, keep the bowl of your pelvis upright. Clasp both your knees with your hands and pull the length of your spine forward and up. Use the power of your arms when pulling your spine.

Now, you want to draw your sacrum towards your navel. At the same time, draw your thoracic spine towards your sternum. Retain this position as you turn your palms until they face the ceiling.

You also want your hands to draw back until the side of your body aligns with the heads of your upper arms. Elongate your spine further as you lift and open your chest.

As for your head, center it directly over your pelvis. Also, you want your chin to level to the floor. Hold the position for at least 10 breaths before switching the cross of your legs.

2. The Thread the Needle Pose

If you wish to loosen your upper back muscles, this is the yoga pose for you. Assume a tabletop position for your hands and knees. You want your shoulders stacked over your wrists.

Lift your right arm off the mat. As you are doing this, inhale deeply as you twist your arm upwards. Next, you want to exhale while threading your right arm under your left one. 

Bring your temple as well as your right shoulder on the mat, as if you’re resting them.

Using your left fingers, walk your left hand to the top of the mat. The key is to feel your muscles stretching on your right shoulder blade.

Hold the position for a total of eight slow breaths before assuming a tabletop position. Repeat the process on the other side.

3. The Locust Pose

Another yoga exercise that will help ease your upper, as well as lower back pain is the Locust Pose. To do this, lie on your stomach while keeping your arms to your sides. You also want your palms facing the ceiling.

Keep your feet hip-width apart. You want your feet to maintain a parallel position. Next, place your forehead against the ground. Slowly lift your head along with your arms and chest up.

Continue lifting until your upper body the farthest you can. To increase the stretch, you can also lift your legs as you lift your upper body.

Stretch the back of your neck and hold the pose for about a minute. Thereafter, rest for about 30 seconds then repeat.

4. The Two-Knee Spinal Twist

Because of this pose’s twisting motion, it will help loosen tightness on your back, as well as your hips. Begin by lying on your back with your knees to your chest. You also want your arms to stretch out like a letter “T”.

While keeping both your legs together, lower them to your left side. This will create a twisting motion. Enhance the stretch further by turning your head to your right.

Also, you can press down your knees with your left hand. Make sure both your shoulders are against the floor and focus on your breathing.

Hold the position for about 30 seconds before repeating on the other side.

5. The Seated Forward Bend

This is one of those classic yoga poses that are good for the back and the hamstrings. It can also reduce your stress, thanks to its calming feeling.

Sit on the mat with both your legs in front. Extend your arms to your sides then slowly bring them over your head, as if you’re trying to reach the ceiling.

Take a deep breath as you stretch your spine. As you exhale, lengthen your spine while slowly moving forward to a bending position. Your goal is to keep your spine long as you move your body forward.

Hold the position for 1 to 3 minutes while keeping your feet flexed.

6. The Sphinx Pose

Like the Seated Forward Bend, this pose is also one of those stress busters. Moreover, it increases the flexibility of your chest, abs, and shoulders.

Begin by lying on your stomach while extending your legs behind. Anchor your pelvis to the floor as you engage your lower body muscles.

Tuck your elbows under your shoulders while keeping your hands and forearms against the floor. Rollback your shoulders as you slowly lift your head and upper body.

As you lift your upper body, make sure to lift through your spine. Feel your upper body muscles stretching as you maintain a straight gaze for up to 5 minutes.

Complementing Yoga for Upper Back Pain

The good thing about yoga is that it works with other health and wellness methods. Chiropractic care, for example, can work hand-in-hand with yoga.

There are many chiropractic adjustment benefits that you can enjoy while continuing with your yoga exercises. But at the end of the day, it is still wise to consult with your doctor before engaging in any exercise or treatment.

Increase Your Health and Wellness Knowledge

With the help of yoga for upper back pain, you can reduce your pain and discomfort faster. Though the results may vary from person-to-person, you can reap yoga’s benefits through patience and proper execution. As for your other health concerns, there are many other things to learn.

Increase your knowledge by reading out other articles. We discuss different topics on health and wellness that will benefit you and your family.

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