yoga for upper backpain

Topmost Poses Of Yoga For Upper Back Pain

Nowadays upper back pain is a very common health issue for people of all genders and ages. Several factors are leading to acute and chronic back pain, including sudden sprain, a previous injury, Osteoarthritis, and much more. However, the most common factor leading to yoga for upper back pain is poor body posture that puts pressure on your back muscles. And this pain reduces your efficiency as well as your productivity. This is the reason why keeping your back muscles healthy has become quite important.

Factors Leading To Upper Back Pain

Poor Posture

Poor posture is one of the main reasons leading to upper back pain. Having a bad posture means not having the ideal body posture while sitting, standing, reading, working, and much more.

Spine Infection

Although this happens very rarely, spine infections lead to weak upper back muscles and even chronic spine diseases.

Compressed Nerves

Often back nerves get compressed close. This leads to numbness, unnecessary pain, uncontrollable urination, and much more. And all these factors lead to upper back pain.

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How Yoga Helps With Upper Back Pain

For thousands of years, people have been practicing yoga and it sure has been evolving. This ancient practice has become a proven solution for many health problems. It uses different forms of asanas and pranayamas by targeting specific parts of the body. By practicing yoga regularly, you can not just heal your health problems but even avoid them in the future from happening.

Outlined below are some of the best poses of yoga for upper back pain that will surely make you say good-bye to the discomfort.

5 Best Yoga Poses For Upper Back Pain

Locust Pose

Also known as Salabhasana, The Locust pose is an excellent pose to get rid of upper back pain. This pose is the base of all poses that come under beginners yoga for back pain. It stretches and strengthens your upper back, neck, shoulders, and spine.

Steps To Follow
  • Start by laying flat on the ground with your stomach facing the floor.
  • Gently lift your head, shoulders, and chest from the ground.
  • Use your upper back to support yourself and hold the pose.
  • Slowly join your hands behind your back while holding the pose.
  • Look straight ahead and hold this pose for 30 to 60 seconds.
  • Do not rush while returning to a relaxing position.

Downward Facing Dog Pose

Also known as Adho Mukha Svanasana, The Downward facing dog pose is known to build overall body strength, including upper back, lower back, hamstrings, quadriceps, and much more.

Steps To Follow
  • Start by standing absolutely erect with your feet a bit apart.
  • Get down in a squatting position with your arms on the ground.
  • Gently lift your hips towards the ceiling and face your head towards your abdomen.
  • Hold this pose for one minute maximum.
  • Come back to the original position while stretching your upper back and spine.

Bridge Pose

Also known as Setu Bandha Sarvangasana, The Bridge pose is great when comes down to stretching and strengthening the neck, upper back, and spine.

Steps To Follow
  • Start by laying down on the yoga mat while facing the ceiling.
  • Gently bring your feet towards the tailbone and lift your knees.
  • Then lift your abdomen region right after you lift your knees.
  • Keep your head and shoulder on the ground, making a bridge.
  • Hold this pose for maximum 30 to 60 seconds.

Read More – Top 5 Poses Of Yoga For Upper Back Pain

Cobra Pose

Known by its Sanskrit name Bhujangasana, The Cobra pose is best suitable to stretch your spine and shoulders. It is one of the easiest and friendly poses to practice.

Steps To Follow
  • Start by laying down on your stomach.
  • Tuck your toes in gently and support your body upwards on your hands.
  • Lift your upper body while facing right ahead.
  • Keep your arms and legs firm and straight against the ground.
  • Hold this particular pose for 60 seconds.

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Dolphin Plank Pose

Also known as Makara Adho Mukha Svanasana, The Dolphin plank pose is popularly known to strengthen your arms, shoulders, calves, and spine.

Steps To Follow
  • Start by laying down flat against your stomach.
  • Keep your forearms flat on the ground and lift your hips, knees, and upper body.
  • Make sure to make a straight line with your entire body.
  • Support your body with the help of your arms and feet.
  • Hold this pose for maximum 30 to 45 seconds.

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