Top 5 Yoga Poses for Upper Back Pain Relief Upper back pain affects many people and usually stems from bad posture or spending too much time sitting at a desk. Physical stress from daily activities can also contribute to this problem. The discomfort often makes everyday tasks harder & reduces your overall wellbeing. Yoga provides practical solutions through specific stretches and poses that target the upper back region. These exercises help reduce pain while building strength and flexibility in the affected muscles. The following five yoga poses are particularly effective for addressing upper back discomfort.
1. Child’s Pose (Balasana)
How It Helps:
Child’s Pose is a calming, restorative posture that gently stretches and relaxes the back muscles. Folding forward while kneeling allows the spine, neck, and upper back to release tension. This pose promotes deep relaxation and helps ease stiffness and discomfort in the back.
Instructions:
– Kneel on the mat with your big toes touching and your knees comfortably apart.
– Lower your hips back toward your heels.
– Slowly fold your torso forward, resting your forehead on the floor.
– Extend your arms forward or relax them alongside your body.
– Breathe slowly and remain in the pose for 30 seconds to 1 minute.
2. Cat–Cow Stretch (Marjaryasana–Bitilasana)
How It Helps:
The Cat–Cow Stretch is a flowing spinal movement that enhances flexibility in the upper back. By alternating between spinal rounding and arching, it improves mobility, reduces stiffness, and increases blood flow to the back muscles.
Instructions:
– Begin on all fours with your wrists under your shoulders and knees under your hips.
– Inhale as you drop your belly, lift your chest, and arch your spine (Cow Pose).
– Exhale as you round your spine, tuck your chin, and draw your belly in (Cat Pose).
– Continue moving with your breath for 10–15 slow, controlled rounds.
3. Thread the Needle (Parsva Balasana)
How It Helps:
Thread the Needle deeply stretches the shoulders and upper back while improving movement in the thoracic spine. This pose helps release built-up tension and increases overall upper-body mobility.
Instructions:
– Start in a tabletop position with hands and knees grounded.
– Inhale, then exhale as you slide your right arm under your left arm.
– Lower your right shoulder and ear toward the floor.
– Keep your left palm pressing into the mat for balance.
– Hold for 30 seconds, then switch sides.
4. Reclining Spinal Twist (Supta Matsyendrasana)
How It Helps:
This gentle twisting pose releases tightness in the upper back and shoulders. Rotating the spine improves flexibility and helps relax muscles along the spinal column.
Instructions:
– Lie flat on your back with your arms stretched out to the sides.
– Draw your knees toward your chest.
– Drop both knees to the right side while keeping your shoulders grounded.
– Turn your head to the left to deepen the stretch.
– Hold for 30 seconds to 1 minute, then repeat on the opposite side.
5. Sphinx Pose (Salamba Bhujangasana)
How It Helps:
Sphinx Pose is a mild backbend that strengthens the spine and opens the chest. It helps relieve tension in the upper back and neck while supporting better posture through gentle spinal extension.
Instructions:
– Lie on your stomach with your legs extended straight back.
– Place your forearms on the floor with elbows under your shoulders.
– Press your forearms down to lift your chest.
– Keep your neck relaxed and spine long.
– Hold the pose for 30 seconds to 1 minute while breathing steadily.
