Yoga for Upper Back Pain

By  ,  Onlymyhealth editorial team
Dec 10, 2012

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Back Problems qualify to be amongst the modern day’s most common and annoying medical conditions. Millions around the world suffer from a range of back problems such as upper, middle, low back pains, back strain and sciatica symptoms. Upper back pain is rare as compared with other back related ailments and is often caused with the puncture of the large shoulder muscles. Various studies have found that yoga exercises can help deal with almost all the back problems.


[Read: Do yoga and get respite from upper back pain]


Before we discuss the different types of yoga postures to treat upper back pain, it is better to know the possible causes of this painful condition.

Causes of upper back pain

  • Poor body posture while walking, driving, working on desk, sleeping.
  • The use of one side of the body more than the other.
  • Damaged or cracked spinal discs while weight lifting without proper support, exercising in the wrong position.
  • Strain or tear in muscles.
  • Misplaced ribs connecting vertebrate due to muscle and ligament imbalance.
  • Overuse of muscles, lack of or over exercising, poor work or study habits.


Yoga exercises for upper back pain


[Read: How to relieve Back Pain with Acupressure]


  • Easy Pose: One of the classic meditative poses in yoga, easy pose or Sukhasana, is widely practiced in yoga, Buddhism and Hinduism. It is usually performed after the corpse pose. Easy pose is similar to the simple cross-legged position and helps in straightening the spinal cord. Apart from that, it also keeps your mind calm and normalises metabolism.
  • Single Leg Raises: This yoga posture is usually performed to prepare the body for other exercises. It benefits the back muscles, abdominal area and legs. One leg is raised in the air while the other stays on the floor.
  • Sun Salutation (Surya Namaskar): A sequence of Hatha Yoga Asanas, the origin of this pose lies in the worship of the Sun God. Experts recommend that you perform this asana on an empty stomach in the morning or evening. There are twelve different kinds of Surya Namaskar that should be performed during one session.
  • Shoulder Stretches: A great way of relieving stress from your shoulders is by doing the shoulder stretch exercise.
  • Wind Relieving Pose (Pavanamuktasana): This exercise is essentially done to remove impure air and help restore the digestive system. It creates space for fresh air to flow in and out of the body. To be in this pose, press your knees and legs against the chest or belly until the air is released.
  • Half Spinal Twist (Ardha Mastsyendrasana):This is a spine-strengthening exercise that improves liver and kidney function and also tones the spinal nerves and ligaments. It allows the spine to be twisted from the base of the spine to the top.

Apart from practicing these yoga exercises, adopt a healthy and active lifestyle to prevent or relieve painful back problems.



Read more articles on Alternative Therapies.



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