Got Back Pain? Here Are 4 Simple Yoga Asanas for Upper Back Pain

To tackle upper back pain, we have compiled a list of yoga poses you can do to reduce minor back pain before it worsens

Arushi Bidhuri
YogaWritten by: Arushi BidhuriPublished at: Feb 07, 2020Updated at: Feb 07, 2020
Got Back Pain? Here Are 4 Simple Yoga Asanas for Upper Back Pain

Most of us spend more than half of our day sitting on a chair at our desks, eating, watching tv or driving. Not all of us sit with our back straight, it is mostly hunched over. This puts a lot of strain on the upper back, shoulders and neck. It also weakens the chest over time. It is extremely important to control the problem of upper back pin now than be sorry later. 

Yoga is one such practice which can help you overcome the problem and help maintain back strength and flexibility. Prolonged back pain is the most common source of pain and disability among adults. To tackle upper back pain, we have compiled a list of yoga poses you can do to reduce minor back pain before it worsens. 

A heads up – you must visit a doctor or a therapist if your back pain is severe. 

Yoga Poses for Upper Back Pain 

1) Cat-Cow Pose 


It is a feel-good backbend stretch which mobilizes the spine and stretches the torso, shoulders and neck. 

How to: 

  • Start with a tabletop position, shoulders over wrists and hips over knees. 
  • Balance your weight on all fours. 
  • Inhale expanding the belly towards the floor and exhale as you tuck in your chest and arch your spine toward the ceiling. 
  • Focus on releasing all the tension. 
  • Continue to do so for a minute or more. 

Also Read: Yoga For Flexibility: 5 Poses That Non-Flexible People Should Perform

2) Seated Spinal Twist 


It is a great pose for getting rid of the stiffness. It also works on the internal organs which is beneficial for digestion. 

How to: 

  • Begin with a staff pose – sit with your back straight and legs in front. 
  • Bend your right knee and place your right foot on the ground outside of your left thigh, keeping your left leg straight in front. 
  • Turn your torso to the right and place your right hand on the ground behind your back. 
  • Wrap your left arm around your right leg.
  • Inhale deeply to lengthen the spine and exhale out while pressing your arm into your thigh. Keep taking deep breaths in between. 

3) Child’s Pose 


This pose helps release tension in your neck and back. Your spine is lengthened and stretched. Child’s pose also stretches your hips, thighs and ankles. It also aids stress and fatigue. 

How to: 

  • Sit on your heels with your knees together. 
  • Bend forward with moving your hands in front of you. 
  • Rest your forehead gently on the floor. 
  • Keep your arms extended in front of you, focusing on releasing tension in your back. 
  • Stay in this pose for up to 5 minutes. 

Also Read: Do These 5 Yoga Postures For A Slimmer Waistline

4) Downward-Facing Dog 


This pose is extremely rejuvenating and restful. It relieves back pain and sciatica, balances the body and improves strength. 

How to: 

  • Get on all fours. 
  • Align your knees below your hips and your hands slightly forward of your shoulders. 
  • Exhale and lift your knees away from the floor. Keep the knees slightly bend and the heels lifted away from the floor. 
  • Lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins. 
  • With an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but don’t look them. 
  • Keep your head in line with your upper arms or with your chin tucked in slightly. 
  • Hold the pose for about 1 minute and slowly release your body to the initial position. 

TIP – Don’t do these poses too quickly because if not done properly, some yoga asanas cause more harm than good.

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