10 Different Yoga Poses to Relieve Upper Back Pain

Upper back pain isn’t as common as neck and lower back pain, but it can be just as uncomfortable and debilitating if it does occur. It’s often caused by poor posture and long periods of sitting or standing in the same position. Left untreated, it can become chronic and interfere with daily activities. 

Thankfully, practicing yoga for just a few minutes a day can reduce upper back pain and improve mobility (6). This mind-body practice strengthens the muscles that support your spine and increases flexibility, while also providing stress relief and relaxation.

In this article, we’ll look at ten different yoga poses that are particularly effective for relieving upper back pain. 

Is Yoga Good for the Upper Back?

Research on the effects of yoga on upper back pain is encouraging, with studies showing that regularly practicing yoga can provide significant improvements in both physical and mental health (2).

In one small study,  participants with chronic back pain reported improved posture, reduced pain intensity, improved sleep quality and a decrease in their use of medication after engaging in yoga for three months. The effects of yoga were comparable to those of physical therapy exercises.

Another study showed that yoga could decrease pain intensity over a 12-week period, while also improving the participants’ quality of life. Participants in this study reported feeling less pain, more flexibility and better overall quality of life after participating in the program.

Further research is needed to determine the exact effects of yoga on upper back pain, but the evidence to date suggests that yoga can provide an effective and safe form of pain relief. 

The mechanisms behind yoga’s effectiveness are not fully understood at this time, but it is believed that the combination of slow, controlled movements with stretching and breathing exercises may help relax the muscles, improve the range of motion, reduce inflammation, and increase circulation.

Yoga can also help to reduce stress levels and promote relaxation and focus, which may help to reduce the perception of pain (3) . In addition, yoga can help people build the mental strength and resilience needed to cope with chronic pain.

Read More: 10 Effective Yoga Poses for Bloating 

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

This yoga pose for upper back is a popular way to warm up the spine, stretching the muscles in both directions for greater flexibility and mobility.

How to do it:

1. Begin by getting on all fours, with your hands and knees shoulder-width apart. This is the tabletop position. Your wrists should be directly below your shoulders and your knees below your hips.
2. On an inhale, arch your back like a cat, tuck your chin towards your chest and drop your belly button towards the floor. Your tailbone should be pointed up. This is the cow pose.
3. On an exhale, draw your belly button towards your spine, round your back and bring the crown of your head down towards the floor. This is the cat pose.
4. Continue alternating between the cow and cat poses for a few rounds of breath, feeling the stretch in your upper back.

2. Child’s Pose (Balasana)

This resting yoga pose can be used to stretch and relax the upper back, as well as the entire body. It is also a good pose for calming the mind.

How to do it: 

1. Begin by sitting on your heels in a comfortable position. Separate your knees slightly wider than hip-width apart and rest your hips back onto your heels.
2. Bring your torso forward and lay it down between your legs, stretching your arms out in front of you. Relax your forehead to the floor and stay in this position for up to two minutes.
3. To come out of the pose, slowly press your hands into the floor and lift your torso back up to a seated position.

3. Downward-Facing Dog (Adho Mukha Svanasana)

If done correctly, this pose can be great for stretching out the upper back. It is an excellent way to relieve back pain and tension. Many people also find this pose to be calming and relaxing.

How to do it: 

1. Begin on all fours, in the tabletop position. Your wrists should be directly below your shoulders and your knees below your hips.
2. On an inhale, tuck your toes, lift your hips up and back, and straighten your arms. Your knees should be slightly bent and your heels should be reaching towards the floor.
3. Stay in this pose for up to one minute, gently pressing into your hands and feet. To come out of the pose, bend your knees and return to the tabletop position.

4. Puppy Pose (Uttana Shishosana)

This pose is great for stretching out the chest and shoulders, as well as providing a gentle massage to the upper back.

How to do it: 

1. Begin on all fours, in the tabletop position. Make sure your hips are directly over your knees and your shoulders are directly over your wrists.
2. On an exhale, lower your chest towards the floor, keeping your arms and legs straight. Your arms should be reaching out in front of you, with your hands on the floor and your fingertips pointing away from you.
3. Bring your forehead to the floor and stay in this pose for up to one minute. To come out of the pose, press your hands into the floor and lift your chest back up.

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5.  Rabbit Pose (Sasangasana)

This pose is an excellent way to open up the chest and shoulders, as well as stretch out the upper back. It is also known to be helpful in relieving stress and anxiety.

How to do it: 

1. Begin by sitting on your heels in a comfortable position. Separate your knees slightly wider than hip-width apart and rest your hips back onto your heels.
2. Bring your forehead to the floor and, if possible, your chest to rest on your thighs (embryo pose). Reach your arms back and grab hold of your feet.
3. On an inhale, arch your back and lift your hips up towards the sky, pressing your feet into your hands. This is the rabbit pose.
4. Stay in this position for up to one minute, breathing deeply. To come out of the pose, release your hands from your feet and gently lower your hips back down.

6. Sphinx Pose (Salamba Bhujangasana)

This pose is great for stretching out the entire back, as well as strengthening and toning the spine.

How to do it: 

1. Begin by lying on your stomach with your legs extended behind you and the tops of your feet facing down. Place your forearms on the floor and press your palms together in a prayer position.
2. On an inhale, lift your chest off the floor, arching your back and looking up towards the sky.
3. Stay in this pose for up to two minutes, breathing deeply. To come out of the pose, lower your chest back down to the floor.

7. Thread the Needle (Supta Matsyendrasana)

This pose is great for stretching out the side body and upper back, as well as providing a nice massage to the spine.

How to do it: 

1. Begin in a tabletop position with your wrists directly below your shoulders and your knees directly below your hips.
2. On an inhale, bring your right arm up in the air and turn your palm to face the ceiling. On an exhale, reach your arm underneath you and thread it through the space between your left hand and left knee.
3. Stay in this pose for up to one minute, breathing deeply while gently pressing your arm towards the floor. To come out of the pose, bring your right arm back up to the ceiling and return to the tabletop position.

8. Cobra Pose (Bhujangasana)

This yoga pose is great for upper back but also stretching out the entire spine, as well as strengthening and toning the core muscles.

How to do it: 

1. Begin by lying on your stomach with your palms flat on the floor and your elbows bent.
2. On an inhale, lift your chest up off the floor by pressing into your palms and straightening your arms. Lift your head and look up towards the ceiling.
3. Stay in this pose for up to two minutes, breathing deeply and trying to lift your chest higher with each inhale. To come out of the pose, slowly lower your chest back down to the floor.

9. Bridge Pose (Setu Bandha Sarvangasana)

This pose is both a backbend and inversion, making it a great way to stretch out the entire back and relieve muscle tension. It is also known to be helpful by improving digestion and circulation.

How to do it: 

1. Begin by lying on your back with your knees bent, feet flat on the floor and arms at your sides.
2. On an inhale, press into your palms and lift your hips off the floor towards the ceiling. Keep your feet and arms firmly planted on the ground to support your body weight.
3. Stay in this pose for up to two minutes, breathing deeply and keeping your hips lifted. To come out of the pose, slowly lower your hips back down to the floor.

10. Supine Twist (Supta Matsyendrasana)

This pose is a great way to stretch out the side body as well as provide relief to the lower back.

How to do it: 

1. Begin by lying on your back with your arms extended out to either side and your legs straight.
2. Hug your right knee into your chest and then cross it over to the left side of your body, keeping your right shoulder on the ground.
3. Stay in this pose for up to one minute, breathing deeply and trying to keep your right shoulder pressed firmly into the ground. To come out of the pose, bring your right leg back to center and repeat on the other side.

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When to Consult a Doctor

Yoga can be your first port of call for managing and reducing upper back pain, however, it is important to note that it may not work for certain individuals. Consult your healthcare provider if:

• Your upper back pain persists for more than a week – you may need further treatment such as physical therapy or medications
• Your pain is severe, gets worse over time, or radiates to other parts of your body
• You have a history of back injuries or conditions such as scoliosis or arthritis.
• You develop tingling or numbness in your arms or legs
• You experience any additional symptoms such as fever, weight loss or fatigue.

Prevention Is Better Than Cure

Although yoga can be beneficial for reducing upper back pain, it is important to take measures to prevent the problem in the first place. Some tips for avoiding back pain include:

• Maintaining a healthy body weight – excess weight can place additional strain on the lower back (4).
• Using proper ergonomic techniques when sitting, standing and lifting – avoid hunched postures, slouching and poor lifting technique.
• Keeping active – regular exercise helps strengthen your core muscles, which support the spine (1).
• Taking regular breaks – prolonged sitting or standing can lead to pain and fatigue of the upper back muscles
• Getting enough rest – inadequate sleep disrupts your body’s natural healing process, leading to increased muscle tension and pain (5).

The Bottom Line

Yoga may be beneficial for those suffering from upper back pain. However, it is important to consult your healthcare provider if the pain persists or worsens. Additionally, taking preventive measures such as maintaining a healthy body weight and using proper ergonomic techniques can help reduce the risk of back pain.