Yoga for Back Pain – The Remedy For Upper Back Pain

yoga for back pain

Yoga does a lot when it comes to providing your core and back muscles a good stretch. It gives strength to the muscle groups that might not get much exercise. Moreover, regular practice of yoga for back pain helps your upper back pain remain safe from injuries that might happen due to excess stress on your back.

Your upper back might experience stiffness and a lot of pain that can lead to a sudden sprain. Also, some of the leading causes of upper back pain include incorrect body posture, sitting for prolonged periods, or sleeping in a poor position. These cause a lot of stress on your back muscles and joints. Also, in the long run, it can also lead to joint dislocation or unbearable pain.

Let us understand a little in-depth about the reasons behind your upper back pain.

Also Read – Breathing Techniques to Overcome Stress

Upper Back Pain – The Cause

Given below are some reasons behind your upper back experiencing that debilitating pain and discomfort.

1. Overusing Specific Muscles

If you use your back muscles without any rest, then it can become a cause of worry for your upper back. Moreover, doing activities especially those involving your upper back can cause sprain, and pain in the back muscle.

2. Compressed Nerves

Dislocation of your spinal discs can lead to compression of the nerves in proximity. Therefore, it can give rise to health issues like numbness, uncontrolled urination, pain, and weakness in your legs. Moreover, all these lead to unbearable upper back pain that beginner yoga for back pain can help you deal with.

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

3. Osteoarthritis

As you age, the cartilage protecting and supporting your bones starts to deteriorate which causes Osteoarthritis. It is also a major reason behind the pain in your upper back.

4. Poor Body Posture

The most common reason for upper back pain is poor body posture. Thus, if you do not follow the ideal body pose when sitting, standing, or sleeping; it increases the risk of upper body pain.

However, with the problem also comes the solution. You can include yoga for back pain in your everyday life to handle upper back pain without any hassle.

With that said, let us check out how exactly yoga helps you deal with upper back pain.

Yoga for Back Pain – The Solution to Upper Back Pain

Yoga has been part of the Indian culture for centuries. Moreover, it is an ancient discipline that helps you unite your mind, body, and soul to enjoy good mental and physical health. Thus, different yoga asanas and pranayama techniques are an effective tool for handling many health problems.

Let us now check out the three beginner yoga for back pain poses you can practice for keeping upper back pain at bay.

1. Locust Pose

Also known as Salabhasana, the Locust Pose helps you relieve all tension and stress in the upper back and neck region. It works directly on your shoulders, neck, upper back, and the complete backbone.

How You Can Practice the Locust Pose

1) Lie down on your stomach with your head, shoulders, and chest lifted off the ground.

2) Using your upper back muscle, stay up and take both your hands backward. Also, join your hands behind your back.

3) Look in the forward direction and hold this position for at least 30 to 60 seconds.

4) Lastly, relax and get back to the resting position.

2. Bridge Pose

The Bridge Pose, also known as the Setu Bandha Sarvangasana provides a good workout to your spine and neck area.

How to Practice the Bridge Pose

1) Lie down on the yoga mat on your back, facing the ceiling.

2) Further bring both your feet towards your tailbone and lift both your knees.

3) Lift your abdomen area slowly after bringing both your feet near your hips.

4) Keep your head and shoulders on the ground. Also, do this while forming a bridge with your body.

5) Lastly, hold this pose for 30 to 60 seconds and relax.

Also Read – 5 Soothing Beginner Yoga For Back Pain Poses

3. Dolphin Plank Pose

Dolphin Plank Pose is also known as the Makara Adho Mukha Svanasana and it strengthens your spine, shoulders, and core muscles.

How to Practice the Dolphin Plank Pose

1) Lie down flat on your stomach on the yoga mat.

2) Lift your upper body, your hips, and knees on your elbows. Also, keep your forearms straight on the yoga mat.

3) Also, you should form a straight line with your body.

4) Lastly, keep your body lifted with support from your forearm and toes.

5) Hold the pose for 30 to 60 seconds and relax.

There it is! The reason behind your upper back pain and how yoga poses can help you avoid this health issue.


Upper back pain is a debilitating medical issue that can become a life-threatening condition if not treated on time. Thus, regular practice of yoga for back pain helps you get rid of this health issue by making healthy the various back muscles and joints.