Yoga for Upper Back Pain: Five Poses to Relieve a Stiff, Sore Back
- Category: Pain Management
A Widespread American Problem
Over 31 million Americans suffer from low back pain at any given time, making it the second most common reason for doctor visits. Luckily, there are simple things patients can do to prevent this pain and to keep their bodies healthy, including practicing yoga.
The health benefits of yoga are vast. While most people participate in yoga for fitness, stress relief, and overall wellness, researchers are discovering other advantages. There is improvement in cardio health, fatigue, obesity, and even asthma. The benefit that our affiliated providers at National Spine & Pain Centers are most pleased to see is yoga providing relief for patients with upper back pain.
Why Stretching Helps
Most of us can benefit from stretching the sensitive soft tissues — the muscles, ligaments, and tendons — in the back, legs, buttocks, and around the spine. Limitations in motion can make our pain worse. Our bodies respond to gentle stretching, and staying limber can help with our long-term quality of life and our general health for the whole body.
If you have ongoing pain, it might take many weeks or months of regular stretching or other back exercises to loosen the spine and soft tissues. You will find that this can increase your range of motion as well as prove helpful in the long term. Before starting any exercise routine, it is always advisable to speak with a pain management physician.
Yoga for Upper Back Pain
Does hunching over a computer or battling poor posture leave you with a tight, achy upper back? You're not alone. Upper back pain is a common complaint, but it doesn't have to control your life. Yoga offers a gentle and effective way to loosen tight muscles, improve flexibility, and ease upper back pain.
Yoga for upper back pain not only alleviates mild pain or discomfort but when used on a regular basis, is a great preventative therapy. Let’s look at ways you can stretch your back to relieve strain on those affected muscles.
First, understand that the benefits of yoga are not just the controlled movements but also breathing through the movements on the inhale or exhale as directed. The movement, combined with the oxygen transfer, provides the biggest benefit.
This short sequence of five poses targets key areas of the upper back and shoulders, promoting relaxation and improved range of motion. Remember to listen to your body and modify the poses as needed.
Consider the following yoga poses for upper back pain relief:
- Cat-Cow (Marjaryasana-Bitilasana): This movement makes you look like a cat when they round their back. You are on all fours, balancing your weight, and stretching the upper back by curving it. This dynamic warm-up duo stretches and strengthens the spine. Begin on your hands and knees with a flat back and neutral spine. Inhale, arch your back and look up (cow pose). Exhale, round your back and tuck your chin (cat pose). Flow between these movements with your breath for several cycles.
- Extended Triangle Pose (Utthita Trikonasana): This is a classic standing pose, accentuating good posture. It is very good for neck pain as you extend your arms and achieve a relieving stretch. Stand with your feet hip-width apart and step your right foot back a large step. Turn your front foot forward and your back foot slightly inward. Reach your right arm down your leg or a block, and extend your left arm straight up towards the ceiling. Look up towards your left hand and feel the stretch along your right side. Hold for a few breaths and repeat on the other side.
- Cobra Pose (Bhujangasana): Lying down on your stomach, use your arms to slowly raise your upper body. This provides great shoulder relief and builds strength. Cobra pose gently opens the chest and strengthens the back muscles, and also has been known to alleviate back pain between shoulder blades. Lie on your stomach with your toes flexed and forehead resting on the mat. Place your hands under your shoulders with your elbows tucked in. Press into your palms to lift your upper body off the mat, keeping your hips on the ground. Gaze slightly upwards and hold for a comfortable breath.
- Half Lord of the Fishes Pose (Ardha Matsyendrasana): Performed while seated, this pose involves a twisting motion to energize the spine, shoulders, and neck. It almost looks like a pretzel pose. Sit on the floor with your legs extended. Bend your right knee and place your right foot flat on the floor outside your left hip. Cross your left leg over your right thigh, placing your left foot beside your right hip. Inhale, twist your torso to the right and place your right hand behind you. Extend your left arm up towards the ceiling. Look up and hold for a few breaths. Repeat on the other side.
- Child's Pose (Balasana): This restorative pose allows for deep relaxation and stretches the back and shoulders. Kneel on the floor with your toes together and sit back on your heels. Rest your forehead on the mat and extend your arms out in front of you or alongside your body. Breathe deeply and hold for as long as you like. The movement relieves stress and tension in the neck and back and is known to alleviate back pain between shoulder blades.
Additional Tips
- Breathe deeply and slowly throughout each pose.
- Don't force any pose. Go as far as feels comfortable.
- If you experience any pain, stop the pose and consult a healthcare professional.
Aim to practice this sequence a few times a week for optimal results. As your upper back loosens and strengthens, you may find you have better posture and less pain throughout the day. Remember, yoga is a journey, not a destination. Be patient with yourself and enjoy the process of unwinding and finding relief. Many people find relief for their upper back pain by consistently practicing these and other yoga poses. Give it a try today!
Remember, if your pain persists or intensifies, it’s always best to reach out to an affiliated pain management specialist at National Spine & Pain Centers to find the best treatment plan for you.
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