Why is yoga good when you suffer from upper back pain? Of all the types of back pain. Lower back pain is the most talked about. The lower back is the most mobile area of the spine. So it absorbs most of the shock and activity of the body.

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It’s also the most common type of back pain. Even though we are constantly hunching over our phones and laptops. We are still increasing the amount of pain between our shoulder blades.

Yoga can effectively stretch and strengthen the muscles of the upper back. While relieving strain and pain. This article provides a list of ten different yoga poses that can help ease upper back pain.

Video – Yoga For Upper Backpain

11 Yoga Poses for Upper Back Pain

Before starting any kind of treatment for either acute or chronic pain, always speak to your doctor. Certified yoga teachers can provide modified poses for specific pain conditions. They let you know when it might be best to avoid or go gently in a posture.

1. Puppy pose

The Puppy Pose, or Uttana Shishosana, is a yoga posture that combines the benefits of a backbend and a gentle forward fold. It stretches the spine, shoulders, and chest, relieving tension and promoting flexibility.

To practice, kneel on all fours and extend your arms forward. While lowering your chest toward the mat. This calming pose encourages deep breathing and relaxation, making it perfect for stress relief.

2. Thread the needle

Thread the Needle, or Parsva Balasana. It is a gentle yoga pose that releases tension in the shoulders, upper back, and neck.

It involves threading one arm underneath the body. While twisting gently, creating a soothing spinal stretch. This pose improves flexibility. Also enhances circulation in the upper body. It’s a calming posture that encourages mindfulness and relaxation.

3. Cat/Cow

Cat/Cow, or Marjaryasana-Bitilasana, is a dynamic yoga sequence that warms up the spine and promotes flexibility. It involves alternating between arching the back (Cow) and rounding it (Cat) in coordination with your breath.

This gentle flow stretches the neck, back, and torso while improving posture. It’s a perfect way to release tension and connect mind and body.

4. Sphinx

Sphinx Pose, or Salamba Bhujangasana, is a gentle backbend. That strengthens the spine and opens the chest. Lying on your belly, you prop yourself up on your forearms while keeping your shoulders relaxed.

This pose stretches the abdomen and promotes a sense of calm and grounding. It’s ideal for improving posture and relieving lower back tension.

5. Locust pose

Locust Pose, or Salabhasana, is a strengthening yoga posture that energizes the back and core. Lying on your belly, you lift your chest, arms, and legs off the mat.

While keeping your gaze forward. This pose builds spinal flexibility and tones the glutes and hamstrings. It’s excellent for improving posture and boosting vitality.

6. Two-Knee Spinal Twist Pose

Two-Knee Spinal Twist Pose, or Supta Matsyendrasana, is a restorative pose that gently stretches the spine and hips. Lying on your back, you drop both knees to one side.

While keeping your shoulders grounded. This pose releases tension in the lower back and promotes spinal flexibility. It’s a soothing posture that encourages deep relaxation and balance.

7. Seated Forward Bend

Seated Forward Bend, or Paschimottanasana, is a calming yoga pose. That deeply stretches the hamstrings, spine, and lower back.

Sitting with legs extended, you fold forward, reaching toward your feet. While keeping your spine long. This pose soothes the nervous system and improves flexibility. It’s perfect for enhancing relaxation and cultivating inner focus.

8. Bridge Pose

Bridge Pose, or Setu Bandhasana, is a rejuvenating yoga posture that strengthens the back, glutes, and legs. Lying on your back, you lift your hips toward the sky. While keeping your shoulders and feet grounded.

This pose opens the chest and stretches the spine, promoting energy and balance. It’s excellent for relieving stress and revitalizing the body.

9. Half Lord of the Fishes

Half Lord of the Fishes, or Ardha Matsyendrasana, is a seated twist that enhances spinal flexibility and detoxification. Sitting with one leg bent over the other. You twist your torso while grounding through your sit bones.

This pose stretches the shoulders, neck, and hips, improving digestion and posture. It’s a grounding posture that encourages balance and focus.

10. Happy Baby

Happy Baby Pose, or Ananda Balasana, is a relaxing yoga posture that gently stretches the hips, inner thighs, and lower back. Lying on your back, you grab the soles of your feet and draw your knees toward your armpits.

This pose releases tension, improves flexibility. Also and soothes the nervous system. It’s perfect for cultivating joy and deep relaxation.

11. Cobra Pose

Cobra Pose, or Bhujangasana, is a rejuvenating backbend. That strengthens the spine and opens the chest. Lying on your belly, you press your palms into the mat.

Lift your upper body while keeping your elbows slightly bent. This pose stretches the shoulders, abdomen, and lungs, boosting energy and posture. It’s ideal for promoting vitality and relieving fatigue.

The takeaway

If you’re struggling with back pain and are willing to try something new to find relief. You may want to give yoga a try. If you are interested in trying yoga, speak to your doctor first.

To see if it is a good idea for you, and then find a certified teacher in your area, or try some poses at home.

Do your poses to the best of your ability, and check in with your body to see if it is in pain. You should see a doctor if your pain does not go away or gets worse.

If you add a few minutes of yoga to your daily routine. You will be taking care of your body and maybe even get rid of back pain. Do your best to be a great yogi.

FAQ

What yoga poses help relieve upper back pain quickly?

Child’s Pose and Cat-Cow are great for gentle stretching. Downward Dog helps elongate and relax tight back muscles. Thread-the-Needle is effective for releasing shoulder tension. Try holding each pose for 20–30 seconds.

Is yoga effective for chronic upper back pain relief?

Yes, yoga improves flexibility and strengthens supporting muscles. It also promotes better posture, reducing strain on the upper back. Consistency is key for long-term relief. Pair yoga with mindful breathing for added benefits.

How often should I practice yoga for upper back pain?

Practicing 3–5 times a week can yield noticeable results. Even 10–15 minutes daily can make a difference. Listen to your body and adjust intensity as needed. Rest on days when pain feels worse.

Can beginners use yoga to ease upper back tension safely?

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Absolutely, many poses are beginner-friendly and gentle. Start with seated or lying-down stretches like Child’s Pose. Focus on slow, mindful movements to avoid strain. A yoga class or tutorial can guide you safely.