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Home Health Here Are The Best Yoga Poses For A Healthy Upper Back

Here Are The Best Yoga Poses For A Healthy Upper Back

Upper back pain is often a result of too much discomfort at the backside of your chest and upper abdominal area. Your upper back area includes the shoulder blades and where the rib cage is connected to the thoracic spine. The upper back is also known as the middle back or thoracic spine.

Upper back pain can range from acute to lasting longer than three months. You might experience intense pain which occurs when taking part in activities like lifting heavy bags or working long hours on the office desk. Fortunately, you have yoga for upper back pain to get rid of this medical condition.

However, first, let us understand the issue of upper back pain in detail.

Upper Back Pain – In Brief

Your upper back is made up of numerous other muscles, tendons, and ligaments. Any of these becomes irritated and that causes a poor body posture, trauma, and bone cancer. The majority of muscle irritation and joint problems are leading reasons behind upper back pain.

Moreover, upper back pain that accompanies chest pain or difficulty with breathing is a clear indicator of heart attack. In such a situation, consult a medical professional right away without delay. You should enroll in a reputed yoga fitness center to learn how to get rid of upper back pain.

However, there are many other symptoms of back pain.

Symptoms Of Upper Back Pain

The symptoms of upper back pain varies depending on an underlying disease or health condition. Upper back pain can also occur as a result of inflammation and is followed by a fever.

The wide range of symptoms of upper back pain include;

  • Depression
  • Neck Pain
  • Fever
  • Sleep Disruption
  • Fatigue
  • Stress
  • Headache

Apart from these symptoms, you must be aware of the risk factors for upper back pain.

Read More – Things to Know For doing Yoga Teacher Training in Rishikesh

Risk Factors For Upper Back Pain

Although, you can experience back pain at any point in life some factors make you vulnerable to it. Given below are the risk factors that might cause you to develop upper back pain.

  • Congenital Deformities
  • Increasing Age
  • Smoking
  • Stress & Anxiety
  • Obesity
  • Poor Body Posture
  • Weak Core Muscles
  • Family History of Back or Spinal Problems
  • Inactive Lifestyle

However, this does not mean you should give up everything and live a passive lifestyle. Enrolling in a registered Yoga Alliance school will help you get rid of this issue.

3 Yoga Poses For Upper Back Pain

The thoracic spine is the middle section of the vertebral column and attached to the ribs. It is what makes this region less flexible and more prone to pain.

Given below are three upper back yoga poses to help you get rid of upper back pain.

Thread The Needle

  • This is the best yoga for upper back pain that relieves tension in your shoulders, trapezius, and rhomboids.
  • Start this yoga asana in the tabletop position. Place your wrists directly under your shoulders.
  • Inhale. Lift your right arm of the yoga mat and twist it towards the ceiling.
  • Exhale. Bring your right arm under the left arm. Keep your shoulders and temple in a resting position on the mat.
  • Walk your left fingers toward the top of the mat. You would feel a slight stretch on the inside of your right shoulder blade.
  • Hold this position for at least 8 breaths. Come back to the tabletop position.

Double V Pose

  • The Double V Pose relieves tension in your neck, shoulders, and rhomboids.
  • Keep a yoga block on the top of a yoga mat. Lie down on your belly.
  • Prop yourself up onto your forearms. Engage your abs.
  • Turn your right forearm across the mat to keep your fingers pointing to the left side of the mat.
  • Turn your left forearm in front of your right forearm. Point your left hand fingers towards the right side of the mat.
  • Slightly shift your chest so it is directly above your forearm.
  • Bring your fingers to the edge of the yoga mat. Keep your arms crossed directly under your chest.
  • Rest your forehead on the yoga block and close your eyes.
  • Hold this position for at least 8 breaths. Change sides.

You should practice this yoga asana by enrolling in a registered Yoga Alliance school and under the tutelage of skilled yoga teachers.

Eagle Arms Pose

Eagle Arms Pose relieves tension in the space between the rhomboids, traps, and rear delts.

Steps To Practice Eagle Arms Pose

  • Kneel on the yoga mat with your legs together. Keep your hips resting on the heels. Engage your core.
  • Wrap your right arm under the left arm. Wrap your forearms to bring your palms. You can also keep each hand on the opposite shoulder.
  • Lift your elbows in line with your shoulders. Press your forearms forward. You will feel a slight stretch in your back and shoulders.
  • Hold this pose for at least 8 breaths.


Are you suffering from debilitating upper back pain? It is time you inculcate yoga for back pain to cut off the issue from its roots.

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