{"id":50393,"date":"2023-03-23T15:39:03","date_gmt":"2023-03-23T15:39:03","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50393"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"yoga-poses-for-upper-back","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/","title":{"rendered":"10 Different Yoga Poses to Relieve Upper Back Pain"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#Is_Yoga_Good_for_the_Upper_Back\" >Is Yoga Good for the Upper Back?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#1_Cat-Cow_Pose_Marjaryasana-Bitilasana\" >1. Cat-Cow Pose (Marjaryasana-Bitilasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#2_Childs_Pose_Balasana\" >2. Child\u2019s Pose (Balasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#3_Downward-Facing_Dog_Adho_Mukha_Svanasana\" >3. Downward-Facing Dog (Adho Mukha Svanasana)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#4_Puppy_Pose_Uttana_Shishosana\" >4. Puppy Pose (Uttana Shishosana)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#5_Rabbit_Pose_Sasangasana\" >5.\u00a0 Rabbit Pose (Sasangasana)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#6_Sphinx_Pose_Salamba_Bhujangasana\" >6. Sphinx Pose (Salamba Bhujangasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#7_Thread_the_Needle_Supta_Matsyendrasana\" >7. Thread the Needle (Supta Matsyendrasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#8_Cobra_Pose_Bhujangasana\" >8. Cobra Pose (Bhujangasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#9_Bridge_Pose_Setu_Bandha_Sarvangasana\" >9. Bridge Pose (Setu Bandha Sarvangasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#10_Supine_Twist_Supta_Matsyendrasana\" >10. Supine Twist (Supta Matsyendrasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#When_to_Consult_a_Doctor\" >When to Consult a Doctor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#Prevention_Is_Better_Than_Cure\" >Prevention Is Better Than Cure\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Upper back pain isn&#8217;t as common as neck and lower back pain, but it can be just as uncomfortable and debilitating if it does occur. It&#8217;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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thankfully, practicing yoga for just a few minutes a day can reduce upper back pain and improve mobility (<\/span><a href=\"https:\/\/newsinhealth.nih.gov\/2017\/08\/yoga-may-help-treat-back-pain\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This mind-body practice strengthens the muscles that support your spine and increases flexibility, while also providing stress relief and relaxation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we&#8217;ll look at ten different yoga poses that are particularly effective for relieving upper back pain.\u00a0<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_Poses_For_Upper_Back\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_Poses_For_Upper_Back\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Yoga_Good_for_the_Upper_Back\"><\/span><span style=\"font-weight: 400;\"><strong>Is Yoga Good for the Upper Back?<\/strong>\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3447533\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In one small study,\u00a0 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another study showed that yoga could decrease pain intensity over a 12-week period, while also improving the participants\u2019 quality of life. Participants in this study reported feeling less pain, more flexibility and better overall quality of life after participating in the program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The mechanisms behind yoga&#8217;s effectiveness are not fully understood at this time, but it is believed that the combination of slow, controlled movements with<a href=\"https:\/\/betterme.world\/articles\/sofa-yoga-guide\/\"> stretching<\/a> and breathing exercises may help <a href=\"https:\/\/betterme.world\/articles\/yin-yoga-poses\/\">relax the muscles<\/a>, improve the range of motion, reduce inflammation, and increase circulation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yoga can also help to <a href=\"https:\/\/betterme.world\/articles\/yoga-lifestyle\/\">reduce stress<\/a> levels and promote relaxation and focus, which may help to reduce the perception of pain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) . In addition, yoga can help people build the mental strength and resilience needed to cope with chronic pain.<\/span><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/yoga-poses-for-bloating\/\">10 Effective Yoga Poses for Bloating\u00a0<\/a><\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_Cat-Cow_Pose_Marjaryasana-Bitilasana\"><\/span><strong>1. Cat-Cow Pose (Marjaryasana-Bitilasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This yoga <a href=\"https:\/\/betterme.world\/articles\/what-is-an-asana-in-yoga\/\">pose<\/a> for upper back is a popular way to warm up the spine, stretching the muscles in both directions for greater flexibility and mobility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/yoga-for-knee-strength\/\">your knees<\/a> below your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating between the cow and cat poses for a few rounds of breath, feeling the stretch in your upper back.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_Poses_For_Upper_Back\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-32001\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1-1024x576.jpg\" alt=\"Yoga Poses For Upper Back\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Childs_Pose_Balasana\"><\/span><strong>2. Child\u2019s Pose (Balasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This resting <a href=\"https:\/\/betterme.world\/articles\/positions-to-release-gas\/\">yoga pose<\/a> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by sitting on your heels in a comfortable position. Separate your knees slightly wider than <a href=\"https:\/\/betterme.world\/articles\/hip-opening-yoga-poses\/\">hip-width<\/a> apart and rest your hips back onto your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To come out of the pose, slowly press your hands into the floor and lift your torso back up to a seated position. <\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"3_Downward-Facing_Dog_Adho_Mukha_Svanasana\"><\/span><strong>3. Downward-Facing Dog (Adho Mukha Svanasana)\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin on all fours, in the tabletop position. Your wrists should be directly below your shoulders and your knees below your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"4_Puppy_Pose_Uttana_Shishosana\"><\/span><strong>4. Puppy Pose (Uttana Shishosana)\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This pose is great for stretching out the chest and shoulders, as well as providing a <a href=\"https:\/\/betterme.world\/articles\/yoga-massage-balls\/\">gentle massage<\/a> to the upper back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_Poses_For_Upper_Back\" rel=\"noopener\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_Poses_For_Upper_Back\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-31490\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852-1024x576.png\" alt=\"Yoga Poses For Upper Back\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Rabbit_Pose_Sasangasana\"><\/span><strong>5.\u00a0 Rabbit Pose (Sasangasana)\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"6_Sphinx_Pose_Salamba_Bhujangasana\"><\/span><strong>6. Sphinx Pose (Salamba Bhujangasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This pose is great for stretching out the entire back, as well as strengthening and<a href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/\"> toning<\/a> the spine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an inhale, lift your chest off the floor, arching your back and looking up towards the sky.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"7_Thread_the_Needle_Supta_Matsyendrasana\"><\/span><strong>7. Thread the Needle (Supta Matsyendrasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This pose is great for stretching out the side body and upper back, as well as providing a nice massage to the spine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a tabletop position with your wrists directly below your shoulders and your knees directly below your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"8_Cobra_Pose_Bhujangasana\"><\/span><strong>8. Cobra Pose (Bhujangasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>This yoga pose is great for upper back but also stretching out the entire spine, as well as strengthening and toning the core muscles.<\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by lying on your stomach with your palms flat on the floor and your elbows bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"9_Bridge_Pose_Setu_Bandha_Sarvangasana\"><\/span><strong>9. Bridge Pose (Setu Bandha Sarvangasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by lying on your back with your knees bent, feet flat on the floor and arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_Poses_For_Upper_Back\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-31615\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4250-1024x576.png\" alt=\"Yoga Poses For Upper Back\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4250.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4250-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4250.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4250.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"10_Supine_Twist_Supta_Matsyendrasana\"><\/span><strong>10. Supine Twist (Supta Matsyendrasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This <a href=\"https:\/\/betterme.world\/articles\/advanced-yoga-poses\/\">pose<\/a> is a great way to stretch out the side body as well as provide relief to the lower back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by lying on your back with your arms extended out to either side and your legs straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<\/ol>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/yoga-with-dogs\/\">Yoga With Dogs: Benefits To Finding Zen With Your Dog<\/a><\/em><\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_to_Consult_a_Doctor\"><\/span><strong>When to Consult a Doctor<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your upper back pain persists for more than a week &#8211; you may need further treatment such as physical therapy or medications<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your pain is severe, gets worse over time, or radiates to other parts of your body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You have a history of back injuries or conditions such as scoliosis or arthritis.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You develop tingling or numbness in your arms or legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You experience any additional symptoms such as fever, weight loss or fatigue.\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Prevention_Is_Better_Than_Cure\"><\/span><strong>Prevention Is Better Than Cure\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although yoga can be<a href=\"https:\/\/betterme.world\/articles\/yoga-hammock\/\"> beneficial<\/a> 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:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maintaining a healthy body weight<\/b><span style=\"font-weight: 400;\"> &#8211; excess weight can place additional strain on the lower back (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1151650\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Using proper ergonomic techniques when sitting, standing and lifting <\/b><span style=\"font-weight: 400;\">&#8211; avoid hunched postures, slouching and poor lifting technique.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keeping active <\/b><span style=\"font-weight: 400;\">&#8211; regular exercise helps strengthen your core muscles, which support the spine (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4395677\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Taking regular breaks <\/b><span style=\"font-weight: 400;\">&#8211; prolonged sitting or standing can lead to pain and fatigue of the upper back muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Getting enough rest &#8211;<\/b><span style=\"font-weight: 400;\"> inadequate sleep disrupts your body\u2019s natural healing process, leading to increased muscle tension and pain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4046588\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_Poses_For_Upper_Back\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Upper back pain isn&#8217;t as common as neck and lower back pain, but it can be just as uncomfortable and debilitating if it does occur. It&#8217;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.\u00a0 Thankfully, practicing [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":50396,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52],"tags":[],"coauthors":[122],"class_list":["post-50393","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Different Yoga Poses to Relieve Upper Back Pain - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 YOGA POSES FOR UPPER BACK \u27a4 Yoga can be an effective form of self-care for upper back pain. Learn more about the benefits of yoga for those suffering from this issue, as well as tips for prevention and when to consult a doctor.\u00a0\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Different Yoga Poses to Relieve Upper Back Pain\" \/>\n<meta property=\"og:description\" content=\"\u2605 YOGA POSES FOR UPPER BACK \u27a4 Yoga can be an effective form of self-care for upper back pain. Learn more about the benefits of yoga for those suffering from this issue, as well as tips for prevention and when to consult a doctor.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/pexels-elina-fairytale-3823076-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1706\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b549a5984aaa212ea46b0ec8cd13f18a\"},\"headline\":\"10 Different Yoga Poses to Relieve Upper Back Pain\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/\"},\"wordCount\":2024,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/pexels-elina-fairytale-3823076-scaled.jpg\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Thankfully, practicing yoga for just a few minutes a day can reduce upper back pain and improve mobility (<\/span><a href=\\\"https:\/\/newsinhealth.nih.gov\/2017\/08\/yoga-may-help-treat-back-pain\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">). This mind-body practice strengthens the muscles that support your spine and increases flexibility, while also providing stress relief and relaxation.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we'll look at ten different yoga poses that are particularly effective for relieving upper back pain.\u00a0<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><span style=\\\"font-weight: 400;\\\"><strong>Is Yoga Good for the Upper Back?<\/strong>\u00a0<\/span><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">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 (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3447533\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In one small study,\u00a0 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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Another study showed that yoga could decrease pain intensity over a 12-week period, while also improving the participants\u2019 quality of life. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"10 Different Yoga Poses to Relieve Upper Back Pain - BetterMe","description":"\u2605 YOGA POSES FOR UPPER BACK \u27a4 Yoga can be an effective form of self-care for upper back pain. Learn more about the benefits of yoga for those suffering from this issue, as well as tips for prevention and when to consult a doctor.\u00a0","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"10 Different Yoga Poses to Relieve Upper Back Pain","og_description":"\u2605 YOGA POSES FOR UPPER BACK \u27a4 Yoga can be an effective form of self-care for upper back pain. Learn more about the benefits of yoga for those suffering from this issue, as well as tips for prevention and when to consult a doctor.\u00a0","og_url":"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1706,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/pexels-elina-fairytale-3823076-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b549a5984aaa212ea46b0ec8cd13f18a"},"headline":"10 Different Yoga Poses to Relieve Upper Back Pain","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/"},"wordCount":2024,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/pexels-elina-fairytale-3823076-scaled.jpg","articleSection":["Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Thankfully, practicing yoga for just a few minutes a day can reduce upper back pain and improve mobility (<\/span><a href=\"https:\/\/newsinhealth.nih.gov\/2017\/08\/yoga-may-help-treat-back-pain\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This mind-body practice strengthens the muscles that support your spine and increases flexibility, while also providing stress relief and relaxation.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we'll look at ten different yoga poses that are particularly effective for relieving upper back pain.\u00a0<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><span style=\"font-weight: 400;\"><strong>Is Yoga Good for the Upper Back?<\/strong>\u00a0<\/span><\/h2>\r\n<span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3447533\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In one small study,\u00a0 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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Another study showed that yoga could decrease pain intensity over a 12-week period, while also improving the participants\u2019 quality of life. Partici ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/","url":"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/","name":"10 Different Yoga Poses to Relieve Upper Back Pain - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/pexels-elina-fairytale-3823076-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 YOGA POSES FOR UPPER BACK \u27a4 Yoga can be an effective form of self-care for upper back pain. Learn more about the benefits of yoga for those suffering from this issue, as well as tips for prevention and when to consult a doctor.\u00a0","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/pexels-elina-fairytale-3823076-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/pexels-elina-fairytale-3823076-scaled.jpg","width":2560,"height":1706,"caption":"Pexels"},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/yoga-poses-for-upper-back\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Mental Health","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/"},{"@type":"ListItem","position":3,"name":"Yoga","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/yoga\/"},{"@type":"ListItem","position":4,"name":"10 Different Yoga Poses to Relieve Upper Back Pain"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b549a5984aaa212ea46b0ec8cd13f18a","name":"Jeremy Mukhwana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/ccd28a982c5050445eb4d45d1c7f0603","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","caption":"Jeremy Mukhwana"},"description":"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/stage.betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/50393","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=50393"}],"version-history":[{"count":0,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/50393\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/50396"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=50393"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=50393"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=50393"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=50393"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}