Upper Tight Back Yoga Poses
Upper back pain is a common discomfort, which may be exacerbated by poor posture, sitting inappropriately, stress, and basic daily activities. Yoga emphasizes strengthening, aligning, and stretching to assist in alleviating your pain.
Yoga is a great tool in managing and assisting upper back pain through proper stretches. Always consult with your physician for your safety.
Here are some of my favorites poses and stretches to assist you with your upper back pain:
Cat-Cow Stretch – This stretch enhances spinal flexibility and assists in relieving tensions. For Cat Pose, start on your hands and knees (tabletop). While you inhale, press into your palms, curl your spine (like a cat stretch rounded), and drop your chin towards your chest. Hold for three to five seconds. Next go into Cow Pose. As you exhale, drop your stomach, and lift the crown of your head up. Hold again for 3-5 seconds. Repeat 5-8 cycles if needed. Remember to breathe.
Sphinx Pose – This pose strengthens your upper back muscles and can relieve tension. Get on your stomach with your legs extended behind. Bring your arms down in front of you and rest on your elbows which are bent. Lift your chest and face forward. Hold your breath for 3-5 seconds. Raise up and down several times. Don’t forget to breathe.
Eagle Arm Pose –This pose helps lengthen your upper back muscles and provides some pain relief. Sit in a comfortable position making sure your tail bone is grounded. Reach your arms upright and bend your elbows at 90 degrees aligned with your shoulders. Now, wrap an arm under your opposite elbow until your forearms are parallel as best and comfortable as possible. Wrap your wrist counterclockwise and try to place your palms together. At times, I find it difficult, so I am happy to grab my thumb. Keep your arms up and breathe. You can hold this for about a minute and then switch arms.
If you are struggling, you can modify by reaching your hands to opposite shoulders. Give yourself a big hug.
Child’s Pose – Gently stretches your back and helps alleviate stiffness in your upper back. Kneel and sit on your heels gently. Make sure your big toes are touching each other. Spread your knees. Lean forward stretching your back and place your forehead on a blanket or block with your arms extended up on your mat or at your side or resting towards your back with your palms facing up. Hold for up to five minutes.
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