Yoga for Back Pain
The strain from sitting at a desk, driving in a car, or looking down at your cell phone can cause upper back pain. Try Yoga Poses to stretch away the discomfort. Yoga poses will help to reverse the effects of sitting and poor posture by releasing the tight muscles of the chest, shoulders, and the upper back muscles that surround the thoracic spine. To get started, all you need is a yoga mat and two yoga blocks.
Even 5 minutes of Yoga every day can really help in alleviating upper and lower back pain. If you can work these yoga postures into your everyday routine, you’ll help lessen the tension that contributes to upper back pain.
Is Yoga Good for Upper Back Pain?
Yoga can relieve that pain and tightness in the upper back while strengthening your core muscles which can lead to better posture.
Take some time each day to take a deep breath and find balance with your yoga practice. Here are just a few Yoga Health Benefits for upper back pain:
Lengthen muscles
- Improve body awareness
- Release tension
- Improve posture
- Increase strength
Yoga Poses for Upper Back Pain
Yoga is an ancient discipline that includes physical, mental, and spiritual practices to heal our mind and body.
Here are some of the best-known Yoga Benefits and yoga poses to help you avoid upper back pain.
Upper Back Pain Reasons
Here are some of the most common causes of upper back pain.
Poor Posture
Poor posture is one of the most common reasons behind aching upper back pain. Poor Posture means not having the perfect body pose while sitting, standing, reading or sleeping.
Also read: Knock Out Office Fatigue & Poor Posture
Yin Yoga
One must hold the poses and slow the breath down in this type of yoga; therefore it can help manage pain as well as release tension. Yoga poses like thread the needle pose or puppy pose in yin yoga can help lessen tension in the upper body as well as provide pain relief.
Child’s Pose
This pose helps to stretch the hips, thighs, and ankles though relieving back and neck pain when practiced with head and torso supported. It is as well helpful to lessen stress and fatigue by calming the mind.
Standing Forward Bend Pose
This is one of the most foundational yoga poses you’ll see in any beginner Yoga Class – and for good reason. It’s a great way to correct rounded shoulders and generally release neck and shoulder tension. It also stretches the hamstrings, calves, and hips.
Read more: Standing Forward Bend
Rag Doll
Rag doll is one of the simplest yoga poses for upper back tension. Come to standing with feet about hip’s width distance apart and slowly fold forward. You can bend your knees a lot for this pose. The focus is not on your tight hamstrings but on releasing your upper back.
Supine Twist
Come to your back on the floor with both legs extended long on the mat. Bring your right knee to your chest and inhale, then on an exhale drop it across your body to the left. Your right leg stays long, and you will be resting on the side of your right leg as you twist.
Open your arms out extensive, and concentrate on relaxing your right shoulder down to the mat. Stay here for ten full breaths, and then repeat on the other side.
What Yoga Poses To Avoid With Upper Back Pain?
As an overall rule, it’s important to listen to your body. If yoga poses causes stabbing pain, shortness of breath, or numbness in the extremities, back off or come out of the pose completely.
Take your time as you gain strength, flexibility, and mobility, and seek out qualified teachers who can help with modifications.
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