Yoga Poses for Upper Back Pain

We always complain about upper back pain by sitting at our desk for longer hours, spending so much time on our phone, computer and driving in a car.

Continues sitting and looking at our phone or computer, our sitting pose is really bad, leading to tightness in the shoulders and neck.

These few yoga poses will help to reverse the effects of sitting and poor posture by releasing the tightnessof the shoulders and the upper back that surround the thoracic spine.


Cat-Cow | 5 breaths

  • Start with a tabletop position on your hands and knees. Stack your shoulders over your wrists and both legs your hips apart.
  • On an inhale, Gaze forward, drop your belly and tilt your tailbone towards the sky and come to Cow pose. Feel a stretch through your abdomen.
  • Exhale and roll your shoulder, Chin to chest to come into cat pose. Draw your navel towards your spine. Press the ground away and feel a stretch through your mid and upper back.
  • Continue flowing between your cow and cat pose for 5 rounds of breath.

Thread The Needle | 5 breaths per side

  • Start with a tabletop position with your wrists stacked under your shoulders.
  • Inhale as you lift your right arm up off the mat and twist it towards the sky.
  • Exhale and thread your right arm under your left. Let your right shoulder rest on the mat.
  • Walk your left fingers towards the top of your mat and feel a stretch on the inside of your right shoulder blade.
  • Hold for 5 slow breaths, then come back to your tabletop and switch sides.

Double V Pose | 5 breaths per side

  • Place a block at the top of your mat and lie down on your belly.
  • Prop yourself up onto your forearms and engage your abs.
  • Turn your right forearm across your mat so that your fingers point to the left side of your mat.
  • Turn your left forearm in front of your right forearm and point your left fingers towards the right side of your mat. Shift your chest so that it is directly above your forearms.
  • Walk your fingers towards the edges of your mat so that your arms are crossed directly underneath your chest.
  • Bring your forehead to rest down on the block and close your eyes. Hold for 8 breaths, then switch sides.


Child’s Pose with Side Stretch | 5 breaths per side

  • Start with a tabletop position.
  • Bring your feet together and widen your knees towards the edges of your mat.
  • Sit your hips back onto your heels and then walk your hands towards top of your mat, lowering your chest towards the floor. Let your forehead rest on the mat.
  • Walk your hands over to the right edge of your mat and gently press your hips towards the left to feel a stretch through your left side.
  • Hold for 5 breaths, then switch sides.

Eagle Arms | 5 breaths

  • Fold your legs and Sit in Vajrasana on your mat with your legs together and your hips resting on your heels. Engage your abs.
  • Wrap your right arm under your left, then wrap your forearms to grab your palms. If this isn’t possible, place each hand on the opposite shoulder.
  • Lift your elbows up in line with your shoulders and press your forearms forwards. You should feel a stretch through the upper back and shoulders.
  • Hold for 5 breaths.

Supine Twist | 5 breaths per side

  • Lie down on your back and hug your right knee towards your chest.
  • Place your right arm out side with your palm facing down.
  • Place your left hand on your right knee and bring your right leg towards left across your body to come into your supine twist. Make sure you do not lift your right shoulder. Gaze towards right.
  • Hold for 5 breaths, then switch sides.

Supported Fish Pose | Relax up to 5 minutes

  • Place a yoga block on the medium height across the top of your mat. Then place another block underneath it on the same height so that it is going vertically down your mat. The blocks should be a few inches apart.
  • Sit in front of the bottom block about a foot and a half. Then, use your hands to lower yourself down onto the blocks. The bottom block should rest between your shoulder blades, and the top block supports your head.

Bring your arms to rest down alongside your body with your palms facing up. Straighten your legs long down yourmat. Close your eyes and relax for upto 5 minutes.


2 Replies to “Yoga Poses for Upper Back Pain”

Leave a Reply

Phone icon
Contact us!
WhatsApp icon