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5 Yoga Poses for Upper Back Pain

Bangalore Yoga Centre

Bangalore Yoga Centre

  Basavanagudi,      Mar 31, 2018

   4 min     

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Backache is a very common health problem faced by millions of people. A backache can make even simple tasks like sitting, standing, or walking quite difficult and can become very frustrating for an individual. There are various factors which can cause backache in an individual, like obesity, muscle strain, certain spinal conditions, trauma or injury, etc.


We know that the causes of back pain vary. While some may be caused due to factors such as accidents and may require special and professional care, most backaches are caused due to poor posture. And this has been an increasingly common phenomenon due to lack of physical activity and prolonged hours of sitting. Yet most of us tend to neglect our postures and back until the pain strikes. If not taken care of at the initial stages itself, the spinal pain can increase multifold and cause serious problems.


Chronic back pain requires effective management in the long run and there are various treatment methods available for chronic back pain. Some of the most common treatments include physiotherapy and exercises, certain medications, and in rare cases, surgery. Yoga is another method of managing back pain very effectively. Yoga is an ancient practice that promotes holistic health and wellbeing. Through the practice of specific asanas or postures, one can work do various upper back stretches and alleviate chronic upper back pain. Yoga for back pain is therefore practiced by many people all over the globe.


Here are five easy yoga poses for back pain to keep your back and spine healthy. By doing these simple yoga poses, you will start to notice a relief in the upper back pain within a few days or weeks:


1. The Cat stretch (Marjariasana):

  • On a flat surface, get down on all fours with the knee in line with hips and elbow and palms in line with shoulders. Your spine thus should be parallel to the floor.
  •  Exhale and raise your spine while keeping your knees and palms intact. Loosen your head and don’t force it on to the chest.
  •  Now gently inhale as you release your back and bring it to normal position.


2.  The Cow Pose (Bitilasana):

  • Position yourself in an exact way as the cat-pose.
  • Now as you inhale, lift your chest and face to look forward thereby pushing your stomach downwards.
  • Exhale gently and return to the original position.

Combine the cat and cow position for even better results.


3.   Downward facing dog (Adho Mukha Svanasana):

  • It is one of the most famous yoga poses. To begin with, get down on the floor in a similar way as the cat-pose except keep your hands a little ahead of shoulders with palms stretched out.
  • Now as you exhale, lift your knees off the ground and stretch towards the ceiling with your tailbone as the apex. Your knees should be straight and in line with your thigh and your feet should touch the ground. The head must be between the forearms, do not let it hang loosely.
  • Keep holding this position for anywhere between a minute to three and then with a slow exhalation, return to initial pose.


4.   Upward facing dog (Urdhva Mukha Svanasana):

  • Lie face-down on the floor with your legs a few inches apart and your palms stretched out beside your stomach.
  • Now inhale and push your hands into the floor, lifting your torso and legs a few centimeters off the ground.
  • Your palms, elbows, and shoulders should be in line and face turned up towards the ceiling.
  • Breathe gently and hold the pose for a few seconds before coming to the initial position.


5.   The cobra pose (Bhujangasana):

  • Lie face down on the floor, with your legs slightly touching each other. Keep your hands close to your shoulders with palms facing downwards.
  • Now inhale, push downwards with your palm and lift your head and chest off the floor. At this point, your navel should still be in touch with the ground.
  • Now gently proceed to lift off the navel off the ground too and push downwards with your hips and legs.
  • Stay in this position for a few seconds before returning to the original state. Don’t overdo and proceed with caution otherwise, you may injure your back.


Yoga for backache does not cause any side effects, unlike various other medications that one may use for treatment. However, if not done correctly, it can also cause damage and worsen the pain. Hence, it is recommended to do these poses under the guidance of an expert and people with serious chronic backache or other health conditions should first get the doctor’s approval before attempting any yoga pose.




Tags:  Physiotherapy,Everyday exercises ,

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