For those who suffer from upper back pain, yoga can be the most effective, safe, and easily accessible solution. Yoga is a mind-body therapy that can go a long way in relieving not only the physical pain you may be experiencing but the stress that comes with the condition as well.
Taking the time each day, even if for only a few minutes at a time, to practice some of the poses covered here will help you gain awareness of your body’s tension points and areas of imbalance. Knowing the source of the problem is half the battle won.
Let’s get right into it then.
The Downward-Facing Dog
This pose will specifically work out your hamstrings, deltoids, triceps, gluteus maximus, and quadriceps.
Here’s how it goes:
- First get on all fours, with your hands, knees, and feet on the ground holding up your body.
- Make sure that your hands are directly beneath your wrists so that they align. The same goes for your knees, which should be directly aligned underneath your hips.
- Apply pressure onto your hands as they lay against the ground. Tuck your toes so that you can comfortably place weight on them, and then raise your knees. You will only have your hands and feet touching the ground at this point.
- Continue raising your pelvic region (hip and sitting bones) upwards towards the ceiling or sky.
- Do not fully extend your legs so that your knees lock. Maintain a slight bend in your knees as you go on to lengthen your tailbone and spine.
- Your heels should be just a little bit off the ground as you do this.
- Maintain steady pressure on your hands to ensure you are well balanced.
- Now, pay attention to the placement of your shoulders and your hips as you distribute weight between both sides of your body evenly.
- Tuck your chin in a little bit so that your head may align with your upper arms.
- Hold steady in this position for one full minute.
The Downward-Facing Dog is among the traditional forward bends that are popular for their rejuvenating and restful effects on the body. In addition to improving a person’s core strength, it also helps work out bodily imbalances. This pose is particularly noted for its effectiveness in dealing with sciatica and back pain.
The Extended Triangle
This pose targets your hamstrings, internal oblique, latissimus dorsi, quadriceps, as well as your gluteus medius and maximus.
Here’s how it goes:
- From a standing position, space your feet about four feet apart from each other.
- Rotate your left toes outwards at an angle and your right toes to face directly forward.
- Have your arms lifted parallel to the floor as your palms face downwards.
- Tilt your body forward as you hinge at the hip so that you will come forward with your torso and arm.
- Your right hand should move down to your leg, onto a yoga block, or to the floor.
- Bring your left arm up and have it extend towards the ceiling or sky.
- Look up, forward, or down.
- Maintain this pose for a full minute.
- Repeat the same with your feet reversed.
The Extended Triangle is a classic standing posture that is widely employed to alleviate sciatica, neck pain, and backaches. It is believed to be an effective remedy for anxiety and stress. It will strengthen your shoulders, legs, and chest as it stretches out your groin, hips, and spine.
Half Lord of the Fishes
This pose focuses on your serratus anterior, erector spinae, pectoralis major, psoas, and rhomboids.
It goes like this:
- Take a seated position and draw your right foot close up to your body.
- Draw up your left leg so that it rests on the outside of your right leg. It will look as though you are sitting on your right foot with the left foot held against the outside of your right thigh.
- Twist your body towards the left as you straighten out your spine.
- Your left hand should be placed upon the floor for adequate support.
- Take your upper right arm and move it to the outside of your left thigh, or otherwise, you’re your elbow around your left leg knee.
- Make an effort to keep your hips squared so that your spine twist goes as deep as you can manage.
- Twist your head so that your gaze goes over each of your shoulders in turn.
- Hold a one minute pose over each shoulder.
This is a twisting pose that is great for energizing one’s spine and bringing relief for backaches by thoroughly stretching out the shoulders, neck, and back. It is well regarded for its ability to reduce fatigue and provide stimulation for a person’s internal organs.
The Cobra works its magic on the hamstrings, deltoids, gluteus maximus, triceps, and serratus anterior.
It goes like this:
- Lay down onto your stomach with your hands positioned underneath your shoulders and your fingers extended forwards.
- Bring in both your arms to your chest tightly making sure your elbows do not poke out on either side.
- Apply pressure through your palms so that your upper body (head, chest, and shoulders) is lifted up slowly.
- You have the options of lifting all the way up, halfway, or partway according to your condition and comfort.
- Do not fully extend your arms so that your elbows lock, keep a slight bend in them.
- Should you wish to deepen the pose further, let your head drop backward.
- As you exhale, release the pose and resume your position down on the mat slowly.
- Bring your arms back to your sides as you rest your head.
- To release tension from your lower back region, gently move your hips from one side to the other.
The Cobra is among the gentle backbends that are effectively applied to strengthen the spine and relieve the symptoms of sciatica. It works by stretching out a person’s chest, abdomen, and shoulders. In addition, it is also considered an effective solution to the fatigue that accompanies back pain and stress.
No matter what the health problem is, yoga has a fix. While exercising helps you shed fat, but yoga calms your mind and cures most of the diseases such as obesity, diabetes, blood pressure, and more.
You cannot exercise in the gym with an upper back pain, but yoga is something you can practice even with back issues. So, perform the above-mentioned asanas/postures to get relief from back pain.