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Here’s How Yoga Can Help You Treat Upper Back Pain

The numerous breath control and meditation techniques in yoga have helped millions relax their mind and unlock their hidden potential. Add to that the numerous asanas that strengthen and lengthen all the important muscles in your body, one of which is your back. However, poor body posture and pain can lead to tightening or overcompensating which often results in discomfort. Fortunately, you have yoga for upper back pain to take care of that issue.

The art of yoga consists of a series of gentle poses that help you maintain good back health. This is helpful especially if you have a sedentary lifestyle that includes sitting at one place for longer hours. To help you beat this issue, yoga experts have come up with complete information on yoga that will help you get rid of upper back pain.

Yoga & Upper Back Pain – The Link

Your upper back consists of the thoracic spine and the muscles covering your shoulders, neck, and back. Yoga strengthens your core muscles, which improves your body posture and reduces upper back pain.

To put it simply, given below are some of the amazing benefits of doing yoga for upper back pain.

  • Releases tension
  • Increases back strength
  • Improves body awareness
  • Lengthens the muscles
  • Improves body posture

However, for you to reap all these benefits, you should know which yoga style to practice. Don’t worry! Yoga gurus have come up with an answer to that.

Best Yoga Styles to Treat Upper Back Pain

With mindful body movement, you can take care of the upper back pain. In other words, whether it is a slow-paced or fast-paced yoga style, both help you get rid of this problem.

Taking the last statement into consideration, yoga experts have come up with three yoga styles that help you treat upper back pain.

1. Yin Yoga

In this yoga for upper back pain, you hold every pose for some time and slow down your breath. It is the best yoga style to manage pain and release tension from your body. Yoga experts recommend you try the Thread The Needle pose to treat upper back pain.

2. Hatha Yoga

Hatha Yoga is the basic form of yoga from which all other styles of this ancient art originate. You follow a structured way to bring yourself out from a yoga pose. There are numerous asanas that take care of your spine health and alignment.

3. Vinyasa Flow Yoga

Learning Vinyasa yoga under an experienced yoga teacher involves asanas that help move your spine in all six directions. Daily practice of this yoga for upper back pain helps maintain good spine health.

Now, let us check out some of the most effective yoga poses you can practice treating upper back pain.

Yoga Poses to Treat Upper Back Pain

Given below are five yoga asanas to help you treat upper back pain.

1. Child’s Pose

Known as Balasana, this yoga for upper back pain asana gives your hips, thighs, and ankles a good stretch. It supports your neck and torso while relieving you of upper back and neck pain. The Child’s Pose also calms your mind and relaxes your entire body.

2. Cobra Pose

Cobra Pose is the best yoga asana for strengthening your back. It gives the front of your chest a good stretch. In the long run, doing this yoga asana relieves you of the symptoms of respiratory disorders like Asthma. Yoga experts recommend this yoga pose if you have slip discs as it treats the disc bulge.

3. Cow Face Pose

Cow Face Pose is an effective yoga for upper back pain asana that improves the range of motion of your muscles around your neck, shoulders, and upper back. It gives your ankles and hips a gentle stretch. This yoga pose is excellent for toning the muscles around your chest.

4. Gate Pose

Known in Sanskrit as Parighasana, the Gate Pose stretches your latissimus dorsi and relieves you of back pain. This pose opens up your chest & shoulders and stretches the calves & hamstrings besides the spine. You should join a certified yoga fitness center to learn the best yoga asanas for keeping your back muscles healthy.

5. Fish Pose

The best yoga poses to relieve your neck, shoulders, upper, and middle back. It also opens up your chest and alleviates many respiratory and back problems.


Is upper back pain making sitting and standing difficult for you? If yes, you should enroll in a certified yoga school and learn everything about yoga for upper back pain to treat this issue.

Want to lose weight? Corepower yoga for weight loss can help in naturally reducing extra fat in your body.

Due to poor lifestyles and bad eating habits, it has been observed that many people gain weight. But, If they get immersed into various yoga practices, the task of reducing weight can become as easy as counting 123.

Being one of the best yoga schools in Rishikesh, we help people with their journey to losing weight through the practice of certain yoga poses. All the teachers at our place are not only certified but also have years of experience.

core power yoga for a weight-loss

If you want to melt out some fat from your body without taking any supplements as well as want to get back your body into perfect shape, core power yoga for a weight-loss session is what you need to join.

Do you want to have a strong mind-muscle connection? Yin yoga training is just for you.

Yin yoga practice works on your inner body elements like muscle fibers, ligaments, tendons, and connective tissues. Being one of the best yoga schools in Rishikesh, we aim towards helping you in the best possible way. Joining our Yin Yoga training in Rishikesh ensures you learn true yoga from experienced and certified yoga masters.

What makes us different?
  • Yoga Alliance registered
  • Beginner-friendly yoga classes
  • Certified yoga teachers with decades of experience
  • Daily doubt clearing sessions, and much more.
Best 200 Hour Yoga Teacher Training in Rishikesh

Want to start your yoga journey? Confused where to begin? Joining the 200-hour yoga teacher training in Rishikesh is the first step you should take.

We offer the best 200-hour yoga teacher training in Rishikesh. Our aim is to help beginner yoga practitioners have a perfect start to their yogic journey. Whether it comes to choosing the yoga styles or a yoga teacher, we are there for you at every step.

Also, our special classes for beginners ensure everything in your mind gets cleared. So, from taking your first step to becoming a yoga master, we are always ready to serve you.

Best Meditation Retreat in Rishikesh

Is mental stress killing your vibes? Go on a meditation retreat in Rishikesh to have the best experience of your life.

Meditation retreat in Rishikesh offers a deeper insight into your mind for a peaceful life. You feel relaxed and in perfect alignment with your mind and body.

We offer the best meditation retreat in Rishikesh that aims towards complete mental and physical relaxation. We offer:

  • Serene and peaceful location for meditation practice
  • Different types of meditation practices
  • Beginner to advanced level meditation classes
  • Tutorial for newbie practitioners
  • Hassle-free daily meditation routines, and much more.

If you think you want to experience bliss and peace of mind, get in touch with our experts.

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