Top 3 Yoga Poses to Alleviate Upper Back Pain In 2023

Excessive screen time and poor posture can lead to persistent upper back pain. Yoga poses designed for the upper back can alleviate this pain, improve posture, and enhance spinal health.

1. Thread the Needle

This Thread-the-Needle posture stretches the upper back and latissimus dorsi muscles.

How to perform:

1. Start on hands and knees, hips over knees, hands in front below shoulders.

2. Pass the right arm under the left, rotating the chest, resting the hand palm up.

3. Lower right shoulder and side of the head toward the floor.

4. Continue the posture for at least 30 seconds, then gently return to start and repeat on the other side.

2. Virasana with Arms of Garudasana

This posture evenly distributes pressure in your legs, opens your upper back, and stretches your shoulders.

How to perform:

1. Kneel, thighs perpendicular to the floor, feet apart, tops of feet flat.

2. Sit back between feet, and adjust for comfort.

3. Combine with Eagle arms for an upper back stretch.

4. Hold for 30 seconds to 1 minute, gradually increasing the duration.

3. Two-Knee Spinal Twist Pose

Two-Knee Spinal Twist Pose enhances spinal mobility and relieves back and hip tension.

How to perform:
1. Lie on your back, knees to chest, arms out to the sides.

2. Lower legs to one side, keeping them together.

3. Turn the head opposite to the legs, shoulders flat.

4. Hold for at least 30 seconds, repeat on the opposite side.

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