Yoga poses for Upper Back Pain:
Yoga can be beneficial in helping you deal with upper back pain as there are many yoga poses which strengthens and stretches the back muscles, and improves blood circulation to the spine and nerves.
Salabhasana or Locust Pose Yoga for Upper Back Pain:
Lie on your stomach on the floor or on the yoga mat. Keep your arms besides your body. With deep inhalation, raise your head, torso, arms and legs off the floor. With Exhalation, draw your shoulders back. Try to stay in this position for 30-40 seconds. Maintain your breath while being in this position. Come back in the original position with a deep exhale. Do not put pressure on the back while drawing the shoulders back.
Marjariasana and Bitilasana for Upper Back Pain:
Come on your knees and hands on the floor or on the yoga mat to practice Marjariasana or Bitilasana. Keep your palms directly under your shoulders and your knees directly under your hips. Keep your hands straight, do not fold them. Your toes can rest on the ground backward while practicing these asanas. While inhaling, draw your navel towards the ground and arch your spine towards the sky and gaze upwards. This is called Marjariasana.
While exhaling, draw your navel towards your spine and bring your chin towards your chest while practicing it. Stay in this position for a few seconds. Get into Child pose to relax after practicing these Asanas.
Bhujangasana or the Cobra Pose for Upper Back Pain:
To do this yoga pose for upper back pain, lie on your stomach on the floor or on the yoga mat. Fold your arms and place your palms besides your shoulders and while inhaling raise your head and upper body in such a way that the weight of the body isborne by your arms. Raise your head while your torso is raised. Look up and focus your gaze on a point upwards. Hold this position for a few seconds. Come down to the original position while exhaling.
Gomukhasana or Cow Faced Yoga Pose for Upper Back Pain:
Sit with your legs outstretched in front of your torso on the floor or on the yoga mat. Fold your left knee in such a way that the heel of your foot touches the right hip. Fold the right leg in such a way that the right knee comes to rest directly over the left knee. While inhaling, raise your right arm up and alongside your ear. Exhale, bend your elbow and place your right hand between your shoulder blades, palm flat to your back. Take your left arm to your back with your palm facing upwards and try to get hold of your right hand with the left hand. Make sure while you are doing this, your back is straight and not bent. Stay in this pose for a few seconds while breathing normally. Release the pose and practice the pose from the other side.
Purvottanasana or Upward Plank Yoga Pose for Upper Back Pain:
Sit in Dandasana on floor or on the yoga mat. Place your palms on the floor with the fingers facing inwards. Slowly and gently raise your body from the floor in such a way that your body is supported by your arms and heels on the floor. Straighten your legs so that there is a distance of almost one feet between your hips and feet. Raise your head and turn backwards such that you are looking behind on the other side of the body. Stay in this position for a few seconds. Exhale and come back to Dandasana.
Balasana or Child Pose:
Sit in Vajrasana. Bring your arms to rest backward in such a way that both the arms are lying on either side of the thighs. Bend forward and bring your forehead to touch the floor.
Stay in this position for a few seconds.
Pranayamas for Upper Back Pain:
Sit in Padmasana. Close your right nostril with the thumb and inhale deeply from the left nostril. Close the left nostril with the ring finger and little finger of the same hand and exhale deeply from the right nostril. Now, inhale deeply from the right nostril and after inhalation closes the right nostril with the right thumb and exhales deeply from the left nostril. Repeat this for 7-8 times. You can practice Anulom Vilom for 5-7 minutes every day.