How to Cure upper back pain at home with Yoga?

upper back pain

Yoga is known to be the only exercise that is not just all about stretching or muscle moving. Instead, it is much more than that, it is a unification of exercise and meditation. In other exercises, you might just have to move the muscle but it will have no impact on breathing and overall mental health. However, with the help of yoga, you can easily work on your physical health, respiration as well as mental health. This comes seriously handy when you have to deal with pain. In case of extreme pain, most people try to strain their own body, and even when they heal from the pain physically there is a mental trauma left. In other words, some pains can be controlled if you get a hold of your mental health. Since back pain is one of the most common pain globally. Most people face this pain as they age and their body loses flexibly and this is usually associated with old age only. However, recent medical research revealed that back pain is becoming common in young people as well.

With the help of this article, we will explore some of the most common reasons for back pain. We will then look into some of the easiest options to cure your back pain. For people who want to speed up their healing process, we have especially listed some of the easy yoga poses that you can try. These yoga poses are simple and can be used by beginners as well as professionals.

Why You Might Face Upper Back Pain?

There are so many different reasons you might have back pain. One of the main reasons is old age where you will lose the healing ability or the overall healing will become very difficult. However, you need to know what kind of pain it is. There are two main kinds of pain, one is linked with bone and the other is related to muscle. In case of muscle pain, you might have flexibility issues or you have strained your muscles by lifting something heavy. However, bone-related issues are very rare but very painful. In the case of bone, you might have some injury, fracture, or broken piece that you need to repair. Some of the main reasons you might have to face upper back pain include:

  • You might have body posture issues
  • Pain can also be caused by stress
  • You might have overused the muscle, over-trained or strained your back muscle
  • You might have injured yourself
Top 5 Yoga Poses To Ease Upper Back Pain

Top 5 Yoga Poses To Ease Upper Back Pain

There are so many different yoga poses that you can try. However, we have listed down some simple yoga poses that will help you ease the muscle strain and you will not have to rely on pain killers. These yoga poses will also help you avoid any possible injury and if you are old, this will help you avoid any possible back pain altogether.


Downward-Facing Dog

This is the simplest and yet most commonly used pose. It will help you work on your back muscles and if you have any flexibility issues it will also help you cure that. You have to get on all fours and then lift your lower back and buttock area. Now start by shifting the weight on the front limbs and then causally shift it back to the lower limb as you stretch.

Cat-Cow Pose

Cat-Cow Pose

This is another pose that can help you work on the strength and flexibility of your back muscles. You need to get on all fours like a child is about to crawl. Then make a wave from your shoulder and gently let the wave travel to the tailbone. Now you need to repeat it.

Extended Triangle

This pose will help you work on your arms, back as well as core. You need to stand up straight and then spread your arms like you are about to fly. Now bend down and move your arm to touch your front foot. Now repeat this as you move.

Sphinx Pose

Sphinx Pose

Commonly known as cobra pose, this will help you work on your back muscles and your legs. You need to lay down on your stomach and then with the help of your arms, lift your upper body weight and move it to your core.

Fetus pose

This pose is also known as the child pose. You have to start by sitting straight on your knees. Now bend down and try to touch your head down to your knee.

Tips To Help You Cure Upper Back Pain

Upper back pain is usually cured by exercise and a good diet. However, sometimes you need to take extra care of your body so you can ease the pain and assist the healing process. Some of the ways you can help cure upper back pain include:

  • Massage is a great way to help you relieve the muscle tensions
  • Use stretching exercise to regain the flexibility
  • Use hot compression to ease the muscle tension
  • Eat a balanced diet so you can stay energized
  • Make daily exercise your habit
  • Use muscle relaxants to help you ease the stress
  • Avoid sitting in an uncomfortable position for a long time
Avoid sitting in an uncomfortable position for a long time


To sum it all up, just exercising yoga will not help you. You might need to use other methods as well. A good diet can help you assist the yoga procedures and ease the pain. You also need to track the progress and see what kind of methods can help you ease the pain and assist with the overall flexibility issue. Most people recommend that physiotherapy is very important and it can help. There is no doubt that physiotherapy is good, however, sometimes the back pain is so mild that doctors only end up recording pain relief medication and asking you to rest. In case the pain is persistent only then do they get to the diagnosis. If the pain becomes unbearable, doctors usually end up recommending surgery but it is very rare. The best way to help your body avoid all kinds of pains is to help it stay healthy. To start this process make daily exercise your friend and try to exercise and stretch for at least a few minutes every day.


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