This video provides a 15-minute neck, shoulder, and upper back pain relief sequence.
Here is a five-minute guided yoga instruction for upper back pain and flexibility. These are the five best videos we found for soothing your stiff, sore upper back.įive Yoga Videos for Upper Back Pain Relief But the next best thing is to follow the guidance of experts using online videos. Having an instructor to help you get into the correct poses is key. These are great exercises to do at home, although attending yoga classes is ideal. The movement relieves stress and tension in the neck and back. Child’s Pose: You kneel and allow your arms to extend in front of you. Half Lord of The Fishes: Performed while seated, this pose provides a twisting motion to energize the spine, shoulders, and neck. 
This provides great shoulder relief and builds strength.
Cobra Pose: Lying down on your stomach, you use your arms to slowly raise your upper body. You extend your arms, providing a relieving stretch. Extended Triangle: This is a classic standing pose, accentuating good posture. You are on all fours, balancing your weight, stretching the upper back by curving it. Cat-Cow: This movement literally makes you look like a cat when they round their back. If you can use a yoga mat or a cushioned surface, that will provide more comfort.Ĭonsider the following yoga poses for upper back pain relief: After all, if your upper back pain has been caused by stress, the peacefulness of the environment provides healing as well. When doing yoga, it’s best to wear comfortable, stretchy clothes and be in a quiet setting. Yoga strengthens muscles, which makes them less susceptible to injury. The movement, combined with the oxygen transfer, provides the biggest benefit. Let’s look at ways you can stretch your back to relieve strain on those affected muscles.įirst, understand that the benefits of yoga are not just the controlled movements but also breathing through the movements on the inhale or exhale as directed. Yoga for upper back pain not only alleviates mild pain or discomfort but, when used on a regular basis, is a great preventative therapy. If you feel weakness in your arms or legs, numbness, or tingling, it may signify a more serious problem, and you should see a pain management specialist. You may often feel a dull, burning, or sharp pain, or muscle tightness or stiffness through your neck and the small of your back. 
Upper back pain symptoms are typically discomfort and achiness. The causes of upper back pain can include: Pain in the upper back, which is roughly from the base of your neck through your shoulders down to your ribs, can occur for any number of reasons. The benefits that our affiliated providers at the National Spine & Pain Centers, are most pleased to see is yoga providing relief for our patients with upper back pain. There is improvement in cardio health, fatigue, obesity, and even asthma. While most people participate in yoga for fitness, stress relief, and overall wellness, researchers are discovering other advantages. In fact, yoga is now the most popular complementary medicine. Clinical yoga research has yielded promising findings in physical and mental health outcomes. Yoga is a mind-body exercise involving muscle control and stretching, practiced by nearly 36 million adults in the United States. Yoga has been around for 5,000 years, yet we are still finding new benefits to this age-old art of movement.
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