Free Yourself from Upper Back Pain: Discover the 3 Best Yoga Poses for Relief

Upper back pain can be a chronic problem that may recur despite numerous treatment techniques and medications. The best way to deal with it is to eliminate the root cause of the pain. Mentioned below are 3 powerful yoga postures that can strengthen and restore the affected structures of your back.

1. Downward Dog Pose

How to:

1. Stand on your knees on a yoga mat.
2. Come down and place your hands on the floor.
3. Knees should be in line with your hips.
4. Lift your knees and balance the weight on your arms and legs.
5. Lift your hips up as you straighten the knees.
6. Keep your spine straight.

Also, keep elbows straight and bring your head in line with your back.

2. Parsva Balasan (needle threading)

How to:

1. Stand on all fours.
2. Lift your right arm and extend it to the side.
3. Keep the right elbow straight and lower your hand towards your left hand.
4. Slide your right hand under the left elbow and pin the right hand to the floor.
5. Also, turn your head to face the outstretched right arm.
6. Repeat the same with your left hand.

3. Rabbit Pose (Sasangasana)

How to:

1. Sit in Vajrasana.
2. Place your knees hip-width apart.
3. Keep your legs close and your hands on your thighs.
4. Lower your head until it touches the floor.
5. Hold your feet with your hands.
6. Lift your hips without moving your head.