Have you tried any yoga poses for upper back pain?
I have, and there are 10 I can’t rave about enough – they’ve upped my range of motion, stopped any pesky aching, gotten rid of the sharp, stabbing pain, and kicked stiffness to the curb:
1) Cat-Cow Stretch (Marjaryasana-Bitilasana)
2) Sphinx Pose (Salamba Bhujangasana)
3) Puppy Pose (Uttana Shishosana)
4) Cow Face Arms (Gomukhasana Arms)
5) Eagle Arms (Garudasana Arms)
6) Seated Spinal Twist (Ardha Matsyendrasana)
7) Thread the Needle Pose (Parsva Balasana)
8) Bridge Pose (Setu Bandhasana)
9) Standing Forward Fold with Shoulder Stretch (Uttanasana variation)
10) Reclined Twist (Supta Matsyendrasana)
But are there actual scientific studies that back up using yoga for upper back pain? Is it possible to do beginner yoga for upper back and neck pain? Does yoga even provide long-term benefits?
At Back Muscle Solutions, it’s our mission to help you find ways to stay active and healthy so back pain doesn’t hold you back from living life. And yoga happens to be a great option!
In this article, I'll go over 10 yoga poses for upper back pain that I firmly believe in, examine a few studies on the subject, and highlight the key causes of upper back pain in general.
Yoga Poses for Upper Back Pain: 10 Easy Stretches You Can Do at Home
Here are 10 of my favorite yoga poses for upper back pain, neck tension, and more:
1. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Helps with: Sciatica, lower back tension, upper back stiffness, neck mobility, and spine flexibility
How to do the Cat-Cow Stretch:
1) Start on all fours (just like in the beginner-friendly Downward-Facing Dog yoga stretch).
2) Inhale a gentle breath, dropping your belly and lifting your chest and tailbone (Cow Pose).
3) Now, exhale slowly, rounding your spine and tucking your chin to your chest (Cat Pose).
4) Feel free to flow between the two yoga stretches for 5-10 deep, calming breaths.
2. Sphinx Pose (Salamba Bhujangasana)
Helps with: Upper spine extension, posture correction, neck alignment, and shoulder opening
How to do the Sphinx Pose:
1) Lie on your stomach and forearms, squaring your elbows under your shoulders.
2) Press firmly into your forearms, lifting your chest – imagine you’re the Great Sphinx of Egypt while doing this step to make things easier (and more immersive).
3) Maintain relaxed legs and soft glutes throughout the stretch.
4) Hold for 30-60 seconds, while feeling each deep breath move through you.
3. Puppy Pose (Uttana Shishosana)
Helps with: Chest opening, thoracic spine release, neck decompression, and shoulder tension
How to do the Puppy Pose:
1) On your yoga mat, start in the usual tabletop position.
2) Gently walk your hands forward, melting your chest toward and into the floor.
3) Keep your hips squared over your knees for optimal alignment.
4) Rest your forehead or chin on the mat, holding for 30 seconds to 1 minute.
4. Cow Face Arms (Gomukhasana Arms)
Helps with: Upper back muscle release and shoulder tightness/stiffness
How to do the Cow Face Arms Stretch:
1) Sitting on your mat, reach your right arm overhead, bending your elbow so your hand drops down your upper back.
2) Bring your left arm behind your back, as well, clasping hands lightly. If you can’t reach, feel free to use a strap or towel to close the gap.
4) Breathe in deeply, holding for 30 seconds – then switch sides.
5. Eagle Arms (Garudasana Arms)
Helps with: Shoulder blade tightness, postural balance, deep neck release, and rhomboid tension
How to do the Eagle Arms Stretch:
1) Sitting tall on your mat and softly elongating your spine, extend your arms forward.
2) Crossing your right arm under your left, gently twist to bring your palms together.
3) Lift your elbows, but keep your shoulders down. Don’t force the twist!
5) Breathe in and out as you hold for 30-60 seconds, before switching sides.
6. Seated Spinal Twist Stretch (Ardha Matsyendrasana)
Helps with: Stiffness, upper spine mobility, and posture correction
How to do the Seated Spinal Twist Stretch:
1) Sitting on your mat with legs extended out, bend your right knee, crossing it over the left.
2) Place your right hand behind you, slipping your left elbow to the outside of your right knee.
3) Inhale to lengthen your spine, while exhaling to twist.
4) Hold for 30 seconds, then switch sides.
7. Thread the Needle Pose (Parsva Balasana)
Helps with: Tension in your upper and lower back, neck relaxation, and spinal rotation
How to do the Thread the Needle Pose:
1) With your yoga mat out and ready, start on all fours again.
2) Draw your right arm underneath your left one, palm facing upward.
3) Move with intention to lower your right shoulder and cheek to the yoga mat.
4) Next, keep your left hand on the mat or reach it forward and above your head.
5) Hold for 5 breaths on each side – or for a deep restoration – try it for 1-2 minutes.
8. Bridge Pose (Setu Bandhasana)
Helps with: Opening your chest and relieving upper back muscles
How to do the Bridge Pose:
1) Lying on your back, bend your knees and feet, keeping them hip-width apart.
2) Press firmly into your feet, lifting your hips to a comfortable position.
3) Allow your arms to stay at your sides, or clasp your hands together under your back.
4) Hold for 30 to 45 seconds, slowly lowering yourself to the ground with each breath.
9. Standing Forward Fold with Shoulder Stretch (Uttanasana variation)
Helps with: Tight shoulders and lengthening the spine
How to do the Standing Forward Fold with Shoulder Stretch:
1) Stand tall with a deep breath in, interlacing your fingers delicately behind your back.
2) Hinging at your hips, fold forward as if to replicate a “V” shape.
3) Allow your arms to gracefully fall overhead for a full shoulder stretch.
4) Hold for 30 seconds, then slowly rise.
10. Reclined Twist (Supta Matsyendrasana)
Helps with: Tension in your upper back and spinal alignment
How to do the Reclined Twist Stretch:
1) Lie on your back and extend your legs out, feeling the mat flush against you.
2) Pull your right knee up to your chest, gliding it across your body and to the left.
3) Extend your right arm out, while moving your gaze with it (keep your shoulders grounded into your mat).
4) Hold for 30 seconds per side.
Does Using Yoga for Upper Back Pain Work?
We always take a scientific, active approach here at Back Muscle Solutions – so let's take a look at the research. You may be surprised to hear that there's an ample amount of research-backed evidence supporting its game-changing benefits. For example, a study on 354 people found that 66% noted yoga alleviated their bone, muscle, and joint pain. [1]
Another study looked into upper back and chronic neck pain, finding that yoga helped the majority of participants with their intensity of pain and range of motion. [2] A 12-month follow-up showed the same results, with yoga for upper back pain proving to maintain its benefits over time. [3] So, research shows that even as a beginner, yoga poses for upper back pain can make a lasting impact.
The Benefits of Yoga for Upper Back Pain
1) Builds stability and strength, especially in your core and lower body
2) Promotes good posture and balance
3) Boosts flexibility and joint mobility
4) Minimizes stress and elevates mental clarity
5) Supports injury recovery and chronic tension
6) Energizes your cardiovascular system
7) Encourages body awareness
8) Soothes tight muscles and pain in your upper back
Symptoms of Upper Back Pain
1) Sharp, burning pain in your upper back
2) Dull ache or stiffness between your shoulder blades
3) Muscle tightness or spasms in your upper spine or shoulders
4) Reduced range of motion in your upper back, shoulders, and neck
5) Tenderness to the touch in your upper back
6) Tension headaches (can originate from tight upper back muscles, interestingly enough)
7) Pain that worsens with movements like twisting, bending, or lifting
Causes of Upper Back Pain
1) Bad posture from things like excessively slouching or hunching over your desk at work
2) A more sedentary lifestyle, which can cause weak back-supporting muscles
3) Repetitive movements or muscle overuse from lifting or carrying heavy items
4) Stress or tension, resulting in upper back muscle tightening
5) Injury or trauma
6) Improper lifting technique, leading to strained upper back muscles
7) Rhomboid muscle strain, which causes pain between your shoulder blades
Massage Your Upper Back Before Yoga
While it’s no secret I’m a big fan of doing yoga poses for upper back pain, I have to give some of the life-changing credit to The QL Claw. Created by Ben, our founder, The Claw is a back muscle massage device that provides a targeted deep tissue massage – a revolutionary step before yoga.
For example, The Claw can be used to ease strain in your rhomboid muscle – an upper back muscle. The rhomboid, which can be found between your shoulder blades, causes back pain when it becomes tight because of things like poor posture, overuse, or repetitive motions.
You can see Ben using The Claw to massage his rhomboid muscle in the photos below:
Here at Back Muscle Solutions, we have a unique and expertly-crafted 4-step approach to heal upper back pain from issues like a strained rhomboid, for the long run:
Step 1: Massage (With The Claw)
Step 2: Stretch (By doing yoga for upper back pain)
Step 3: Strengthen (To prevent flare-ups and improve pain areas)
Step 4: Habit Correction (To kick bad habits like slouching or sitting down for too long)
Together, these 4 steps create a strong, stable foundation for upper back health.
Hear what people have to say about the QL Claw below.
And learn more about The Claw by clicking the button below.
Our Best Upper Back Pain, Yoga, and Rhomboid Resources
At Back Muscle Solutions, we aim to provide the most helpful fitness resources out there, all with an emphasis on back and muscle health. We even add in helpful photos to get you going.
Check out some of our upper back, yoga, and rhomboid muscle resources below:
“Why Upper Left Back Pain Should Not Be Ignored”
“Why Does My Upper Back Hurt When I Breathe?”
“Upper Back Pain in the Morning: Causes, Treatments, and Prevention Tips”
“Rhomboid Stretch: How to Get Rhomboid Pain Relief”
“Yoga for Sciatica Pain: 10 Stretches to Soothe Your Sciatic Nerve”
“Rhomboid Muscle Pain | How To Fix Pain In Shoulder Blade”
“Rhomboid Trigger Point: Get Loose and Pain-Free”
FAQs on Yoga Poses for Upper Back Pain
Can Yoga Help With Upper Back Pain?
Yes! Yoga poses for upper back pain can change the game.
What Is the Fastest Way to Relieve Upper Back Pain?
We recommend a combo of heat therapy, targeted massage, and posture correction. Don’t be scared to add a self-massage tool to your routine, like The QL Claw, to release deep tension.
What Yoga Positions Are Good for Upper Back Pain?
There are 10 yoga poses for upper back pain that I love: Cat-Cow Stretch (Marjaryasana-Bitilasana), Sphinx Pose (Salamba Bhujangasana), Puppy Pose (Uttana Shishosana), Cow Face Arms (Gomukhasana Arms), Eagle Arms (Garudasana Arms), Seated Spinal Twist Stretch (Ardha Matsyendrasana), Thread the Needle Pose (Parsva Balasana), Bridge Pose (Setu Bandhasana), Standing Forward Fold with Shoulder Stretch (Uttanasana variation), and Reclined Twist (Supta Matsyendrasana).
What Yoga Poses Work the Upper Back?
The 3 yoga poses for upper back pain that get to work ASAP are Eagle Arms (Garudasana Arms), Thread the Needle Pose (Parsva Balasana), and Cat-Cow Stretch (Marjaryasana-Bitilasana).
What Is a Rhomboid Muscle Strain?
A rhomboid muscle strain can happen when the muscles between your shoulder blades – sometimes called the rhomboids – get overstretched or even torn. They’re important because the rhomboids pull your shoulder blades together, supporting your upper back and posture.
Resources: