“ enforces shoulder blades and rhomboids to draw away from spine, creating length,” Jasper says. This restorative pose opens your upper back and gives your shoulders the space that they desperately need. Looking for a posture that will open and stretch the muscles of your upper body? Enter: Thread the Needle Pose. (Photo: Getty Images) Urdhva Mukha Pasasana (Thread the Needle Pose) ![]() These poses can be done in the traditional Tabletop position, but Jasper says you can also perform these same spinal movements while seated in Sukhasana (Easy Pose). Jasper recommends moving through Cat Pose and Cow Pose as a warm-up for your spine vertebrae. Is there any better way to wake up-and energize -your spine and upper back than with a Cat–Cow flow? Make sure to flow slowly in and out of these two postures. 7 yoga poses for upper back pain (Photo: Andrew Clark Clothing: Calia) Marjaryasana (Cat Pose) and Bitilasana (Cow Pose) As always, consult a medical professional before starting any physical practice, especially if you have chronic upper back pain. This movement allows your shoulder blades to glide down your back, keeping your chest open-and your spine long. Instead, she recommends consciously rolling your shoulders back throughout your practice. Jasper says when practicing with upper back pain, be mindful of your shoulders rolling forward. But before you start your practice, there are a few things you should keep in mind to ensure you don’t cause further injury. ![]() Yes, yoga can help relieve upper back pain. See also: 8 Yoga Poses to Ease Lower Back Pain What to remember when practicing yoga for upper back pain Other causes of upper back pain, according to medical professionals at the University of Michigan, include overusing your back muscles or pressure placed on your spinal nerves from a herniated disc. Causes of upper back painĬlaudia Jasper, a yoga teacher based in New York, agrees that one of the most common causes of upper back pain is poor posture-and certain daily activities, like texting, typing or carrying a heavy bag, can exasperate your pain. ![]() If you’re not the best at sitting up straight while at your computer-and I speak from experience, as I type this hunched over my own laptop-yoga poses for upper back pain can help. As much as we hate to admit it, posture matters when it comes to maintaining the health of your spine and those crucial upper back muscles. As a result, we expect you’re probably also dealing with some nagging upper back pain. If you’re anything like us, you probably spend too much time hunched over screens (hey, those screen time reports don’t lie!). Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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