Three Yoga Postures for Upper Back Pain
Let's stretch!
Upper backache is undoubtedly one of the most common discomforts among our generation that can be caused, for example, from stress and a sedentary lifestyle.
Yoga can be a great way to help you relieve some of these tensions... And, as you know by now that we are all about gentle movements for long-term recovery, we thought we'd share with you some easy yet efficient yoga postures to alleviate upper back pain, which you can practice in the comfort of your own home.
What you will need
A chair is required to complete one of these postures.
Forward Fold
The set up - Inhale in a standing position, with legs straight and engaged, making sure your body weight is equally distributed on both feet.
The move - Exhale as you bend forward from the waist, with your head hanging down. You can bend your knees as much as needed to get there comfortably. You can place your hands either on the floor, or wrap your arms around your calves.
Tadasana Gomukhasana
The set up - Stand in mountain pose: feet together and big toes touching, back straight and tailbone tucked in. Lengthening through the crown of your head, making sure to keep your shoulders down.
The move - Take your left arm behind you and place the back of the hand in the middle of your back (or as high as you can without having to arch your back). Raising your right arm and bending your elbow, move your right hand down with your palm facing your body, so that the fingers from both hands interlink behind your back (or are close from interlinking ;)) with both elbows pointing in the opposite directions. You can open your right armpit to allow your chest to open.
Hold this position for five breaths, making sure that your shoulders stay down and that you relax your arms and upper body on each exhale. Then, repeat on the other side.
Torso Twist (on a chair)
The set up - Sitting on a chair, sideways, pressing your right hip into the back of the chair; make sure your feet are hip-width apart, aligned and rooted to the ground.
The move - Inhale as you lift your torso up through the spine and exhale as you turn to face the back of the chair, grabbing onto its outer sides. Keeping the spine lifted, inhale again and exhale as you look over your right shoulder, making sure to stay in the same spinal axis.
Hold the position for five breaths and repeat on the other side.
**DISCLAIMER** Please check with a doctor before starting on a new fitness regime. We accept no liability for any injuries incurred. Remember to take this slow and not push yourself to a point at which you are no longer comfortable.
