yoga for upper back pain

Yoga for Upper Back Pain: Strengthen, Mobilise, and Relieve Tension

Discover how yoga can alleviate upper back pain and improve mobility in the thoracic spine. In today’s sedentary world, extended periods of desk sitting and computer work contribute to stiffness and discomfort in the upper back. This blog article introduces a six-part online yoga course on, focusing on yoga poses specifically designed to address upper back pain and promote a healthier, pain-free back.

Understanding Upper Back Pain: Causes and Common Symptoms

Before delving into yoga poses for upper back pain, it’s essential to understand the causes and common symptoms associated with this condition. Factors such as poor posture, sedentary lifestyle, muscle imbalances, and repetitive activities contribute to upper back discomfort. Symptoms may include stiffness, tightness, muscle spasms, and limited range of motion. By identifying the root causes and recognising the signs, you can address the issue more effectively with targeted yoga exercises.

Yoga for Upper Back Pain: A Six-Part Series for Strengthening and Relief

Introducing a comprehensive series of six yoga classes specifically designed to target and alleviate upper back pain, promoting strength, mobility, and overall well-being:

yoga for the upper back

1. Yoga for Your Upper Back:

Strengthening and Mobilising the Thoracic Spine. Learn how to counteract upper back rounding and improve posture with yoga poses targeting the thoracic spine. This class provides relief for tight chest muscles and weakness in the upper back, offering exercises to enhance flexibility and promote a stronger, healthier upper back

yoga for shoulders and upper back

2. Yoga for the Upper Back and Shoulders:

Enhancing Neck Health. This class complements neck variations included in our Weekly Advanced Class 219, targeting the thoracic spine and shoulders. By incorporating strength, mobility, and twisting poses, you can release tension and tightness in the upper back, shoulders, and neck region for overall neck health improvement.

yoga for the upper back

3. Yoga for the Thoracic Spine:

Correcting Forward Curvature and Poor Posture. Habits Discover poses that counter excessive forward curvature and hunching in the upper back, caused by poor postural habits and prolonged computer use. This class focuses on opening the chest, strengthening the upper back, and increasing overall postural awareness.

yoga for posture

4. Yoga Poses for Better Posture:

Alleviating Rounded Shoulders and Kyphosis. Combat the effects of desk work with this class targeting rounded shoulders, collapsed chest, kyphosis, and forward head posture. By bringing traction to the shoulders and realigning the shoulder blades and trapezius muscles, you can experience instant relief and work towards long-term improvement.


5. Backbends:

The Basics for Upper Back Relief. Explore basic preparatory backbends and chair backbends to relieve upper back stiffness and promote flexibility. Suitable for various experience levels, this class emphasises foundational points while accommodating individuals with neck difficulties or upper back stiffness.

yoga for the upper back

6. Yoga for Your Upper Back:

Gentle Openings and Tension Release. Discover yoga poses that gently open the thoracic spine and shoulders, relieving stiffness caused by prolonged desk work. Increase mobility, range of motion, and posture awareness while releasing tension from the trapezius muscle and general shoulder region.


Prioritise your upper back health and alleviate pain with the targeted yoga poses featured in the six-part online course on Strengthen your thoracic spine, improve posture habits, and enhance overall energy levels for a pain-free upper back and a healthier, more active lifestyle.

To explore the complete six-part yoga course for upper back pain, click here:

Explore Specialised Yoga Courses at Yoga Selection

The Yoga For Upper Back Pain Course discussed in this article can be found on Yoga Selection is a comprehensive online platform offering a wide range of yoga classes, courses and resources, including specialised courses targeting specific areas of the body such as the upper back.

As a Yoga Selection member, you gain unlimited access to our extensive video library, featuring over 650 on-demand classes. Additionally, explore a diverse range of courses, with two new videos released every week.

Experience the flexibility of joining live classes in real time, allowing for personalised guidance and support. Immerse yourself in a vibrant community that nurtures your growth and provides valuable resources for your yoga practice.


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