Yoga for Upper Back Pain: 8 Poses + Safety Tips for Relief

Long hours hunched over screens, past injuries, age-related wear and tear, and chronic stress are some of the leading causes of upper back pain. Reported most commonly among desk job workers (31%) and women (25%), the epidemic of upper back pain has been on the rise. 

Unlike lower back pain, which often stems from lifting injuries or spinal disc issues, upper back pain is usually postural and muscular. It’s caused by years of poor ergonomics, muscle imbalances, and chronic tension. And while massages or pain medications can offer temporary relief, they often fail to address the root cause of the problem. 

That’s where yoga comes in. Yoga for upper back pain doesn’t just mask the symptoms—it addresses the root causes: weak postural muscles, tight shoulders, forward head alignment, and stress. Plus, you can do it right from the comfort of your home. 

Read on to understand more about upper back pain, how yoga can help, and explore 8 research-backed poses plus expert-recommended tips to get the most out of your practice.

Upper Back Pain: Causes, Symptoms, and How Yoga Helps

Your upper back pain isn’t just stemming from nowhere. Here’s what’s causing it: 

• Forward Head Posture (Tech Neck): This occurs when the posture of your head tilts forward while using a screen, putting stress on your neck, shoulder, and upper back muscles.

• Rounded Shoulders: Hours of typing with a slouched posture or driving can tighten the chest and weaken the upper back, pulling your posture forward.

• Weak Rhomboids & Middle Trapezius muscles: When we sit all day, these crucial postural muscles get neglected, ultimately weakening them. This leads to a poor posture and overstraining of the supporting muscles.

• Poor Ergonomics: A 2023 study reported that remote job workers are at a higher risk of developing musculoskeletal disorders due to the lack of ergonomically adequate workstations. So, that dining chair you call an office setup? It may be doing more harm than good.

• Stress: When under stress, the body releases hormones that can cause muscles to tighten and become inflamed, leading to discomfort and pain in the upper back.

Recognize these symptoms:

• Burning sensation between the shoulder blades

• Constant neck stiffness or pain when turning your head

• Frequent headaches

• Trouble looking up, or even sitting up straight

Reasons to Consider Yoga for Upper Back Pain Relief

Yoga offers a holistic solution to relieve upper back pain. Here’s how it helps:

• Corrects posture: Yoga supports good posture by strengthening the back and stretching the chest, reversing forward slump and hunching.

• Relieves stress: Mindful breathing exercises and meditation in yoga help reduce stress, a common contributor to upper back pain.

• Restores mobility: Gentle flows improve shoulder blade movement and spine flexibility, helping increase range of motion to prevent and manage pain.

• Builds body awareness: Yoga helps build more awareness, teaching you how to notice and adjust poor posture habits, even outside your mat.

8 Best Yoga Poses for Upper Back Pain Relief

These yoga poses can help address stiffness, weakness, and postural imbalances in the upper back.

Gentle Mobility Poses

These poses warm up your spine and shoulders, preparing your body for deeper work.

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

This is a great pose to improve flexibility and mobility in the spine and the shoulder blades, helping prevent and manage upper back pain.

1. Start on all fours: hands under the shoulders and knees under the hips.
2. Inhale as you arch your back, lift your chest, and tailbone (Cow Pose).
3. Exhale as you tuck your chin, round your spine, and push the floor away (Cat Pose).
4. Continue for 5–10 slow breaths, moving with each inhale and exhale.

Modifications:

• Keep the elbows soft and neck relaxed.

• Consider placing a blanket under your knees if the mat digs in.

2. Child’s Pose (Balasana)

This is a gentle stretch for the spine and shoulders and helps release tension in the upper back.

1. Sit back on your heels and fold forward, forehead resting on the mat.
2. Extend your arms in front of you or keep them by your sides.
3. Relax your shoulders, breathe deeply into your upper back.
4. Hold for 1–3 minutes.

Modifications:

• Place a bolster or folded blanket under your chest for support.

• If needed, widen the knees for more comfort.

3. Sphinx Pose

This is a gentle posture correction pose that stretches and strengthens the upper spine and opens the chest.

1. Lie on your stomach, forearms on the ground, elbows under the shoulders.
2. Press into the floor to gently lift your chest.
3. Keep your pelvis grounded and shoulder blades slightly drawn together.
4. Hold for 5–10 breaths.

Modifications:

• Avoid tucking the neck into the shoulders—keep it long.

• Place a bolster or folded blanket under the pelvis for extra comfort.

Strengthening Poses

These build strength in the postural muscles that support your upper back and improve alignment.

4. Cobra Pose (Bhujangasana)

This pose targets the upper back extensors and opens the chest.

1. Lie face down, hands under the shoulders, and elbows hugged in.
2. Press the tops of your feet into the mat.
3. Gently lift your chest, primarily using the upper back muscles instead of your arm strength.
4. Keep shoulders away from ears.
5. Hold for 3–5 breaths.

Modifications:

• Keep elbows bent and stay lower for a gentler version.

• Place a folded blanket or bolster under the abdomen for comfort and support.

5. Locust Pose (Salabhasana)

This pose is great for targeting the supporting muscles—rhomboids and traps—and correcting posture by strengthening the spine.

1. Lie on your belly, arms alongside your body, and palms facing down.
2. Inhale as you lift your chest, arms, and legs off the mat.
3. Keep your neck neutral and gaze slightly forward.
4. Hold for 3–5 breaths, then release gently.

Modifications:

• Start by lifting just the upper body if the full pose feels too intense.

6. Downward Facing Dog (Adho Mukha Svanasana)

Holding this pose helps strengthen the upper back and the shoulders. It is also a great way to correct your posture over time.

1. Start on all fours, tuck your toes, and lift your hips into an inverted V.
2. Keep your spine long and heels reaching toward the floor.
3. Press your chest gently toward your thighs.
4. Hold for 5–8 breaths.

Modifications:

• Bend knees slightly to focus on upper back elongation.

• Spread the fingers wide for stable support.

• If you cannot place your hands on the mat, use yoga blocks.

Deep Release Poses

These poses encourage relaxation and restore balance through passive, mindful stretching.

7. Half Lord of the Fishes Pose (Ardha Matsyendrasana)

This is a gentle twist and release for the upper spine and the shoulders, helping correct posture over time.

1. Sit with the legs extended, bend the right knee, and cross it over the left.
2. Place your right hand behind you, and your left elbow on the outside of the right knee.
3. Inhale to lengthen the spine, exhale to gently twist to the right.
4. Hold for 5–8 breaths, then switch sides.

Modifications:

• Sit on a folded blanket to elevate your hips and support your spine.

8. Supine Spinal Twist (Supta Matsyendrasana)

This pose is ideal to decompress the spine and release tension in the shoulder blades.

1. Lie on your back and hug your knees into your chest.
2. Drop the knees to one side while extending arms out like a T.
3. Turn your head in the opposite direction (optional).
4. Breathe into your upper back and hold for 1–2 minutes.
5. Gently release and repeat on the other side.

Modifications:

• Place a pillow or bolster under your knees if the twist feels too deep.

When done correctly and consistently, these poses can help release tension in the upper back, alleviating pain and discomfort. To ensure you make the most of your practice, book a free 1-on-1 session with a certified yoga coach today!

Safety Guidelines & When to Practice

While yoga is gentle, especially for the upper back, it still requires mindful practice, especially if you're dealing with pain. Here are some expert-recommended tips to keep in mind: 

Stop and consult a Medical Professional in case of:

• Sharp or shooting pain down your arms or spine

• Numbness or tingling in hands or fingers

• Severe headaches triggered by movement

• Dizziness or feeling faint during poses

Seek Medical Clearance before starting in case of:

• Chronic pain that’s lasted more than 3 months

• Recent injuries to the neck or shoulders

• Herniated cervical discs

• History of trauma, whiplash, or surgery in the upper back/neck region

Tips to Practice:

• Start slow: Begin with small, controlled movements to gently wake up stiff areas.

• Focus on alignment: When it comes to upper back pain relief, alignment is key. Learn to hold poses correctly, especially if you’re a beginner.

• Use props: Yoga props like blocks, straps, and bolsters can support longer holds, providing deeper relief. They are also a great option for beginners to ease into yoga.

• Breathe consciously: Breathe through the flow rather than holding your breath; let it guide you.

• Be consistent: Consistency over intensity. A few minutes daily is more effective (and sustainable) than an hour once a week.

Specialized Approaches for Upper Back Pain Relief

Yoga for upper back pain relief can be made adaptable to your needs—whether you want a quick desk reset or a relaxing and gentle flow. These specialized yoga approaches meet you exactly where you are.

Desk Yoga for Upper Back Pain

When you take out 5 minutes to do yoga at your desk, it helps correct posture before it becomes a problem.

Try these seated poses for relief:

• Seated Cat-Cow (1 minute)

• Shoulder rolls (30 seconds)

• Neck side bends (1 minute)

• Seated Twists (1 minute each side)

Interested in learning some more desk stretches? Read this article here!

Restorative Yoga for Upper Back Pain

Restorative yoga provides deep relaxation, especially effective for stress-related upper back pain.

Poses to try:

• Supported Cobra Pose

• Supine Twist with props

• Supported Child’s Pose

Learn more about Restorative Yoga here!

Yin Yoga for Upper Back Pain

Long holds in yin yoga target the connective tissue and fascia, which often traps tension around the shoulders and spine.

Effective poses include:

Thread the Needle

Reclined twists with props

Legs up the Wall Pose with props

Learn more about Yin Yoga in the detailed guide!

A certified coach can guide you with specific poses, the correct use of props, and the appropriate duration of the holds. Book a free 1-on-1 session with a coach today!

Creating Your Upper Back Relief Routine

Upper back pain can strike anytime—right after you wake up, in the middle of the workday, or before you go to bed. Here are some quick and short upper back pain relief sequences to help: 

No matter how packed your schedule is, these routines ensure relief from upper back pain is always within reach. Book a session today

Conclusion

Whether it’s from long hours at a desk, years of tech neck, or just everyday stress, your upper back is asking for care. Yoga offers a safe, gentle, and effective approach toward healing and relief from upper back pain.

By practicing just a few minutes daily, you can:

• Loosen tight muscles

• Strengthen postural support

• Restore healthy alignment

• Breathe better and alleviate stress

And you don’t have to do it alone. An experienced coach from MyYogaTeacher can guide you via live, 1-on-1 sessions, all from the comfort of your home. Book a session today and say goodbye to upper back pain!

Frequently Asked Questions

Is yoga good for upper back pain?

Yes, yoga is a research-backed method to relieve upper back pain. It helps by strengthening weak back muscles, stretching tight chest muscles, improving posture awareness, and reducing stress-related tension, which are key contributors to upper back pain.

What yoga poses are best for upper back pain between shoulder blades?

The most effective poses for relieving pain between the shoulder blades are those that target the rhomboids, middle trapezius, and thoracic spine—areas often affected by poor posture and prolonged sitting. These include:

• Cat-Cow Pose: Mobilizes the thoracic spine and restores mobility into the upper back where stiffness builds up.

• Sphinx Pose: Gently engages the upper back muscles and restores natural spinal movement.

• Cobra Pose: Actively strengthens the upper back extensors and opens the chest.

• Locust Pose: Builds strength in the rhomboids and mid-traps, improving posture support.

• Half Lord of the Fishes Pose: A seated twist that targets both the spine and upper back muscles.

These poses help realign the shoulder blades, improve mobility, and relieve built-up tension, especially when practiced consistently.

Can yoga help with tech neck and computer posture?

Absolutely! Yoga is particularly effective for tech neck because it addresses forward head posture, rounded shoulders, and weak back muscles—the root causes of tech neck. Regular practice strengthens the muscles that hold your head in proper alignment, stretches tight chest and neck muscles, and builds awareness of good posture habits.

How often should I do yoga for upper back pain?

For best results, practice upper back yoga daily, even if just for 5-10 minutes. Short, frequent sessions are more effective than long, infrequent ones. Consider this:

• Acute Pain: Gentle movements 2-3 times daily

• Prevention and maintenance: 15-20 minutes of focused practice 4-5 times weekly.

• Desk Job Workers: Mini sessions of 2-4 minutes, consisting of seated yoga poses.

What's the difference between upper and lower back pain yoga?

Yoga for upper and lower back pain differs because each area has distinct causes and anatomical needs.

• Upper back pain is often caused by poor posture, stress, and forward head alignment. So, yoga for upper back pain relief focuses on chest opening, strengthening the upper back muscles, and improving overall posture to relieve tension.

• Lower back pain typically involves the lumbar spine, hips, and core weakness. Here, yoga emphasizes core strengthening and hip flexor stretching to support spinal stability and reduce compression.

In short, upper back yoga prioritizes postural correction and stress relief, while lower back yoga targets core support and hip mobility.

Can I do upper back yoga if I have neck problems?

Yes, but with modifications and caution. Many upper back poses can be adapted for neck issues by reducing the range of motion, using props for support, and avoiding extreme neck movements. However, if you have severe neck problems, herniated cervical discs, or recent injuries, consult a healthcare provider first.