Upper Back Pain

The area of the spine between the base of the neck to the bottom of the rib cage is the part of the upper back. A painful and discomfort affecting the upper part of the back is called the upper back pain. It is also known as Neck pain.

upper back pain

Cause of Upper Back Pain

  1. Poor posture.
  2. overuse of Muscle.
  3. Traumatic injury.
  4. Herniated disc.
  5. Pinched nerve.
  6. Osteoarthritis.
  7. Spinal infection.

Stretches for Upper Back pain

The stretching improves the upper back flexibility and stability and also makes The upper back stronger and improves the body posture too.
  1. Child’s Pose
  2. Position your hands and knees on the mat and move your hip back to the feet and wait for some time and then come to the same position.
    child's pose

    Benefits of Child’s Pose
    1. Helps to relieve pain.
    2. Improve flexibility.
    3. Improve neck, spine and shoulders.

  3. Cat stretch
  4. In the cat stretch round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest.
    cat pose

    Benefits of Cat stretch
    1. Cat stretch warms the body and brings flexibility to the spine.
    2. It stretches the back and neck.
    3. Improves and strengthens the abdominal organs.

  5. Eagle stretch
  6. Eagle Pose is a standing balancing asana in modern yoga as exercise. It is beneficial for body posture and flexibility.
    eagle yoga pose

    Benefits of Eagle stretch
    1. Stronger arms, legs, knees and ankles.
    2. Open shoulder joints.
    3. Improved digestion and elimination.
    4. Improved balance.
    5. Improved focus.

  7. Twists
  8. Lie on the back with your knees bent and feet flat on the floor. Slowly let your knees fall toward the floor until a gentle stretch is felt in your spine. hold for some time and then come back to the starting position , and do it with both legs.
    Benefits of Twists
    1. Stretches the back muscles.
    2. Massages the back and hips.
    3. Helps to hydrate the spinal disks.
    4. It lengthens, relaxes, and realigns the spine.

  9. Crow stretch
  10. Place your knees just below the belly of the tricep muscle. As elbows hug to midline, shift chest forward. lift both legs in unison drawing heels to buttocks.
    Benefits of Crow stretch
    1. It Tones the abdominal wall.
    2. Strengthens abdominal organs.
    3. It strengthens the arm.
    4. It stretches and strengthens the back.
    5. It Stretches and strengthens inner thighs.
    6. It builds endurance and focus.

  11. Dolphin
  12. The Dolphin Stretch is a bonus stretch. it gives the benefit to shoulders and the upper back. It is very much similar to the forearm stretch on the wall.
    Benefits of Dolphin
    1. It stretches the shoulders, arms, upper back, and legs.
    2. It stretches and strengthens the back.
    3. It builds endurance and focus.

  13. Plow
  14. Lie straight on the floor, position your hand straight and then move your feet toward the back of the head and try to touch the fingers of the feet to the floor.
    Benefits of Plow
    1. Calms the brain.
    2. Stimulates the abdominal organs.
    3. It stretches the shoulders and spine.
    4. Reduces stress and fatigue.

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