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Home Health Strengthen Your Spine With Beginner Yoga For Upper Back Pain

Strengthen Your Spine With Beginner Yoga For Upper Back Pain

Suffering from Upper Back Pain? What if you can naturally heal your back pain without any medication? You might be thinking it is not impossible. Well, the truth is you can cure back pain with yoga practice. That’s right! Consistently practicing yoga can improve the strength and agility of your spine. You can practice beginner yoga for upper back pain to have a healthy and flexible spine.

There are many reasons for back pain. Thus, before you read about how yoga can help you have pain free life, you must know what causes back pain. Read on.

Causes of Back Pain

1. Sitting for too long
2. Poor posture
3. Weak back muscles
4. Less mobility or flexibility of the spine
5. Poor diet/nutrition
6. Rounded or weak shoulders
7. Cervical pain
8. Slip disc
9. Nerve or muscle pull

Top Poses of Beginner Yoga For Upper Back Pain

Cobra Pose

Cobra Pose

One of the easiest poses of yoga for back pain, the cobra pose stretches your entire spine. Not just that, it removes stress from too much forward bending. It also stretches and opens your chest and core muscles.

You can practice the cobra pose to improve the stability and strength of your shoulders and wrists. Also, it works on your ankles and feet fingers.

Child’s Pose

Child's Pose

Practicing the child’s pose decompresses your spine. It further improves the range of motion of your shoulders. Moreover, when you bend forward while sitting on your legs, it improves your lower back strength. Furthermore, the child’s pose releases stress and tension from your legs.

Cat-Cow Stretch

Cat-Cow Stretch

One of the best beginner yoga for upper back pain poses, the cat-cow stretch improves your scapula contraction and retraction. Further, it increases the blood flow in your upper back. Hence, it conditions the supporting muscles of your shoulders. Further, it helps in strengthening your neck and rear-delt muscles.

Bridge Pose

Bridge Pose

If you are looking for a perfect way to strengthen and massage your neck and spine, nothing comes at par with the bridge pose. It further improves your hamstrings and glute strength. Thus, it massages your lower back and improves the stability of your ankles. Bridge pose enhances the flexibility of your spine that heals chronic pain.

Happy Baby

Happy Baby

One of the best beginner yoga for upper back poses, the happy baby pose relaxes your back. Further, it removes any tension from your hips and lower back. Touching your knees to your chest improves the mobility of your knees and spine.

Tips For Beginner Yoga Practitioners

  • Make sure you do a proper warm-up
  • Stretch your muscles and joints for better yoga practice
  • Do not eat anything before practicing yoga.
  • Stop when you feel discomfort or pain in any part of your body
  • Eat a well-balanced and nutritious diet
  • Drink more water. Keep yourself hydrated.
  • Be mindful of the range of motion of your joints
  • Never push past your limits if you are not ready
  • Cool down and stretch your muscles after the yoga session completes.

Summing Up

There is nothing that yoga practice cannot heal. It all depends on how you approach yoga practice. You can follow the above-mentioned tips if you are a complete beginner while practicing yoga. Back pain is very common because of the sedentary lifestyle. Thus, incorporate an active yoga session into your life to get rid of back and other chronic pain.


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