The Best Yoga Poses For Your Upper Back

Many people spend the entire day hunched over a computer or phone. This can lead to a few different health issues, including upper back pain. Yoga is a great way to relieve upper back pain and strengthen your muscles so you're less likely to be aching in the first place.

A simple place to start when addressing the upper back is the Cat-Cow pose. This pose improves flexibility and mobility in the back (via Healthline). You'll improve the strength of your muscles and get a relaxing stretch. Start on your hands and knees with your toes tucked under your feet. Your wrists should be directly under your shoulders and your knees should be directly under your hips. As you inhale, let your stomach release toward the ground as you look up to the sky or ceiling. As you exhale, slowly look toward the ground and arch your back. Repeat this pose as many times as you need to feel relief.

All yogis are familiar with Child's Pose, which is a simple stretch that relaxes the entire upper body (via Medical News Today). Start on all fours with your toes touching and knees slightly apart. Keeping your palms on the ground, slowly lower your hips back toward your feet until your glutes touch your heels. Keep your arms stretched out in front of you and allow your forehead to touch the floor. Hold this pose as long as you want.

A more challenging yoga pose for your upper back is Rabbit Pose. Start in Child's Pose and pull your knees together (via Livestrong). Then, extend your arms behind you. Gently grab your heels with your hands and tuck your forehead down toward the tops of your knees. Arch your back to a degree that feels comfortable. While you exhale, lift your hips and tuck your head even further until the top of it is touching the ground, if possible. Hold this pose for about five breaths, or longer if you can.