It is now a commonplace that back pain is a widespread disease. Sitting for too long, too little, incorrect or one-sided movement - the reasons why back pain is a problem are varied, but ultimately always due to our typical lifestyle today. Lack of movement leads to weak core muscles; however, a strong core is the basic requirement for a pain-free back.
With yoga, you can specifically strengthen your entire torso and get back pain under control or even get rid of it. Below we show you the best yoga exercises for pain in the upper back, i.e. in the shoulder and neck area. We proceed in three stages with three exercises each: First we mobilize the upper back, then we strengthen it, and finally we stretch the upper back.
Note: If you have acute or chronic back pain, please always check with your doctor first to see if the following yoga exercises are suitable for you.
Mobilizing exercises for the upper back
01 Shoulder circles
• You can do the exercise standing or sitting. If you want to sit, find a comfortable sitting position, preferably with a meditation cushion.
• Begin to slowly circle your shoulders, first forward.
• After a few breaths, change direction and circle your shoulders backwards.
• Switch back and circle forward, but now include the entire upper body in the circular movement.
• After a few breaths, change direction and circle backwards again, including the whole upper body in the movement.
Tip: Shoulder circling is a simple but effective shoulder mobilization exercise that you can even do on your office chair during your lunch break. If you notice that you are falling into an unhealthy posture and your shoulders and neck are starting to hurt, simply circle your shoulders back and forth a few times.
02 Round and stretch your back
• You can also do this exercise either standing or sitting.
• First, breathe in and out deeply a few times. With the next exhalation, round your upper body and push your arms far forward with your palms facing forward, while at the same time letting your chin sink towards your chest.
• As you inhale, open your arms wide to the sides and straighten your back and head.
• Repeat several times.
Tip: This exercise is not only very pleasant for the back, but also contributes to better posture. Make sure that you breathe in and out deeply, evenly and parallel to your movements; this increases the relaxing effect.
03 Cat – Cow
• Get into a quadruped position, knees hip-width apart, hands shoulder-width apart on your mat, back straight.
• With the next exhalation, roll your entire back from the pelvis and let your chin sink towards your chest until you come into a hunched position.
• As you inhale, stretch your back, let your stomach sink a little towards the mat and come into a slight backbend (cow).
• Repeat several times.
Tip: Cat - cow is the classic for mobilizing the spine. If you want to focus exclusively on the upper back area, you can vary the exercise by only rolling up and stretching the upper body while the pelvis remains in a neutral position.
Strengthening exercises for the upper back
01 Press your palms together
• You can do this exercise sitting or standing, whichever feels best for you.
• Bring your palms together in front of your chest.
• Now press your palms firmly together and bring your elbows together by pushing your arms upwards with your palms pressed together.
• Hold for a few breaths and then lower your arms.
• Repeat several times.
Tip: This exercise not only strengthens the shoulders, but also the upper arm muscles. You can easily do it in your office chair during your lunch break if you notice that your shoulders are tense.
02 Plank
• First, get into downward dog position.
• Pull your upper body forward until your arms are perpendicular to the mat, your hands under your shoulders and your upper body parallel to the mat.
• Make sure that you maintain your overall body tension the entire time.
• Hold for a few breaths and then release.
Tip: The plank or board not only trains the upper back but also the arms, stomach, buttocks and thighs. This exercise is therefore ideal for preventing back pain as it strengthens the entire torso and thus the supporting structure of the spine.
03 Dolphin
• Get into a quadruped position on your mat.
• Let your forearms sink to the mat, elbows under your shoulders.
• Point your toes, lift your knees and push your buttocks towards the ceiling.
• Keep your legs bent and pull your shoulder blades tightly together.
• Stretch your legs, but only as far as you can keep your back straight.
• Hold for a few breaths and then release by lowering your knees back to the mat.
Tip: The dolphin is a relatively challenging inversion pose, as it requires a certain amount of strength in the shoulders. Approach it carefully. Only go as far as feels comfortable for you. The more strength you build up in your shoulders, the easier the exercise will be.
Stretching exercises for the upper back
01 Hand between shoulder blades
• Sit on your heels, preferably on a meditation cushion.
• As you inhale, raise your left arm high to the side, bend your elbow and as you exhale, place your left hand between your shoulder blades.
• As you inhale, raise your right arm up to the side and grab your left elbow with your right hand.
• Use your hand to gently pull your left elbow slightly to the right and press the back of your head lightly against your left arm.
• Stay like this for a few breaths, then release and switch sides.
Tip: A nice alternative to this exercise is the cow face with a belt. To do this, stretch your right arm (with the belt in your right hand) up and your left arm down, then bend your elbows (right down, left up), bring your hands behind your back and grab the belt with your left hand.
02 Open your heart
• Get into a quadruped position with your knees hip-width apart and your hands shoulder-width apart on your mat.
• Continue walking your hands forward until you can place your forehead on the mat, keeping your hips aligned over your knees.
• Enjoy the stretch for a few breaths and let your chest melt towards the floor.
Tip: This exercise not only stretches your shoulders and upper arms, but also opens your entire chest, creates space for your lungs and heart, and improves blood circulation, which in turn has an energizing effect on your body and mind.
03 Thread the Needle
• Get into a quadruped position on your mat.
• As you breathe in, raise your right arm to the side and simultaneously turn your upper body to the right. Your gaze follows your hand.
• As you exhale, push your right arm under your left arm and place your right shoulder and temple on the mat; look to the right, following your hand.
• Hold for a few breaths, release on an inhale and then switch sides.
Tip: Here we not only stretch the shoulders and neck, but also mobilize the spine at the same time through the twisting movement. Breathe in and out deeply during the exercise to increase the relaxation effect.
