People suffering from upper back pain can only understand how difficult it is to manage daily chores with this. You might have visited various hospitals for your upper back pain treatment, but have you ever tried “YOGA” to get relief? Yes, while seeking medical advice, incorporating yoga into your routine can change a lot in your life. It is one of the best natural ways to manage and alleviate upper back pain.
Let us learn more about some yoga asanas that can boost your recovery and help with your upper back pain treatment.
Yoga Poses That Target the Upper Back
1. Setu bandh asana or bridge pose
Setu bandh asana is also referred to as setu bandha sarvangasana. Setu is a Sanskrit word that means bridge, and bandha means lock. Hence, this asana resembles a bridge pose. To do this asana, the person must lie on their back, fold the knees, and inhale. While inhaling, start lifting your buttocks, back, and chest area upward slowly. Hold the position for approximately 20 seconds and return to the original posture while exhaling.
2. Marjaryasana-Bitilasana or Cat-cow pose
It’s called the cat-cow pose, as the person has to come on four limbs while performing this asana. To do this asana, come on your hands and knees, moving between arching your back upward and then downward. Inhale and raise your neck; exhale and bend your back, raising your torso. This asana helps to stretch and flex the spine, promoting flexibility and relieving tension in the upper back.
3. Naukasana or boat pose
In Sanskrit, ‘Nauka’ or ‘Nav’ means boat. Therefore, it is called the naukasana or navasana, as the final pose resembles a boat shape. To perform this asana, the person must lie on their stomach and stretch their hands towards the front. Now, stretch your legs and hands up to make a boat shape while inhaling, and hold in the position for 20 seconds. Now, slowly release the breath as you return to the starting position.
4. Adho mukha svanasana or Downward facing dog pose.
To start this yoga asana, the person must sit in vajrasana, keeping their hands straight in front. Now begin to breathe slowly, moving your head downward and slowly raising your buttocks as you inhale. Make sure your heels touch the ground without shifting your hands and legs. Hold the position for around 20 seconds, exhale, and slowly return to the original position.
5. Phalakasana or plank pose
One of the simplest-looking yet most difficult poses is the plank pose. Keep your head and heel in a straight line while performing a push-up. Hold your stomach up, your hands straight, and your palms shoulder level. Stay in the position until you can bear the pain and return to where you were before.
In conclusion, the experts say that you can prevent upper back pain by keeping proper postures in these yoga poses. If the pain persists, you will need immediate upper back pain treatment. Seek medical attention from the top healthcare centers, like ANSSI Wellness, to get 100% non-surgical treatment with no medicines or injections.