Yoga for Shoulder & Upper Back Pain Relief

Why Shoulder & Upper Back Pain Happens

Daily routines, long sitting hours, and stress are common causes of upper back and shoulder pain. Many people unknowingly hunch over their laptops or phones, which compresses the spine and weakens supportive muscles.

How Yoga Helps

Yoga restores balance by stretching tight areas and strengthening weak ones. Combined with breathing, it improves posture, reduces stress, and offers long-lasting relief compared to quick fixes like massages or painkillers.

Extra Benefits of Yoga

• Boosts flexibility and joint mobility.
• Improves circulation to muscles and tissues.
• Relieves tension headaches caused by stiff shoulders.
• Improves focus and mental clarity through breathwork.
• Supports better sleep and overall energy levels.

Yoga Poses for Shoulder Pain

Child’s Pose

Encourages total relaxation while stretching the shoulders forward. Perfect for winding down at the end of the day.

Eagle Arms

A deep shoulder stretch that improves blood flow and reverses stiffness from typing or phone use.

Thread the Needle

Targets knots in the shoulders and relieves stress along the spine.

Yoga Poses for Upper Back Pain

Cat-Cow Stretch

Flowing between arching and rounding helps restore spinal flexibility.

Puppy Pose

A chest-opener that lengthens the spine and helps reduce hunched posture.

Seated Spinal Twist

Releases spinal tension, aids digestion, and restores posture.

Daily Routine (15 Minutes)

• Warm-up with Cat-Cow (2 mins)
• Thread the Needle (2 mins per side)
• Puppy Pose (2 mins)
• Bridge Pose (2 mins)
• Seated Twist (1 min per side)
• Child’s Pose (3 mins)

Lifestyle Hacks

• Adjust desk height for proper ergonomics.
• Take a 1-minute stretch break every hour.
• Hydrate to prevent muscle stiffness.
• Pair yoga with evening walks for faster recovery.