In this article I want to discuss about upper back pain relief with Yoga. It is very likely that you already know someone who suffers from upper back pain. Although relatively less troublesome compared to lower back pain where in patients sometimes find it difficult to even make small movements, nevertheless upper back pain can cause lot of distress while performing daily activities like looking sideways to talk or while driving or wearing clothes. It also causes the patient to tire easily. There is a feeling of heaviness in the head by the evening therefore patients are also not able to work for long hours.
Causes of Upper Back Pain
The upper back and neck region is one of the most complex area of our body because of the many joints and how those joints work together and how they need to be in coordination for different tasks being performed. Upper back pain can be caused by many reasons which can include one or more of the following.
Improper Posture
If your primary work involves working on computers especially laptops, it is highly likely that your posture may not be correct. When you work on computer leaning forward for prolonged periods of time your neck and upper back muscles start tiring and develop stiffness. When this continues for a long period combined with lack of exercise upper back pain starts developing. The problems related to posture can lead to injury of muscles and joints due to wear and tear.
Muscle Sprain or Ligament Injury
Muscle sprain can also cause back pain. When muscles of the region are excessively or suddenly stretched resulting in tears in the muscles of the upper back region. Similarly ligament injuries (tissues which connect two bones in a joint) can also be the cause of pain.
Arthritis & Osteoporosis
Upper back pain can also be caused by arthritis or Osteoporosis. Arthritis occurs when there is painful inflammation of joints, where as in Osteoporosis there is loss of density of bone mass. Ladies are more likely to suffer from these problems.
Improper position of Glasses
Another less common reason for upper back pain is incorrect position of your eye glasses. If you wear them too low on your nose, usually you will end up raising your head while looking. The eyes are not at horizontal position, rather few degrees above the horizon. This causes the region near the lower neck region to tire.
Other causes can be accidents and external injuries.
Please remember that any these conditions do not happen overnight. They develop over a period of time and if proper care is not taken it develops into chronic problem. Hence quicker the remedial action you take better it is.
Yoga poses for Upper Back Pain
Yoga poses can help relax the muscles, make them flexible and flush away the toxins and cure the upper back pain. Just remember that when you practice these poses, try to be as relaxed as possible and ensure that the practice is pleasant. This will further relax the muscles of the region and you will experience faster recovery.
Although there are many poses which are extremely beneficial, the following simple poses can also provide great relief. I have written on upper back pain earlier also and the links are provided below.
1. Practice preliminary exercises of the neck. Here is the post
Simple Exercises Which Can Save Your Neck
2. Tadasana – This pose stretches the entire spine and the back and relaxes all the muscles and the nerves of the back. Here is a previous article on upper back pain
Few Simple Poses for Upper Back Pain Relief
3. Ushtrasana (Camel Pose ) – This pose stretches the spine and the helps correct the postural problems. Here is the article on Ushtrasana
4. Bhujangasana (Cobra Pose ) – This pose will strengthen the back muscles. Here is the article on Bhujangasana
Other Precautions to Follow
- Do not work on your computer for a prolonged period. Take breaks frequently.
- While at work just do some light exercise of the neck.
- Try to use a single pillow while sleeping.
- Avoid the inverted yoga poses.
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The same cause of lower back pain is strains belonging to the lower back muscles. This is usually because these muscular tissues are weak and we over try them doing an activity or work home or at work. This is Southeast Cali. most of us are active or try out a gym or both. But even of these reading this who are active in ever day life or determine how often do you workout your back? Most of us almost never unless were in a structured work out software. If you aren’t lower back exercises are highly suggested to not have injuries. So I would like to suggest a pretty simple one to try. They are labeled back ups or reverse sit ups. All you have to do is lay on your stomach together with your legs flat place your hands behind the main and lift your upper body up till you you possibly can look up and see the roof above you. The motion should to be a sit up only reversed. You may also try lifting one shoulder before the opposite in a twisting motion like you would probably in a crunch. Try 10 reps of each one twice a day and help prevent lower back injuries. As always please consult a registered nurse before starting any workout and in case the exercise causes pain stop and consider enjoying a check up.
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