Discover Relief from Pain in Upper Back Between Shoulder Blades with Simple Yoga
Experiencing pain in upper back between shoulder blades even after doing everything right—nailing that workday, powering through your workout, or showing up fully in class—is frustratingly common. You give your best all day long and expect to feel great. Instead, you’re left wondering, “Why does my body feel like it’s punishing me for trying?” Trust me, you’re not alone. That nagging tension nestled right between the shoulder blades has a way of crashing your post-accomplishment high.
I used to rely on ibuprofen to cope with the relentless ache between my shoulders. But constant popping of pills wasn’t sustainable—and certainly wasn’t healing anything. Thankfully, I discovered simple, effective yoga poses that target this pain naturally. No liver-risking side effects. Just relief and release through mindful movement.
Why Does Pain in the Upper Back Between Shoulder Blades Happen?
Upper back tension often builds from poor posture, stress, or overuse of certain muscle groups. That persistent pain in upper back between shoulder blades is typically a signal—your body asking for support, movement, and care. When ignored, it worsens. When addressed with focused movement, especially yoga, it often melts away.
Yoga For Upper Back Pain Between Shoulder Blades
(How To Do The Upper Back Pain Sequence)
Cat – Cow Pose – Marjaryasana – Bitilasana
Begin in a simple Table Top position with a neutral spine. Spread the fingers wide and press into the hands breathing into the space between the shoulders. Make sure the shoulders are not coming toward the ears. We’ll move through some alternating Cat and Cow postures to begin to open up the back of the body and the front of the chest. On our inhale we lift our gaze toward the sky and allow the chest and belly to drop towards the mat as the tailbone tilt up. As we exhale we tuck the chin toward the chest, pressing into the palms, and allowing our shoulder blades to expand, stretching away from each other. Naturally, the hips drop toward the mat.
In this Cat position our gaze is toward our belly button. As we inhale, the chest drops, the gaze lifts, and the tailbone lifts into Cow posture. Exhaling, we tuck the navel to spine, press into the shoulder blades and return to cat.
Thread The Needle Pose – Parsva Balasana
From Table Top position, inhale raise the right arm to the sky and exhale bring the arm down and across the body “threading” underneath the supported left arm. Sink the hips back toward the heels and allow the left arm to extend with the palm pressing firmly against the mat. The right shoulder and cheek rest on the mat. Breathe deeply into the upper back. Create space with each inhale, on each exhale feel the body relax into this space. Return to table top by lifting the hips, pressing into the left hand, and unwinding the right arm, bringing the right hand back to the mat. Repeat on the left side.
Child’s Pose – Balasana
Next, from Table Top, open the knees a bit wider than the hips, then pressing away from the palms, sink the hips back toward the hips as the chest and forehead drop toward the mat. The arms remain active allowing the posture to provide a complete stretch from the lower back, through the spine, into the neck.
Open the arms wider or bring them closer together to find a comfortable stretch in the upper back. Breathe deeply into any tense areas.
Supported Fish Pose – Matsyasana
Place one block at the top of the mat with its longer side parallel to the edge of the mat. Place a second block vertically about six inches below the top block. From a seated position with knees bent, hold the backs of thighs to support the torso as the spine reclines down to the mat. The vertical block should come between the shoulder blades and the head should rest comfortably on the top block. Extend the legs straight out with ankles touching. Adjust blocks as needed to find a comfortable and supported modified fish pose. Allow the arms to extend alongside the body with palms face up. Shoulders are tucked and sternum is lifted.
Relax in this posture for two to three minutes, focusing on expanding space in the chest and upper back with each inhale.
Yoga Poses For Upper Back Tension
Researchers of this study found that regular yoga practice not only reduced pain, but also reduced dependency on pain relievers for participants. To manage my upper-body pain, I’ve cultivated a practice of starting my day with a few rounds of cat and cow – before I even get out of bed! This really makes a difference in my mornings. Not just because it helps loosen my upper back, but it starts my day with more awareness in my body and in my breath. On the other side of the day – resting in child’s pose before going to sleep, is one of my go-to techniques for releasing the day’s tension and calming my busy mind.
Yoga For Shoulder Pain
For most of us millennials with a drawer full of yoga pants and a fun-pack of asana classes under our faux-leather belts, it almost goes without saying that yoga can help reduce pain and tension. Sure, sometimes we make it to the mat cause we want to look good. However, more often what brings us to our practice is a desire to feel good.
This survey found that for 80% of yogis, regular yoga practice contributed to the healing of an injury or pain.
The best thing about showing up for practice? When it comes to yoga for shoulder pain in particular, showing up for practice can happen pretty much anywhere! Perhaps we could say that’s the beauty in this pain.
Speaking of beauty, a beautiful, anywhere pose for shoulder pain is reverse prayer pose, Pashchima Namaskarasana. In a gesture of respect, this posture mentally bends our attention toward honoring what we feel, respecting our process. It also offers a stretch in the chest, shoulders and wrists. It’s a lovely pose that can be taken anywhere. It offers a range of depth in the stretch allowing us to find the point between gentle and deep that best serves our body.
Upper Back Tightness Between Shoulder Blades
Yes, what I love about yoga for my upper back (aside from the obvious pain relief they provide) is how easy it is to do anywhere! Sure, when you want to get a super deep, restorative stretch you might be best to break out your mat, light some candles and cue Enya. But for some simple, quick relief, a little stretch from your desk or the grocery aisle will do! Take half eagle pose, for example. I love doing this pose to relieve tightness in my upper back because it really helps open the space between the shoulder blades. If I’m sitting in a chair or pushing my buggy around the produce section, all I need to do: is lengthen my torso; cross one arm over the other in front of my chest; hook my thumbs and reach my elbow up and away from the body. Ah! Instant, easy relief. A few full breaths on each side and I’m done in less than a minute.
Restorative Yoga Poses For Upper Back Pain
Did you know that yoga practice, particularly restorative yoga, activates and encourages improved function of the parasympathetic nervous system? The parasympathetic nervous system allows the body to rest and recover. When this part of the nervous system is activated: heart rate decreases, blood pressure decreases, cortisol levels decrease, and the body’s healing functions are in a more optimal state for generating recovery. As an inversion, rabbit pose, Sasangasana, offers us all of these wonderful benefits. The fact that it is an inversion while practiced, with the whole body on the ground, makes it that much more restorative.
Rabbit delivers a delicious stretch from the base of the spine to the crown of the head. It opens the space of the upper back and stretches the sides of the shoulders and arms. It’s perfect for practicing at the end of the day, especially before going to bed. It calms the body and the mind, preparing it for rest and relaxation.
Yoga For Shoulders & Upper Backpain Between Shoulder Blades
With beaucoup surveys, studies and anecdotal evidence, to support the idea that yoga does indeed help with pain. No wonder that we find ourselves scrolling over articles and videos trying to find the “right” yoga for our own, unique problems. We are believers! What is the common denominator of all of these studies, the critical component to experiencing relief? PRACTICE!
One of my all-time favorite inspiring quotes about practice :
“Transformation is always subtle and gradual, but none-the-less inevitable, if you’re willing to commit to consistency in your practice and sincerely surrender its fruits.” Jivamukti co-founder, Sharon Gannon
So how do we commit to consistency? My suggestion: start with what’s easy. If you want to create a new habit, choosing the most challenging practice isn’t likely to stick. Start with one posture you know and make it your intention to be consistent with your practice, not perfect. Consider that distinction. Want to put aside shoulder and upper back pain for good? Choose one or two poses to practice every day for a week, commit to consistency and surrender your efforts. I’ve mentioned my favorite easy and restorative postures: cat and cow, child’s pose, eagle arms and rabbit pose. Can you spend ten, deep breaths with one of these once a day? I know you can. Be gentle with your body, but also with your spirit. Remind yourself that transformation is gradual, but *inevitable*. Keep showing up!
Conclusion
These restorative postures can be practiced in the morning even before you get out of bed. They can also be practiced at night as a perfect way to unwind tension and stress from the day. Opening the chest and the upper back is a perfect way to open the heart chakra and counter the effects of slouchy posture. Practice daily for optimal benefits!
About
Hillary
Hillary is a natural-born wanderer and wonderer. A digital nomad and pilgrim of the heart, she often feels herself a poster child of the Spiritual Millennial. As a writer, health coach and yoga instructor Read More..