6 Yoga Poses to Relieve Shoulder and Back Pain

Shoulder and back pain can make it difficult to perform everyday tasks, from typing on the computer to even getting out of bed in the morning. If you have been dealing with chronic pain, you know it can be debilitating and seriously affect your quality of life.  However, with the correct yoga poses, anyone can relieve shoulder and back pain in no time. Now we will learn about 6 yoga poses specifically designed to help alleviate tension in your shoulders and back. So, roll out your mat and get ready to practice some yoga.

Mountain Pose 

This is a great pose to start with because it helps to open up the chest and shoulders while strengthening the back muscles. To do this pose, stand with your feet hip-width apart and your arms by your sides. Take a deep breath and slowly raise your arms up overhead as you exhale. Put your hands close and entangle your fingertips. As you inhale, lift your chin slightly and lengthen your spine. Exhale as you sweep your arms back down to your sides. Repeat this several times.

Downward Facing Dog Pose

This yoga pose relieves shoulder and back pain. Begin with your palms and knees, even on the ground, to perform this yoga posture. Spread your fingers wide and press your palms into the floor. Next, tuck your toes under and lift your hips up and back, straightening your legs as much as possible. You should now be in an upside-down “V” shape. Stay in the posture for 10-12 inhales and exhale before releasing and returning to starting position.

Cobra Pose

The cobra pose is a great way to relieve shoulder and back pain. It stretches and strengthens the back, shoulders, and chest muscles. It can also help to improve posture. Lie on your stomach with your feet hip-width apart to do this pose. Now put your hands straight on the ground alongside your shoulders. Pressing into your hands, lift your chest off the floor and open your heart to the sky. Hold this pose for 5-10 seconds before releasing it back to the floor.

Cat-Cow Pose

This one is a gentle, flowing yoga pose that helps to stretch and strengthen the back and shoulders. It is a simple pose and can be done by anyone, regardless of their yoga experience. Come onto all fours with your hands and knees shoulder-width apart. Curve your back and keep your eyes towards the sky when you breathe in, letting your stomach sink towards the floor.  It is the Cow portion of the pose as you exhale, round your back, and tuck your chin towards your chest, drawing your navel up your spine. It is the Cat portion of the pose. This simple yet effective pose can help relieve shoulder and upper back pain by stretching and lengthening those muscles. It will also support correcting your posture and eradicate stress and headache. So, give it a try next time you feel pain in those areas!

Seated Forward Bend Pose

The sixth pose is the seated forward bend pose which is fantastic for lengthening the spine and releasing tension in the back and shoulders. Sit tall with your legs extended in front of you, then slowly hinge forward from the hips, folding your torso over your legs. You can keep your hands on the floor beside you or reach them out in front of you as you fold forward.  Stay in this posture and inhale- exhale before returning to the seated position. To come out of the pose, press through your feet to lift your torso back up to upright. Keep doing the pose regularly for the finest outcomes.

Child’s Pose 

This pose is great for lengthening the spine and releasing tension in the back and shoulders. Also, it is a great pose to start with if you are new to yoga, as it is very gentle and can be done without any props. To begin, kneel on the ground with your knees hip-width apart and your big toes touching.  Sit back on your heels and lean forward, placing your forehead on the ground in front of you. Stretch your arms before you, placing your palms flat on the ground. Kindly put a yoga mat, cushion, or pillow beneath your forehead if you cannot grasp the floor. Breathe deeply and hold for up to 5 minutes.


Back and shoulder pain is one of the most common health issues that many people experience. Fortunately, yoga is a great way to help relieve this pain quickly. Diya Yoga has been giving yoga teacher training to people to maintain their mental and physical health robustly.  We hope this article on “6 best yoga poses for back and shoulder pain” has provided some helpful insight into how to use different postures to reduce your discomfort and improve your range of motion in these areas of your body.  Each pose helps to stretch, strengthen, and open the body to relieve tension and restore balance. With consistent practice, you can experience significant relief from pain, improve your range of motion, and gain greater control over your physical well-being. So grab your mat, practice these poses regularly, and feel the difference!

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