Yin yoga sequence for upper back pain in between shoulder blades

My Upper Back is Hurting, Why?

Feeling uptight? Meaning, are your shoulders scrunched up by your ears and squeezed tight in? 

This is a protective shape the body takes, almost in an effort to “hold it together” and “keep your head on straight” amidst stressful circumstances.

And overtime it can become a habitual posture that may have you feeling like you’re literally carrying the weight of the world on your back. 

When my upper back is hurting it’s almost always due to stress. 

 

Yoga Postures for Back Pain 

To free your neck and upper back into more comfortable alignment, it's necessary to first loosen up tight shoulders, since those hearty muscles around the shoulder joint are often easier to access.

Here’s a 35 minute yin yoga practice with simple shoulder stretches to relieve pain in the neck and upper back.

Which is the Best Yoga Bolster for Restorative Yoga Postures?

For this practice, I’d recommend a wide bolster at the very least. 

The narrow bolster is a wonderful addition to this practice that I personally love using for the eagle arms variation (at 18:37) to relieve upper back pain in between shoulder blades, constructive rest with the yoga bolster pillow behind the head (28:56) and for resting along the spine in savasana (32:42).

A narrow bolster is also great if your unique anatomy results in a smaller range of motion in your shoulder joint or if you’re dealing with tension or tenderness from usage habits or injury. 

In fact, this practice is wonderful for recovering from a shoulder injury. After a minor snowboarding incident, I did this exact yin yoga sequence and by day three, the soreness was gone and my range of motion was back to normal!

There are a few still available in my Esty store and new styles are in the works. I can also make you something custom if there’s a specific color you’d like for your practice space.

Shop for props: Bolstered Yoga Props

Enjoy your practice and please continue to take comfort and take care.

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