Natural Yoga Poses for Upper Back Pain Relief—Easy Steps for Everyday Comfort

Back pain is one of the most common problems people face today. Just look around—you’ll easily find someone who is either suffering from back pain or has dealt with it in the past. 

Maybe it's your friend, a relative, or even you. And chances are, someone has suggested trying yoga. It could be your doctor, a neighbour, or even a colleague.

But why is yoga for upper back pain so popular these days?

Why yoga works for back pain

Yoga is not just an exercise. It is an ancient method to cure both body and mind. It has become very popular around the world, not only because it is effective, but also because it is easy to start, has no cost, and has no side effects.

Yoga involves simple body movements, also known as "asanas," which help strengthen your back muscles, improve flexibility, and support better posture.

These are low-impact physiotherapy exercises for back pain that, when done regularly and correctly, can not only ease the pain but also stop it from coming back.

If you're looking for upper back pain treatment in Kathmandu, practicing a few beginner-friendly yoga poses might be a great first step. And the best part? You don’t need to be a yoga expert or super flexible to start.

3 Simple Yoga Poses for Back Pain Relief

Before starting, keep some things in mind here: Wear comfortable clothes. Use a yoga mat or a soft surface. Take a breath slowly and do not hurry the pose. Stop if you feel pain or discomfort.

Now let’s take a look at three easy yoga poses that can help with back pain relief:

1. Cat-Cow Pose (Marjaryasana–Bitilasana)

This gentle movement improves flexibility in your spine and releases tension in your upper back and shoulders.

How to do it:

• Start on your hands and knees
• Inhale and look up, arching your back (Cow Pose)
• Exhale and round your back, tucking your chin in (Cat Pose)
• Repeat this 5–10 times slowly. y

2. Child’s Pose (Balasana)

This is a relaxing pose that stretches the lower and upper back gently.

How to do it:

• Kneel on the floor and sit back on your heels
• Stretch your arms forward and lower your forehead to the mat.
• Breathe deeply and hold for 30 seconds to 1 minute
  
  

3. Cobra Pose (Bhujangasana)

This pose strengthens the lower back and opens up the chest and shoulders.

How to do it:

• Lie on your stomach
• Place your hands under your shoulders.
• Gently lift your chest while keeping your lower body on the ground.
• Don’t overdo it—lift only as far as is comfortable
• Hold for a few seconds and come back down.
  
   

Yoga and Physiotherapy: A Powerful Combination

While yoga is a great natural tool, sometimes back pain can be associated with deep muscles or spine issues. It can be helpful when looking for a physiotherapist in Kathmandu. In Nirvana Physiotherapy, we combine traditional treatment, such as yoga therapy and Ayurvedic remedies, treating pain naturally and effectively with modern physiotherapy. 

Therefore, whether you are looking for relief from back pain in Kathmandu, want to try yoga for back pain, or searching for the best physiotherapy in Kathmandu, remember—healing doesn’t always have to come from pills. Sometimes, gentle movement, care, and the right guidance are enough.

Want to Learn More?

Here are some helpful blogs to explore other natural treatments for pain and wellness:

✅ Chiropractor for Low Back Pain in Kathmandu— See how chiropractic care complements yoga and physiotherapy for long-lasting pain relief.

Final Thoughts

Back pain is not just a physical problem—it affects your mood, energy, and daily life. But the good news is, you don’t have to live with it. With gentle yoga exercises, expert physiotherapy, and a little patience, you can feel better naturally.

At Nirvana Physiotherapy, we’re here to guide you every step of the way with natural, effective, and personalized care.

 FAQs:

Is yoga safe for people with chronic back pain?

Yes, but it’s important to practice under professional guidance, especially if you have disc issues or injuries. Gentle yoga is generally safe, but some conditions may need modified poses.

How often should I do yoga for back pain?

You can practice daily or at least 3–4 times a week. Consistency is more important than intensity.

How soon will I see results?

Many people notice relief within a few days to weeks, depending on the severity of pain and consistency of practice

Do I need yoga equipment?

Not really. A yoga mat and a comfortable space are enough. Props like cushions or yoga blocks can help, but are optional.

Should I combine yoga with physiotherapy?

Absolutely. If your back pain is recurring or severe, combining yoga with physiotherapy offers faster, deeper, and longer-lasting results.