Yoga poses for back pain and neck pain is good for exercise because it helps to deal with everyday pain and stress.
Some postures we assume at work, sleep or school causes pains in different parts of our body which makes it very
difficult for us to carry out our daily activities. These postures cause pains, particularly around the neck and back.
Most times we don’t feel like getting out of our bed because of the discomfort we feel in out neck and back. The
back and neck are vital areas in the body as it is connected with the same bone(spine). The spine is the most delicate
bone in your body and it determines your body posture. As humans, you must always try to get rid of things that are
discomforting, take it from this view, so many of us wake up at times to unexplained situations like the neck pain.
Due to sleeping postures, we develop neck pains that can last up to 3 days.
What to know
This article provides a cure for your problems, you will be taught 10 different yoga poses and how to exhibit them
properly. Aside from neck pain, back pain is another common problem we face as humans. At times, we confuse our
back pain with other symptoms like pile. You think that due to your high consumption of sugar, you start having a
backache automatically? Not really. Most of the times, postural defects play a huge role in disturbing us in different
parts of the body. I will advise you to read up on ways to assume postures properly like sitting the right way,
standing the right ways, using the toilet bowl properly and so on to prevent discomforting situations like the neck
pain and back pain. Over with the intro, let’s dive straight into the real business here, I advise you to take this a bit
more serious in order to avoid unnecessary mistakes.
Here are 10 yoga poses for back pain and neck pain:
- Cat cow yoga pose (Marjaryasana/ Bitilasana)
- Supine twist yoga pose (Supta Matsyendrasana)
- Standing forward bend (Uttanasana)
- Downward yoga pose (Adho Mukha Svanasana)
- Sphinx yoga pose (Salamba Bhujangasana)
- Knees to chest yoga pose (Apanasana)
- Bow yoga pose (Dhanurasana)
- Fish yoga pose (Matsyasana)
- Gentle seated twist yoga pose (Parivtta Sukhasana)
- Thread the needle yoga pose (Parsva Balasana)
Cat Cow Pose (Marjaryasana/ Bitilasana):
- It is a pose used to relieve tensions from the back and also the neck, the flexion, and extension movement while breathing mobilizes the spine and shoulder girdle.
- The asana flow helps reduce stress from menstrual cramps; sciatica cat cow pose improves and strengthens flexibility of the spine, neck, and shoulders.
- It also stretches the spine and improves circulation to the discs between the vertebrae, which relieves stress from the back and calms the mind.
How to do cat cow yoga pose (Marjaryyasana/ Bitilasana)
- Set up on all four position on a yoga mat with your palms directly below your shoulders and knees below your hip
- Look forward and arch your back slowly
- Slide your shoulders away from your ears. Now, breath out, press your palms onto the floor and your palms
- Let your head tip forward gently
- Hold this pose for 2 to 5 seconds and then slowly extend your back as high as possible
Release yourself from the pose and repeat one more time in a day at night for maximum benefit.
2. Supine Twist Yoga Posture (Supta Matsyendrasana):
A great yoga pose that relieves tension in your back as well as neck. This asana also helps you relax after a long day.
Benefits of supine twist yoga twist yoga pose (Supta Matsyendrasana)
- It provides a good stretch for the spine
- Relieves you of stress
- It makes you more flexible in the hip and back region
How to do the Supine twist yoga pose (Supta Matsyendrasana)
- Lay on your back and spread your arms wide to form a T shape
- Bring your knees to your chest and turn them to your side
- Keep your neck neutral and don’t try to look at your knees
- Keep both shoulders on the floor and maintain the pose for 2 minutes
3. Standing Forward Bend Yoga Posture (Uttanasana):
- It increases back and hamstring flexibility and relieves stress
- It also helps to strengthen the thigh and knee.
- Also, it gives relief of a headache and insomnia including mental calm and gives a nice massage to internal organs.
- It aids digestion, menopause and menstrual problems that are alleviated.
- It helps to cure infertility, high blood pressure, asthma, and osteoporosis.
How to do standing forward bend yoga pose (Uttanasana)
- Put your feet together
- Center your weight over the arches of your feet
- Rhyme the back of your head with the back of your pelvis
- Bring your hands to your hip, ground down into the mount below your big toe and outer heel
- Press your heel apart from each other like you are stretching your mat in two, on an exhale, inch forward from your hip
- Keep your spine long as you inch forward, press the top of your thigh back as you fold without shifting all of your weight into your head
- Bring your fingertips to the floor and press into them to help engage your deep core muscles
- Keep your weight centered over the arches of your feet and continue grounding down into the galls of your big toes and outer heels.
4. Downward Yoga Posture (Adho Mukha Svanasana):
- It builds bone density
- It eliminates stiffness and back pain.
- Also, It boosts blood circulation and enhances digestion.
- It prevents hair fall and helps regenerate the brain.
- It helps with conditions and disorders related with pituitary gland.
- Regular practice of this yoga pose tackles ear problem.
How to do downward yoga pose (Adho Mukha Svanasana)
- Begin on your hands and knees with your wrist under your shoulders
- Press into your palms and lift your hip, drawing them toward the back of the mat
- Mend your knees and come into the balls of your feet. Point your sitting bones toward the ceiling
- Spread your hands wide and press down into the full length of each finger. This will slightly dome your palms, which helps reduce wrist strain
- Line your inner elbow creases with your wrist creases. Keep the shoulder blades separated and the knotted together to maintain a straight supported spine
- Breathe deeply and release yourself from the pose
5. Sphinx Yoga Pose (Salamba Bhujangasana):
Sphinx pose is an easy back bending yoga pose which reduces backache and neck pain. It can be done passively and
- It firms your buttocks
- It helps relieve stress
- Strengthens your spine
- It reduces back pain and neck pain
How to do sphinx yoga pose (Salamba Bhujanganasa)
- Start by lying on your belly with your forearms flat on the floor
- Inhale and press your forearm against the floor
- Lift your head and chest off the ground
- Pull up your kneecaps and squeeze your thighs
- Keep your elbows by your sides and try to lift yourself higher
- Stay in the pose for 8 breaths and release
6. Knees to Chest Pose (Apanasana):
It stretches and stabilizes the pelvis and low back and reduces back pain; reduce excessive anger, anxiety and high
blood pressure. It reduces bloating, improves circulation and re-balances your energy.
How to do knees to chest yoga pose
- Start by lying on your back with your spine in a neutral position
- Bend your right knee towards your chest
- Straighten your left leg and flex your left foot back towards your knee
- Relax your neck and shoulders
- Draw your pubic bone toward your belly button, lengthening your lower back
- Release your hands and bring them to your side. Straighten the bent leg to fully release the pose.
7. Bow Yoga Pose (Dhanurasana):
Bow pose opens up all the way from the tips of your shoulder down to the hips making it a good option for neck
pain and back pain.
- Bow pose opens up all the way from the tips of your shoulder down to the hips.
- It opens the hip flexors and strengthens the upper back.
- This pose massages the digestive organs. It releases stress and counters the effects of poor posture.
- Bow pose helps to breathe.
- It is effective in weight loss, cures constipation.
- It improves blood circulation, gives flexibility to the back, and it cures menstruation disorder.
How to do Bow yoga pose (Dhanurasana)
- Lie on your stomach with your feet hip-width apart and your arms by the side of your body
- Fold your knees, take your hands backward and hold your ankles
- Breathing in, lift your chest off the ground and pull your legs up and back
- Look straight with a smile on your face
- Keep the pose stable while paying attention to your breath
- Continue to take long deep breaths as you relax in this pose. Note that you should bend only as far as your body can take. Do not overdo the stretch.
- After 15 to 20 seconds, as you exhale, gently bring your legs and the chest to the ground. Release the ankles and relax.
8. Fish Yoga Pose (Matsyasana):
Fish pose is a back-bending yoga posture that opens the abdomen, chest, and throat. It neutralizes pressure on the
neck and spine, it opens the lung which improves breathing and helps to relieve respiratory illness or disease. It also
helps to relieve constipation and menstrual pain, it stimulates abdominal organs, reduces anxiety and depression and
- It helps with respiratory diseases and illness
- Reduces depression and increases metabolism
- It opens the lungs
How to do Fish yoga pose (Matsyasana)
- Start by lying on your back with your legs extended and your arms by your side with your palms down
- Press your forearms and elbow into the floor and lift your chest to create an arch in your upper back.
- Lift your shoulder blade and upper torso off the floor and bend your head back bringing the crown of your head to the floor
- Keep pressing through your hands and forearms, there should be very little weight pressing through your head
- Keep your thighs energized and active
- Hold for 5 breaths. To release the pose, press firmly through your forearms to slightly lift your head off the floor.
9. Gentle Seated Twist Yoga Pose (Pavritta Sukhasana):
Gentle seated twist yoga pose also known as easy yoga pose provides a good stretch to your spine. This makes the
easy yoga pose suitable for back pain and neck pain. It also increases flexibility in the shoulders and chest; it also
tones your abdominal organs. Easy toga pose stimulates the kidney ensuring good health.
- Easy yoga stretches the spine
- It increases flexibility in the chest and shoulder regions
- It tones your abdominal muscles
How to do gentle seated twist yoga pose (Pavritta Sukhasna)
- Begin seated on the edge of a yoga mat
- Next, cross your legs in front of you. If you notice your hips are too tight, sit on a block
- Balance your weights evenly on your sit bones
- Make your head, neck, and spine aligned
- Inhale and lengthen your spine. Twist a little bit to your left side and try not to move your legs
- Hold the pose for 10 breaths
- Release the pose and twist to the other side.
10. Thread the Needle Yoga Pose (Parsva Balasana):
- It compresses the upper chest muscles, detoxifies the body through the twist.
- Opens the muscle of the shoulder.
- It ensures circulation to the arms, hand, and fingers.
- It also soothes the digestive system.
How to do thread the needle yoga pose (Parsva Balasana)
- Begin the asana on your hands and knees. Place your wrist under your shoulder and knees directly under your hips. Point your fingertips to the top of your yoga mat. Keep your knees hip width and shins apart. Ensure your head is in a neutral position (this is called the table pose).
- Spread your knees apart and drop your hip back towards your heel
- Walk your right hand forward one or two inches in front of your shoulder to the outer edge of the mat
- Turn your chest and gaze toward your right hand as you slowly lower the edge of your left arm
- Hold and breathe as any tension in your shoulder releases naturally
- To drop the pose, use your right hand to push yourself back to a neutral tabletop.