11 Effective Yoga Pose for Neck and Back Pain to feel more active


11 Effective Neck and Back Pain Yoga Pose

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Well! No need to tell about how it feels when you suffer from neck and back pain. That chronic pain doesn’t allow you to do your daily routine job comfortably. It can be due to many reasons like having stress, accidents, poor postures, or any internal disturbance.

But what if I told you that you don’t need to depend upon medication and heating pad for relief in your neck and back pain?

Yes of course! It’s always a good idea to consult your doctor first before starting any new fitness session. As he will guide you properly for which fitness exercise and yoga you should go.

And once you get a green signal, then try these 11 pain soothing yoga pose for back and neck tension.

Before starting these pose you need to clear your mind that it will not give you instant effects, but yes, it will cure your problem naturally.

11 Yoga Pose for Neck and Back Pain:

#1 Bitilasana – Marjariasana: Cow-Cat Pose

Cat Cow Yoga Pose

The cow-cat pose is gentle up and down postures of your back torso that stretches and lengthens neck and back muscles. Easy movements of this pose will help you to relieve in neck and back pain while keeping your spine flexible.

Easy pose for beginners to start yoga rather rushing head into complicated one.

Practice it:

  • Come on to your four like babies crawling, and make a table such as your back form top of the table, hands, and feet form legs of the table.
  • Your arm should be perpendicular to floor and palm straight facing the floor completely.
  • Knees on floor width apart and look straight ahead.
  • Begin by Cow Pose: Inhale slowly and draw your belly to your spine and round your back toward the ceiling by making arch through neck and back.
  • Now move into Cat Pose: As you exhale, raise your chin as you tilt your head backward. Push your navel down and raise your tailbone. Compress your buttocks.
  • Repeat cow poses while inhaling and cat pose while exhaling out.

#2 Balasana: Child Pose

Child-Pose-Yoga - 10 easy Yoga pose for neck and back pain to feel more active

This resting asana yogis prefer for relaxation in yoga. It elongates your back and gently relaxes muscles of the front body while stretching the muscles of the back torso and provide relieve in back and neck pain.

Great stress reliever yoga poses before going to sleep after an exhausting day.

Practice it:

  • Sit on heels and touch your big toes together, then separate your knees about as wide as your hips.
  • Now bend forward slowly and lower down your forehead to the floor.
  • Keep your arms straight on the floor, palm facing the ground.
  • Now gently press your chest on the thighs.
  • Hold for few seconds and come back to normal. Relax

#3 Viparita Karani: Legs Against Wall Pose

Legs Against Wall Yoga Pose - 10 easy Yoga pose for neck and back pain to feel more active

When you feel tired and not in the mood to perform more, then this is the best pain relieving asana. Do less and relax more while keeping your legs up on the wall.

This asana refreshes your legs, pelvis, and back while boosting your blood circulation to the upper body. Give a try to this pose for refreshment if you are in stress.

Practice it:

  • Come to near wall, bend your knees.
  • Put your feet flat on the wall while keeping your elbows down.
  • Slowly lift your hips up and remain in this position for few minutes.
  • Bend your knees and press feet on the wall to come in normal position.

#4 Trikonasana: Triangle Pose

Triangle Pose - Yoga For Neck & Back Pain

This pose strengthens the alongside muscles of your torso and outer hips while stretching your body at 45-degree angle. Works as a great reliever on back and neck pain.

Practice it:

  • Stand straight and separate your feet comfortably wide apart while concentrating on your breathing.
  • Now keep your right foot outside at 90 degrees and left foot at 15 degrees.
  • Turn your left feet slightly inwards, make sure your back toes should be at angle 45 degree.
  • Your body weight should be balanced on your both foot.
  • Taking a deep breath and bend your body posture to the right, downward from the hips, keeping the waist straight and your left hand to come up in the air while at the same time your right hand should touch the ground. Both arms should be in straight line.
  • Keep your chest wide open and body should be perfectly bent on sideways, not backward or not forward.
  • Stretch your left arm in line, keep your head in neutral position and eyes looking straight.
  • Focus on stabilizing while stretching your body to fullest and take 5-10 long deep breath.
  • Now relax while dropping arms to your side and feet again in straight position.
  • Repeat the same thing using other legs.

#5 Paschimottanasana: Seated Forward Bend

Seated Forward Bend Pose - Yoga for Neck and Back Pain

This pose work wonders on back flexibility and strength. The whole bending tension goes to back therefore help to build it strong.

People having back and neck injury should take help from experts as it requires extra stretching of back and neck muscles.

Practice it:

  • Sit straight on the mat with both legs extended in front of you.
  • Now, Inhale and raise your arms and lean forward to reaches to your toes.
  • Your arms should rest on the thigh and head down on legs.
  • Hold for few seconds initially and don’t stretch beyond weakness.
  • Try slowly and softly if not able to bend. Relax your upper body.

#6 Bhujangasana: Cobra Pose

Cobra Pose - Yoga for Back Pain

This pose helps to open up your chest while bending your back torso and neck to reduce tension. It strengthens your core body and proves beneficial for people having breathing problem.

Also a part of a sequence of yoga postures in Surya Namaskar

Practice it:

  • Start by Lying on your stomach on flat surface floor and forehead resting on the floor.
  • Keep your legs close together, with your feet and heels lightly touching each other against the floor.
  • Place your palms on the sides under your shoulders, keeping your elbows parallel and close to your torso.
  • Taking a deep breath, slowly lift your head, chest, and abdomen while keeping your body weight on palms.
  • Pull your torso back by making an arch with bending of the neck.
  • Now slowly bring your body back to normal and relax.

#7 Adho Mukha Shvanasana: Downward Facing Dog

Downward Facing Dog Pose - Yoga for Neck & Back Pain

This classic yoga pose is fully back, and neck stretch that makes your spine more flexible to stand and lift objects. It also strengthens your deep abdominal muscles, which provide support to your lower back.

Practice it:

  • Come on to the floor on your hands and knees, and make the structure like a table.
  • Move your hands slightly forward of your shoulders.
  • Inhale and lift your hips up by straightening knees and elbows, forming V shape body.
  • Keep your hands and shoulders width apart, feet and hip width apart and parallel to each other.
  • Make sure that your toes point straight ahead.
  • Now press your hand into the ground and lengthen your neck.
  • Your ears should be away from inner arms.
  • Hold this pose for 5-10 long deep breath.
  • Now exhale, bend the knees and come back to your normal table position. Relax.

#8 Uttanasana: Standing Forward Bend

Standing Forward Bend Yoga Pose - 11 Yoga Pose for Neck and Back Pain

This yoga pose put extreme pressure on lower back and neck, and therefore help to relieve pain. But if you feel pinpoint pain during practicing this pose then immediately stop and ask doctors for help.

Practice it:

  • Stand straight with your feet hip-width apart.
  • Entering the postures with bending your knees, and hands in front feet.
  • Your chest should touch your thigh and head down.
  • Relax your shoulder blades and repeat it for 4 -5 times.

#9 Setu Bandhasana: Bridge Pose

Bridge Pose - Yoga for Neck and Back Pain

One of the easy doing yoga poses for beginners, especially for back pain. This pose can help to strengthen back muscles and pelvis.

Bridge pose provides great protection by enhancing your body postures and performance.

Practice it:

  • Lie down straight on the floor with arms extended along sides and palm down.
  • Bend your knees while keeping your feet on the floor, width apart and parallel to sitting bones.
  • Press your feet on the floor and slowly lift your hips up until your neck flattens gently on the floor.
  • Hold positions for few seconds and slowly lower your pelvis on the floor.
  • Repeat for 4-6 times.

#10 Supta Matsyendrasana: Reclined Spinal Twist

Reclined Spinal Twist Yoga Pose

As the name implies, it stretches and lengthens the spine upon twisting it on another side. The whole back body twist provides relaxation in the upper back and neck pain while strengthening your chest, shoulder and hips muscles.

This pose gives relaxation in stress and anxiety too.

Practice it:

  • Lie comfortably on the back and open your arms by forming T shape.
  • Inhale, bend your right knees and lift it on left while your upper body should twist towards the right side, keeping the left leg straight.
  • Your neck and gaze should be in the same pattern as your upper body.
  • Press your shoulder blades down towards the mat.
  • Remain in this position for 4-5
  • Now come back to normal and follow the same on next side.

#11 Ustrasana: Camel Pose

Camel Yoga Pose for Neck and Back Pain

This back bending posture is known to open up your chest, heart chakra, and strengthen your core body. It improves the flexibility of your backbone and neck.

Instead of all this, it improves your eyesight and digestion.

Practice It:

  • Bend your knees and sit on your heels while your feet facing the floor.
  • Raise your right hand in the air to it keep your palm on right heel.
  • While raising your hand, slowly bend your body back along with hand.
  • And at the same time move your left hand to keep your palm on the left
  • Now lift your chest and upper body by making an arch.
  • Remain in this position for 3-5 breaths.
  • Breathe out slowly and come back to normal position. Relax.

So, these are some simple yoga pose for neck and back pain. If you do these yoga regularly this will surly help you out. I’m not suffering from back pain but still I do yoga daily and i can see astonishing changes in my self.

There are certain things which you should know during practicing yoga for effective results. Read what people are doing wrong in yoga and not getting the positive results.

Read Here: 10 things you are doing wrong in yoga


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