Yoga For Cervical Pain

If you have pain in the neck and you are looking for the best cervical pain treatment then try yoga. Cervical pain can’t be cured overnight because the problem likes in your lifestyle.

Wrong sitting posture and keeping your neck in one position for a long time are the most common causes of straining the neck muscles resulting in stiffness and pain. A painkiller medicine can provide relief for some time but the pain will come back as soon as the medicine loses its effect.

The advantage of yoga exercises is that they work from within. Exercising de-stresses muscles reduces inflammation, develops mobility, and eases pain. Also, the results are more long-lasting than those achieved with medicines.

Practice These Yoga Asanas For Cervical Pain Treatment

Child Pose (Balasana)

Child Pose (Balasana)

It calms down the tensed nerves causing neck pain and relaxes the spine.

How To:

  • Come down on your heels with your hips resting on the heels
  • Lower your body to touch the floor with your forehead, and extend your hands with palms flat on the floor
  • Gently press your chest on your thighs while taking deep breaths
  • Hold the position for up to 3 minutes
  • Slowly get back on to your heels and relax
  • Repeat the pose a couple of times

Extended Triangle Pose (Utthita Trikonasana)

It stretches the spine and brings fast relief from mild backaches. It also relieves stress.

How To:

  • Stand straight with your legs spread wider than your shoulder-width and extend your hands sideward
  • Slowly bend towards your right and touch your right ankle with your right hand
  • Your left hand will point toward the roof
  • Stare at your left hand for 5-10 seconds
  • Relax for the second pose
  • Repeat it from the right side
  • Do it 5-6 times from both sides
Extended Triangle Pose (Utthita Trikonasana)

Reclining Twist (Natarajasana) For Cervical Pain Treatment

It releases stress, calms the mind, and improves posture. This asana is also called the Shiva dancing pose.

Reclining Twist (Natarajasana) For Cervical Pain Treatment

How To:

  • Lie on your back with your legs, back, and neck in a straight line
  • Extend your arms to your sides
  • Fold your left knee and swing to your right until the left knee touches the floor
  • Touch your left knee with your right hand
  • Turn your head to your left and stare at your left palm
  • Hold the pose for a few seconds before relaxing
  • Repeat the asana with the other side
  • Continue the pose 6-7 times from both sides

Legs-Up-The-Wall Pose (Viparita Karani Asana)

It releases mild backache, stress, and tension. Also, it strengthens the spine and neck muscles.

Legs-Up-The-Wall Pose (Viparita Karani Asana)

How To:

  • Lie close to a wall
  • Extend your legs up on the wall
  • Fix your buttocks and legs on the wall
  • Start walking on the wall as far as you can
  • Your back will be arched
  • Support your back with your hands or place a cushion under your back for support
  • Hold the pose for 5-10 seconds before relaxing
  • Slowly walk down to the starting pose
  • Repeat the pose a couple of times

Cat Stretch (Marjariasana) For Cervical Pain Treatment

Cat Stretch (Marjariasana) For Cervical Pain Treatment

It is the best asana to make the spine flexible. It strengthens shoulders, arms, and wrists. It tones the abdominal muscles and relaxes the mind. It also improves digestion and blood circulation.

How To:

  • Come down on all your fours and make a table position
  • Your wrists should be directly under your shoulders and your back straight
  • Keep your knees hip-width apart
  • First, raise your head and drop your navel and raise your tailbone
  • Maintain the pose for 5-10 seconds
  • Relax and get ready for the second pose
  • Drop your chin to your chest and arch your back as much as you can
  • Again hold the pose for 5-10 seconds
  • Come to the table position and repeat the poses 5-6 times

Thread The Needle Pose (Urdhva Mukha Pasasana)

Thread The Needle Pose (Urdhva Mukha Pasasana)

It will give a good stretch to your chest, shoulders, spine, neck, and back. It releases stress held in the upper back.

How To:

  • Come down on your fours with your wrists directly under your shoulders and knees hip-width apart
  • Lift your left hand and move it from between the right hand and the right knee with the palm facing up
  • Maintain the pose for up to 30 seconds
  • Slowly release and repeat it with the other side

Cow Face Pose (Gomukhasana)

Cow Face Pose (Gomukhasana)

It stretches ankles, hips, and thighs. It will also move your upper back and chest muscles.

How To:

  • Sit in a comfortable position
  • Raise your right hand and bend it to your back
  • Gently reach your right hand to the left hand and pull your left hand to your right
  • Hold the pose for 30 seconds
  • Do it with the other side and do it 5-6 times with both hands

Sphinx Pose (Salamba Bhujangasana)

Sphinx Pose (Salamba Bhujangasana)

It helps strengthen the spine and expands the chest and shoulders. It also stimulates abdominal organs.

How To:

  • Lie down on your chest with your elbows right under your shoulders and palms pressed on the floor
  • Strengthen your spine, tailbone, thighs, and legs to support
  • Lift your chest as much as you can and look straight
  • Hold the pose for 2 minutes
  • Relax and do it 5-6 times

Puppy Dog Pose (Uttana Shishosana)

Puppy Dog Pose (Uttana Shishosana)

It stretches the spine and shoulders. It also relaxes the mind and improves flexibility.

How To:

  • Come on all your fours with your hands directly under your shoulders
  • Walk your hands a step or two and lower your chest to the floor without folding your hands
  • Feel the stretch on your back and neck
  • Hold the pose for 30 seconds
  • Relax and do it 5-6 times

Corpse Pose (Shavasana) For Cervical Pain Treatment

Corpse Pose (Shavasana) For Cervical Pain Treatment

It helps reduce blood pressure, anxiety, and stiffness. It relaxes the body and mind. It will help align your spine, neck, and shoulders.

How To:

  • Lie down on your back with your feet hip-width apart
  • Rest your hands alongside with palms facing up
  • Align your spine, neck, and head
  • Focus on breathing and release the mental and muscular tension
  • Feel deep relaxation
  • Hold the pose for 5 minutes

Disclaimer: The above information is for educational purposes only and the viewers are advised to take necessary training and precautions before doing yoga.

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