Best Yoga Poses To Reduce Back Pain

Neck pain can cause discomfort and irritation when it recurs or persists. Here are some yoga poses to reduce and prevent neck pain.

Bending forward while standing can be very helpful for neck pain

Neck pain can be very uncomfortable. It can even affect your mood and irritate you. There can be a variety of causes of neck pain, some of which include worn joints, compression in the neck, muscle strains, injuries and illnesses. If you experience occasional neck pain, you may not need to worry. A pain reliever might be effective to keep the pain at bay.

However, persistent or recurring neck pain can negatively impact your body and mood. In addition, it can affect productivity during the day as well as the quality of sleep at night. Aside from seeking professional help and changing your diet, you can try different exercises and stretches to relieve your neck pain. Yoga is considered to be a helpful exercise program for healing various joint pains, including neck pain.

Here are some yoga poses that may help you with persistent or recurring neck pain:

Cat Cow Position

This yoga pose has been shown to be helpful in relieving neck pain. How to do the cat-cow pose:

  • Get on your knees and hands (As you would imitate a four-legged animal)
  • Lift yourself back up, forming a mountain-like structure
  • As you do this, make sure to push your face inward and look at your own torso
  • Now push your back inward and form a U position with your back
  • While doing so, look at the ceiling
  • Repeat the mountain movement, facing in, and then the U structure, facing up, for a minute
  • Don’t accelerate. In fact, you are advised to change positions slowly and gradually

Bend forward while standing

This is one of the easiest yoga poses and is considered suitable for beginners. This pose helps release pent-up tension that may be present in the neck or upper body. How to do the standing forward bend:

  • stand up straight
  • Now slowly bend forward
  • The goal is to place your palms on the floor (fold your body in half)
  • Touching your toes can also be enough if you can’t bend far enough
  • At this point, your face should be facing your legs (your head is facing the floor).
  • Repeat this a few times at short intervals

Hand closure on the back

This is another effective pose to relieve stress from the neck. It’s also a helpful pose for stretching and exercising your arms. This pose has been shown to have better flexibility in the arms. This is how you can proceed on the rear hand fastener:

  • Place your right hand on your back and reach over your shoulder
  • At this point, your right elbow should be pointing toward the sky
  • Your right arm should be next to your face and folded back
  • Now take your left arm and try to touch your right hand, but under the shoulder joint (touch your lower back).
  • At this point, your left hand should touch your right hand
  • Hold this position for about 10-20 seconds and then switch
  • The switch would consist of your left arm now going over your shoulder behind your head and your right hand grasping the other under the shoulder joint and placing it across the lower back
  • Repeat this for 2-3 minutes

You can try adding a few more poses to these commonly known yoga positions. These positions are easy to do and great for beginners. However, a combination of yoga positions must be accompanied by a healthy diet. In addition, we insist that if you experience persistent or recurring neck pain, you see a doctor and seek appropriate treatment. These positions can be an adjunct to your treatment and may not work exclusively.

Disclaimer: This content, including advice, provides general information only. It in no way replaces a qualified medical opinion. Always consult a specialist or your GP for more information. NDTV takes no responsibility for this information.

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