Neck Pain
Yoga for neck pain: Try these 7 stretching exercises for just 5 minutes per day to relieve it

Do you suffer from neck pain that persists day after day? We’ve got an amazing solution that combines yoga and meditation! We’re introducing you to a special yoga flow curated by a trainer for International Yoga Day in 2023. Get ready to say goodbye to discomfort and embrace a life free of pain! These yoga poses for neck pain relievers will help you to relax and rejuvenate your neck.
It can be frustrating to deal with neck pain that persists. Regular yoga practice can help relieve neck pain and ease the nagging discomfort. You can target the neck muscles and joints by focusing on gentle movements. This will promote relaxation, increased flexibility and reduced pain. Let’s go through a yoga sequence designed to relieve neck and shoulder pain.
Yoga for neck pain relief
Swati Kain, a certified yoga trainer, shares a yoga flow that includes 7 stretches to relieve neck and shoulder pain.
1. Neck Stretches
Start by sitting or standing straight with your spine aligned. Slowly tilt your head to the left, bringing your right shoulder closer to your right ear. You should feel a gentle stretching along the left side your neck. Hold this position for 10 to 15 seconds and then repeat on the other side. Perform this stretch on each side 2-3 times.
Try these 5 super simple stretches to help reduce neck pain.
2. Active Hands Behind the head
Assume a relaxed sitting position. Ensure that your spine is straight and aligned. Place your hands behind your head and interlace your fingers. As you push your head backward, apply gentle pressure to your hands. Hold for 10 second, feeling the stretch on the front of your head. Repeat 2-3 times.
3. Stretch from the chin to the shoulder
Slowly lower your right ear towards your right shoulder. Bring your chin to your shoulder. Feel the tension and gentle elongation along the left side your neck. Repeat on the other side. Perform this stretch on each side 2-3 times.
4. Elbow Rotations
Stand with your arms relaxed at your sides and your feet hip-width distance apart. Fold your elbows gently, allowing your fingertips and shoulders to touch. While keeping your elbows bent and rotating your arms in small circles, keep your elbows bent. After 10 rotations in one direction, reverse it. Perform 2-3 rotations in each of the directions.
5. Shoulder Shrugs
Stand with your legs hip-width apart, and your arms relaxed by your side. As you exhale, inhale deeply and lift your shoulders towards your ears. Hold for a moment, and then exhale while releasing your shoulders. Repeat this movement 10-12 times, focusing on relaxation.
6. Gomukhasana is also known as the Cow Face Pose.
To do the cat cow pose, sit on the floor and extend your legs in front of yourself. Cross your right leg across your left and stack your knees. If possible, bring the heel of your right foot to the outside edge of your left hip. Lift your left arm and bend it upwards, bringing your hand between your shoulder blades. Extend your left arm behind you, aiming to clasp or interlace your right hand. Hold for 30 seconds while breathing deeply. Then switch sides.
Watch Swati Kain’s video on neck pain relief only at Health Shots!
7. Balasana is a child’s pose.
Start on all fours with your knees hip width apart and your toes in contact. Spread your legs wider to allow your torso fit comfortably between your thighs. Stretch your arms out, allowing them full extension, while simultaneously lowering the forehead to rest on the mat. Focus on deep, relaxed breathing while remaining in this position for 1 to 2 minutes.
You can finally say goodbye to neck pain by incorporating these poses into your daily routine!

We understand how important it is to choose a chiropractor that is right for you. It is our belief that educating our patients is a very important part of the success we see in our offices.
Neck Pain
Re: Chronic Pain: Management focuses on the individual, not the pain.
Dear Editor
Chronic pain management focuses on the individual, not the pain.
I am very pleased with the review by Kang and colleagues [1]. I write as a spinal pain specialist whose patients had an average episode duration of pain pain of 2.5 years [2] for low back pain and 1.3 years for neck pain [3]. These studies confirm that Kang et. al. noted the significant extent of spinal and extraspinal pain, sleep disturbance, and psychological distress. I also recognize the ‘heartsinks’ who have seen many consultants for a variety of complaints, and those with hypersensitivity. I do accept that some patients need further investigations, but it can be done in a way that does not cause further anxiety. To ensure that intensive rehabilitation is not contraindicated. By showing a genuine interest in the family, job and interests of the individual, you can begin to build confidence and hope for the clinical path being recommended.
The review ignores trauma’s effects on some people, causing their pain to begin, and for others, a major factor. Thirteen percent of patients with neck pain who presented to my clinics had a traumatic origin with a missed break and significant psychological comorbidity. Subsequently, it became clear that post-traumatic distress (PTPD), [a term used because post-traumatic stress may require specialist knowledge for diagnosis] can be present in rheumatological practices [4] and with the increasing influx of refugees in the UK [5], more patients are being diagnosed with PTPD. This can have major effects on families [5]. PTPD is commonly seen in medicolegal situations where accidents have caused major destruction to the lives of individuals and their families, including divorce [6]; and is often associated mood disturbances [6].
Kang et. al. correctly mention that sleep disorders are important in the management chronic pain [1], however, two important aspects of a’sleep story’ must be identified. It is important to ask the individual what they are thinking about when they lie awake in bed at night. This may provide clues as to social or family stress. Second, you should ask about their nightmares and dreams, especially if they are unpleasant. These often involve reliving trauma or accidents. When asked about nightmares, people who deny any unpleasant memories during direct questioning may reveal clues. The presence of PTPD can be important because it opens up therapeutic opportunities with psychological support and medications.
My experience in rehabilitation medicine over the years has taught me that to fully assist our disadvantaged clients, social issues must be resolved before psychological issues, and psychological issues must be resolved before physical issues!
References
1. Kang Y et. al., Chronic Pain: Definitions and Diagnosis. BMJ (Clinical Research ed. ), 2023. 381: p. e076036.
2. Frank A. et al. A cross-sectional study of the clinical and psychosocial features of low back injury and the resulting work handicap: Use of the Quebec Task Force Classification. Int J Clin Pract, 2000; 54(10) p. 639-644.
3. Frank A, De Souza L and Frank C. Neck Pain and Disability: A Cross-sectional Survey of the Demographic and Clinical Characteristics of Neck Pain Seen in a Rheumatology Clinic. Int J Clin Pract 2005; 59(doi: 10.1111/j.1742-1241.2004.00237.x): p. 173-182.
4. McCarthy J. and Frank A. Posttraumatic psychological distress can present in rheumatology. BMJ 2002. 325(27 July): p. 221-221.
5. Frank A. Refugee status: a yellow-flag in managing back pain. BMJ 2007;334(13 Jan): p.58-58.
6. Frank A. Psychiatric effects of road traffic accidents: often disabling, and not recognised (letter). BMJ 1993, 307(13th Nov): p.1283.

We understand how important it is to choose a chiropractor that is right for you. It is our belief that educating our patients is a very important part of the success we see in our offices.
Neck Pain
Landmark Trial: Opioids No Better Than Placebo for Back Pain
The first randomized controlled study testing the efficacy of a short course opioids for acute nonspecific neck/low back pain suggests that opioids do not relieve acute neck or low back pain in the short-term and can lead to worse outcomes over the long-term.
After 6 weeks there was no significant difference between the pain scores of patients taking opioids and those who took a placebo. After one year, the pain scores of patients who received placebos were slightly lower. After 1 year, opioid users were also at a higher risk of opioid abuse.
Senior author Christine Lin, Ph.D., from the University of Sydney told Medscape Medical News that this is a “landmark trial” with “practice changing” results.
Lin explained that “we did not have any good evidence before this trial on whether opioids are effective for acute neck or low back pain, but opioids are one of the most commonly prescribed medicines for these conditions.”
Lin stated that based on these results “opioids shouldn’t be recommended at any time for acute neck and low back pain,”
The results of the OPAL study have been published online in The Lancet on June 28.
Rigorous Test
The trial was conducted at 157 primary care and emergency departments in Australia, with 347 adults who experienced low back pain or neck pain for 12 weeks or less.
They were randomly allocated (1:1) to receive guideline-recommended care (reassurance and advice to stay active) plus an opioid (oxycodone up to 20 mg daily) or identical placebo for up to 6 weeks. Naloxone is given to prevent opioid-induced constipation, and to improve blinding.
The primary outcome was the pain severity at six weeks, as measured by the pain severity subscale (10-point scale) of the Brief Pain Inventory.
After 6 weeks of opioid therapy, there was no difference between placebo and opioid therapy in terms of pain relief or functional improvement.
The mean pain score was 2.78 for the opioid group at 6 weeks, compared to 2.25 for the placebo group. (Adjusted median difference, 0.53, 95% CI -0.00 – 1.07, P=.051). At 1 year, the mean pain scores of the placebo group were lower than those of the opioid group (1.8 and 2.4).
The risk of opioid misuse was doubled at 1 year for patients randomly assigned to receive opioid therapy during 6 weeks as compared to those randomly assigned to receive placebo during 6 weeks.
At 1 year, the Current Opioid Use Measure (COMM), a scale that measures current drug-related behavior, indicated that 24 (20%) patients from 123 patients who received opioids, were at risk for misuse. This was compared to 13 (10%) patients from 128 patients in a placebo group ( p =.049). The COMM is a widely-used measure of current aberrant drug related behavior among chronic pain patients who are prescribed opioid therapy.
Results Raise “Serious Questions”
Lin told Medscape Medical News that “I think the findings of the research will need to be distributed to doctors and patients so they receive the latest evidence on opioids.”
“We must reassure doctors and their patients that the majority of people with acute neck and low back pain recover well over time (normally within 6 weeks). Therefore, management is simple – stay active, avoid bed rest and, if needed, use a heat pack to relieve short term pain. Consider anti-inflammatory drugs if drugs are needed,” Lin added.
The authors of the linked comment state that the OPAL trial raises serious questions regarding the use of opioids for acute neck and low back pain.
Mark Sullivan, MD PhD, and Jane Ballantyne MD, from the University of Washington in Seattle, note that clinical guidelines recommend opioids to patients with acute neck and back pain when other drugs fail or are contraindicated.
As many as two thirds of patients may receive an opioid for back or neck pain. Sullivan and Ballantyne say that it is time to reexamine these guidelines.
The National Health and Medical Research Council (NHMRC), the University of Sydney Faculty of Medicine and Health (University of Sydney Faculty of Medicine and Health) and SafeWork SA funded the OPAL study. The authors of the study have not disclosed any relevant financial relationships. Sullivan and Ballantyne have served as board members of Physicians for Responsible Opioid Prescribing (unpaid), and paid consultants for opioid litigation.
Lancet. Online published June 28, 2023. Abstract
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We understand how important it is to choose a chiropractor that is right for you. It is our belief that educating our patients is a very important part of the success we see in our offices.
Neck Pain
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We understand how important it is to choose a chiropractor that is right for you. It is our belief that educating our patients is a very important part of the success we see in our offices.
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