7 Yoga Poses for Back and Neck Pain

We all know that yoga is great for flexibility, but did you know that certain yoga poses can help with neck and back pain? If you have back and neck pain, practice the yoga poses below to get some relief.

(Of course, as with any new exercise regimen, talk to your doctor to make sure it’s safe for you to practice these poses, especially if you’re recovering from an accident or injury.)

1. Cat-Cow Pose

This pose helps loosen your entire back and the neck. And the best part is that anyone can perform it, no matter how stiff you are.

How to perform:

  • Get in all-fours position on a yoga mat. Make sure your palms are directly below your shoulders and your knees are directly below the hips.
  • Look forward and slowly arch your back as much as possible.
  • Hold this pose for 2 seconds Inhale and then slowly extend your back as high as possible while you simultaneously bring your chin close to the chest.
  • Go back into the arched-back position and repeat this movement 10 times.

The cat cow pose

2. Seated Spinal Twist Pose

The seated spinal twist is great for improving spine flexibility. It will also improve the neck’s side-to-side flexibility.

How to perform:

  • Sit on the floor and keep both feet straight.
  • Bend the left knee and then place the left foot beside the outer thigh of the right foot.
  • Keep your back straight and place the right elbow on the bent knee. Keep your left hand on the floor.
  • Tilt your torso to the left side as far as your spinal flexibility allows.
  • Hold the pose for 20 seconds and remember to breathe deeply. Switch sides and hold the pose for the same duration.

Seated spinal twist

3. Cow Face Arms Pose

Sometimes you suffer neck pain due to tight shoulders. This pose will loosen your shoulder and upper back muscles.

How to perform:

  • Kneel on a yoga mat, then rest your buttox your heels.
  • Bend the right arm and bring it behind your head. Bend the right arm and bring it behind your back.
  • Stretch both hands until they touch each other.
  • Hold the pose for 15 to 20 seconds. If your hands can’t touch each other, use a towel to do this stretch.

Cow face yoga pose

4. Standing Forward Bend

Do this stretch regularly if you are struggling with lower back pain. It will loosen your hamstrings and glute muscles.

How to perform:

  • Stand upright and keep your feet hip-width apart. Place your hands on your butt and then inhale.
  • Slowly bend forward as you slowly slide your hands down your legs. Bring your head as close to the floor as possible without bending your knees.
  • Hold this position for 20 seconds. Repeat 3 times.

 Standing forward bend pose

5. Bow Pose

Beginners may find this pose a bit challenging. However, if you can perform it*, you will be able to stretch your chest, neck, shoulders, back, legs, and arms.

How to perform:

  • Lie face down on a yoga mat. Stretch your arms backward toward your legs.
  • Raise your legs backward, bend your knees, and grab your ankles with your hands.
  • Hold this stretch for 20 seconds.

*Avoid the bow pose if you have severe back pain.

Bow Pose

6. Fish Pose

This pose loosens the front neck muscles, which are usually tight and weak in people who sit for long hours.

How to perform:

  • Lie on your back and keep your palms on the floor. Keep your feet straight and bend your elbows.
  • Press through your elbows to lift your back off the floor without lifting your head and butt.
  • Try to extend your upper back as high as possible.
  • Hold the pose for 15 to 20 seconds. Rest and repeat 3 times.

Beautiful woman doing matsyasana pose

7. Thread the Needle

This twist is a great yoga pose for loosening your neck and spine.

How to perform:

  • Kneel on a yoga mat, and keep your knees and feet shoulder-width apart.
  • Bend forward and rest your head on the floor while keeping your back flat.
  • Tilt your torso to the left side and stretch your right arm underneath your body to the left as far as possible.
  • Extend the left hand over your head and rest its palm on the floor.
  • Hold this pose for 20 seconds for each side.

Young attractive woman in thread the needle pose, grey studio

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