10 Best Yoga Poses for Back Pain And Neck Pain

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Back pain can and neck pain can be quite common in people who often work for long hours sitting in the same chair. However, the best solution everyone opts for is pain killers.

Apart from painkillers yoga works perfect to get relief from every type of pain in our body. As we already know that doing yoga for few minutes in your regular life will keep our mind calm and helps us to be healthy both from internal and external.

Yoga also works for reducing the risk of certain health issues too. In this article we are going to see the best 10 yoga poses for getting relief from back pain and neck pain.

10 Best Yoga Poses For Back Pain And Neck Pain

All the following yoga poses are quite simple and very easy to do.

#1 Cat Pose/Majariasana:

This pose helps to strengthen your back and easily relieve pain. This posture is a great way to keep the back limber and happy.

How To Do:

  • Begin with tabletop position with your hands and knees and face downwards to the floor.
  • Now, slowly alternate between arching your back and rounding by pushing your hands to the ground.
  • Hold this position for few seconds and come back to starting point slowly.

#2 Downward Dog:

This posture will help to rejuvenate the whole body and give strength.

How To Do:

  • Begin with tabletop position with your hands and knees on the floor.
  • Now, slowly lift your hip by making your body upside down V position.
  • Relax your head and neck and draw your inner this towards your chest.
  • Spread your shoulder blades as much as possible and reach your hips up and back to open your lower back.
  • Hold this position for few seconds and breathe slowly.

#3 Child Pose:

Child pose is an amazing way to relax and great way to get relief from back and neck pain.

How To Do:

  • Begin with all fours on the floor by keeping your arms forward.
  • Now, sit back so that your butt is just resting above your heels.
  • Hold this position and take a deep breath all the way in to your hips.
  • The more you extend the direction, the more you feel relief.

#4 Bow Pose/Dhanurasana:

This posture is wonderful way to get rid of back pain and to strengthen the back muscles.

How To Do:

  • Lie down on the floor b keeping your face down.
  • Now, reach your hands towards your ankles and grab them and hold at one at a time.
  • Slowly lift your chest and thighs above the floor by keeping your chest forward and back of your thighs upward.
  • Hold this position for few seconds and slowly come back to the starting point.

#5 Locust Pose/Salabasana:

Locust is the best way to strengthen your back and buttocks.

How To Do:

  • Just lie down with your stomach on the floor by keeping your arms beside you, palms up and forehead on the floor.
  • Slowly lift your head, arms and legs at the same time away from floor.
  • Your thighs need to be rotated slightly and you must feel that you are body should elongate from head to toe.
  • Hold this position for few seconds and slowly come back to starting point.

#6 Camel Pose/Ushtrasana:

This pose helps to strengthen the flexibility of your spinal and relaxed your back muscles.

How To Do:

  • Begin with kneeling with all your fours and keep your knees at a hip distance apart.
  • Now, slowly rotate your thighs inward and press your shins and tops of your feet on to the floor.
  • Do not pinch or squeeze your buttocks.
  • Rest your hands on the back of your pelvis by pointing your fingers towards sky.

#7 Cobra Pose/Bhujangasana:

How To Do:

  • Begin with lying on your stomach on the floor and keep your legs and top of the feet flat on the floor.
  • Place your hands on the floor and lift your chest away from the floor and make sure feet, thighs and legs remain on floor.
  • Once the arms are completely straight then bring your head slightly backwards by keeping your shoulders and arms in line.
  • Hold this position for 10-15 seconds.

#8 Fish Pose/Matyasana:

This is an effective pose to release the tight muscles of your back and spine.

How To Do:

  • Lie back on your floor with your legs extended and arms along on your side and palms facing down.
  • Press your forearms and elbows to the ground and lift your chest to create an arc on the upper back.
  • Slowly tilt your head back and crown facing towards the floor.
  • Keep your thigh active and energized and press outward to your heels.
  • Hold the position for five breaths and come back to normal position slowly pressing your forearms and slightly lift the head off the floor.

#9 Palm Tree Pose/Tadasana:

This pose improves the spinal elasticity and good to overcome back strain.

How To Do:

  • Stand straight by keeping your legs feet apart and slowly raise your hands above your head by keeping your face straight like focusing at certain point.
  • Now, interlock the fingers of both the hands and turn them in such a way that the palm of your hands facing towards sky.
  • Take a deep breath by holding this position and stretch your arms, chest and shoulders towards sky.
  • While exhaling come back to starting point.

#10 Standing Forward Pose:

Standing forward pose helps in relieving the muscles of your lower back and decreases the pain in your back and spine.

How To Do:

  • Stand straight with a feet distance apart and inhale arms out to your side and palms facing upwards.
  • Exhale and gently bent at the waist as your lower arms out to the side and then downwards to the ground.
  • Grab the elbows of opposites and let your head hang. Hold these positions for few seconds and then bend knees slowly and place hands on the hips to come up.

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