6 Yoga Poses to Help Soothe Neck and Back Pain

Yoga is spiritual discipline that includes breathing control, meditation and body postures that is most used for health and relaxation. Yoga also helps a lot of people to lose weight and just feel good about them. It has been proven that yoga not only relaxes the body, it also helps people to relieve body pains such as back pain and neck pain. Yoga improves alignment, reduces stress and supports your holistic health.

What can be the causes for neck and back pain? Mental stress, improper posture, non-functioning work outs and improper breathing are just some of the cause for you to have neck and back pain.
You can try out these yoga poses to help you relieve your neck pain and back pain.

8 Point Shoulder Opener 

Lie down on your tummy and reach your right arm for about 90 degrees from your body. Your palm needs to face up and use your left hand under your shoulder to press away. You can bend your left knee and reach your left toes behind your right knee if rolling feels good.

Standing Mountain Pose 

Stand with your feet hip wide apart. Release the tailbone down toward the floor. Gently draw your belly in and up and lift your rib cage out of your pelvis. Relax your shoulders away from your ears and extend the top of your head toward the ceiling as if someone is pulling you up.

Shoulder Opener 

Kneel and place 2 blocks in front of you and place your elbows on the blocks. In a prayer position, place your hands together and release your head in between the blocks and reverse the prayer down your back. Stay in this position for 10 deep breaths.

Shoulder Shrugs

Sit or stand tall in Mountain Pose. Inhale your shoulders towards your ears and as you exhale, drop them down. Repeat this several times with relaxed arms and synchronizing your breath to your movement.

Standing Forward Fold 

Clasp your hands behind your sacrum. Soften your knees forward then fold. You can stay in this position for 5 – 10 deep breaths.

Align forward bend with neck massage

This pose applies traction to the cervical spine and brings blood flow to the neck and shoulder. From a standing position, lean forward, keeping knees bent. Flex from the hips (not the spinal column) and focus on lengthening the spine. Keep going until your belly rests on your thighs and the head hangs freely. Breathe deeply and massage your neck muscles and ears with the tips of your fingers, turning your head from side to side.

If you have a serious neck or back pain, consult a professional on how to go about the pain. Most of the time, a chiropractor can help soothe the pain using chiropractic care. This can work hand in hand with the yoga exercise above.

ALSO READ: Deconditioned: Do You Need Chiropractic Care?


  1. Thank you for displaying these images with clear descriptions on how to get relief from back pain and neck pain. Back Pain Treatment Bowmanville


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