Yoga For Neck and Back Pain

Beginner Yoga For Neck and Back Pain Asanas You Should Know

In contemporary times, everyone is living a sedentary lifestyle. That means everything is available at your disposal at the click of a button. Do you remember what was the time when you did something without using any technology? Whatever the case is, your body is taking its toll, especially on the neck muscles. As a result, more and more people are falling victim to cervical and numerous other neck issues. For that matter, the art of yoga for neck and back pain is going to come to your rescue.

We did some research to ensure you don’t end up sacrificing your neck health. Hence, we offer a deeper insight into why yoga for neck and back pain is the perfect choice for you. Going through all these points helps you enlighten yourself so that you can inculcate the art of yoga in your life. Further, go through some of the best asanas of yoga for neck and back pain. Read on.

With that said, let us understand how yoga helps you get rid of these two debilitating conditions.

Why is Yoga For Neck And Back Pain Is The Best Decision? – Know Here

There is enough proof of how yoga helps treat health issues like migraines, arthritis, and lower back pain. Further, numerous studies have proven how a week of yoga classes can provide you with improved mobility in comparison to taking pharmaceuticals. Hence, yoga is a recommended way to exercise your body and get rid of chronic pain by practising yoga for neck and back pain.

To help you avoid back and neck pain, yoga offers your body a gentle massage. Therefore, you can include light yoga stretching and asanas to help you get rid of these two issues.

Given below are five yoga for neck and back pain asanas you can practice to come out of this debilitating condition.

Yoga Asanas for Back Pain and Neck Pain

1. Cat-Cow Stretch

Cat-Cow Stretch

  • Start with your knees and hands on the yoga mat with your back straight.
  • Inhale and lift your sitting bones upwards. Bring your chest forward and let your stomach sink.
  • Slowly lift your head, relax your shoulders, and away from your ears. Keep looking straight ahead.
  • Exhale and round your spine towards. Tuck in your tailbone. Pull your pubic bone in the forward direction.
  • Relax your head towards the mat. Do not force your chin to touch your chest.

Thus, it is one of the best poses of yoga for neck and back pain to get rid of chronic pain.

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2. Bridge Pose

Bridge Pose

  • Lie down on the yoga mat. Bend your knees and keep your heels drawn towards your sitting bones.
  • Keep your arms alongside your body.
  • Press your arms and feet into the yoga mat while lifting your tailbone. Lift your thighs until these are parallel to the mat.
  • Bring your palms close together. Interlace your fingers under your hips, and place your hands under your hips for additional support.
  • Hold this pose for one minute and relax.
  • Come out of this yoga asana by bringing your spine back to the yoga mat.
  • Drop your knees on the mat.
  • Relax

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3. Cobra Pose

Cobra Pose

  • Lie down on the yoga mat with your hands under your shoulders and fingers facing the forward direction.
  • Bring your arms inward and towards your chest. Do not let your elbows fall out and towards the side.
  • Press your hands and lift your chest, head, and shoulders.
  • Now you can lift them halfway or completely up.
  • Slightly bend your elbows.
  • Let your head drop back to feel the stretch in this yoga for back and neck pain asana.
  • Release this position and come down on the mat on an exhale.
  • Keep your arms to the side and rest your head.
  • Now let us focus a bit on yoga poses that can help you get rid of neck pain.
  • Yoga For Neck Pain

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4. Child’s Pose

Child's Pose

  • Get into the kneeling position on the yoga mat and inhale.
  • Exhale and bring down your buttocks closer to your heels. Stretch your body down and bring your arms forward.
  • Rest your arms on the mat. Keep them alongside your stomach and in between the thighs and forehead.
  • Hold this position for some time with deep breaths. Feel the stretch in your spine.

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5. Corpse Pose

Corpse Pose

  • Lie down on the yoga mat. Keep your knees bent.
  • Inhale slowly and straighten one leg at a time.
  • Exhale and let your body relax with your hands and palms placed to the side of your body. Keep your palms facing upwards.
  • Keep your focus on inhaling and exhaling.
  • Hold this position for some time. Take at least 3 breaths with your eyes closed.
  • The Corpse Pose is one of the best yoga for back and neck pain asana. It rejuvenates your body and mind after a yoga session.

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Enough studies have been done on how yoga can help you get rid of health issues like arthritis, and back pain. However, this ancient art is useful when it comes to dealing with neck pain. First, let us find out what exactly causes neck pain in the first place.

1. Injury

Your neck is vulnerable to injuries, especially those arising due to accidental falls, car accidents, and sports. This happens when the muscles and ligaments in your neck are forced to move outside their normal range of motion.

If your neck bones are fractured, the spinal cord can also get damaged. Moreover, a sudden jerk motion of your head, known as whiplash can also lead to neck injuries.

2. Meningitis

Meningitis is inflammation of the thin tissue that surrounds your brain and spinal cord. If you suffer from meningitis, a fever and headache occur with a stiff neck. However, you should not take this lightly as it is a medical emergency.

3. Osteoporosis

Osteoporosis is a common health problem that arises with age. This weakens your bones and can also lead to small fractures. The condition occurs in the hands or knees and also impacts your neck.

4. Rheumatoid Arthritis

This is a medical condition that leads to swelling of your joints and bone spurs. If Rheumatoid Arthritis occurs in your neck, it can lead to stinging neck pain.

Unfortunately, there are many who also suffer from shoulder pain apart from neck pain. Let us examine what causes this issue to arise.

The Reason Behind Shoulder Pain

There are many factors that contribute to shoulder pain out of which the most common is Rotator Cuff Tendinitis. Want to know what this condition is? Keep reading. Rotator Cuff Tendinitis is a medical condition that is characterized by swollen tendons.

Another reason for shoulder pain is Impingement Syndrome. This is when the rotator cuff gets caught between the acromion (part of the scapula that covers the ball) and the humeral head (the ball portion of the humerus).

However, these two are not the only reasons for shoulder pain. It can also occur as a result of injury in some other body parts like the neck and biceps. Some of the reasons for this issue are;

  • Arthritis
  • Torn Rotator Cuff
  • Frozen Shoulder
  • Spinal Cord Injury
  • Heart Attack
  • Dislocated Shoulder

Tips For Beginner Yoga Practitioners

  • Learn to engage your scapula muscles while practicing yoga for neck and back pain.
  • Never force your neck to move in a different plane of motion.
  • Start slow with new movements to train your muscles.
  • Stop when you feel pain or discomfort when you practice yoga.
  • Shoulders play a vital role to maintain proper posture.
  • Always make neck exercises an active part of your life for better results.
  • Always warm up before you begin a yoga practice.
  • Make sure cool-down is an active part of your yoga routine for long-lasting results.

All these tips are for beginner yoga practitioners, however, experienced can also inculcate them. In short, yoga practice is an art and you must be prepared to have the best yoga experience.


Back and neck pain are often a result of a sedentary lifestyle and a lack of exercise. Although a gym membership might seem the best option all it does is stiffen your body’s natural flexibility. You should practice the five yoga for neck and back pain asanas mentioned above to cut the issue from its roots.


Ques 1) Is yoga good for neck and back pain?

Ans) Of course yes! Practising yoga when you are suffering from neck and back pain can help in releasing your pain. It improves the blood flow into painful body parts. Thus, it helps in relaxing your muscles leading to less pain.

Ques 2) Can yoga worsen back pain?

Ans) It depends! If your pain is very severe, then it is recommended that you do not practice yoga. However, if there is a slight pain, you must practice various yoga stretches that can help you relax and lessen the pain.

Ques 3) Should I stretch my neck if it hurts?

Ans) You can stretch your neck depending on the intensity of your neck pain. If it is too stiff and hurting a lot, you are advised to see a medical professional. However, if your neck hurts a little, you must stretch as it makes it more mobile and flexible.