Neck Pain and Shoulder Pain Relief with Simple Yoga Poses

Neck pain and shoulder pain usually results in an injury to the soft tissues in the said region of our body. These injuries can be a result of blow or impact, swelling, physical stress, mental stress, arthritis, wrong workout, a direct and icy blow from AC for a long time, improper sleeping posture or sitting still for too long. Physical injury, accidents may also result in long-term pain and stiffness. There are many remedies for the frequent neck and shoulder pain, but we will discuss here may yoga poses for pain relief.

major neck pain and shoulder pain
major neck pain and shoulder pain

Most Common Causes of Neck Pain and Shoulder Pain

The modern gadget-based lifestyle has resulted in one sure thing for most of us, a regular and constant pain in the neck and shoulder regions. It is because the human body was not made to sit continuously throughout the day and stare at screens! And our lifestyle and work make us sit for more than 8 to 10 hours every day and use mobile phones, laptops, and TV and sometimes are the most bizarre postures.

wrong smartphone posture
wrong smartphone posture

Many people even have the habit of using mobile phones even while eating, walking, or lying on the bed, creating much more stress around the shoulder and neck regions.

Check these postures that results in neck pain and shoulder pain most often. Avoid these wrong postures of using mobile phones, sitting for long hours and you feel the change.

Sometimes you do not need to even practice remedies for getting rid of neck pain and shoulder pain. Just need to make sure you are not doing things in the wrong manner. Un-following these incorrect way of doing things can help you a lot. Also many  times finding the cause of pain and removing that cause from life is itself a solution to your problems.

incorrect posture and issues
incorrect posture and issues

Wrong Workout, lifting heavy loads in the wrong way, sitting in front of screen for long hours, sleeping in the wrong postures are some of the common causes of neck pain.

 

Stretching Exercises and Ergonomics

There are many stretching exercises as well that can help you get relief quickly from neck pain and shoulder pain. You can do these stretching exercises while sitting on office chair as well. Apart from these stretching exercises, you need to take care of the ergonomics of your work place. You can improve your sitting posture, working posture and many more things to make sure you are not putting extra pressure on your neck and shoulders.

If you are met with an accident or are suffering from dizziness due to pain in these regions, always consult a doctor. In other cases, you must take steps to lead a healthier lifestyle and manage mild pain on your own, but in a more professional manner.

 

Yoga to Help Ease Neck Pain and Shoulder Pain

remedies for neck pain and shoulder pain
remedies for neck pain and shoulder pain

Fortunately, Yoga has many simple asanas or postures to help relieve acute pain in the neck and shoulder region instantly and to bring you long term relief from chronic pain over a period. Scientific studies and research with Yoga for neck pain have shown that Yoga can deliver effective and lasting comfort in easing neck and shoulder pain, stiffness, and stress.

With Yoga, you approach the pain with the primary objective of reaching a balance in flexibility, stamina, mobility, and durable strength in various body parts, including neck and shoulders. While helping relieve neck pain and shoulder pain, it can also have a tremendous calming effect on our state of mind.

Here we present ten simple poses to relieve the stress, pain, and stiffness in neck and shoulders that you can do without the supervision of a yoga master or trainer. Long journeys, hiking with load and business trips can also take their toll in the form of additional strain on the body, and the simple Yoga asanas can help you overcome it almost instantly.

Common Considerations While Practicing Yoga

  1. Breath and Asana Coordination – The breath should be channeled to help the movement in your spine and coordinate posture.
  2. Don’t try to master everything – you are not going to master anything from practicing these postures or asanas, so we strongly suggest you don’t recommend to anyone. These are to help you overcome excruciating pain and nothing more.

 

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10 Simple Yoga Asanas (Postures)

Find a peaceful room with proper lighting and a good quality Yoga mat, to begin with. Please start the session outdoors in the open air and early in the morning. It is always necessary to remember that you should be an empty stomach for at least 3 hours before the session.

 

1. Savasana or the Corpse Pose:

Shavasana or (corpse pose)
Shavasana or (corpse pose)

Steps to do :-

Lie down flat on your back with arms resting near your torso on both sides, with palms up, and legs a little distant.

Please keep your eyes closed, relax fully, take deep but slow breaths and try to sense everything in your body, around it, and in the environment.

Maintain the posture for at least 3 to 5 minutes.

 

2. Sukhasana or the Comfort Pose:

sukhasana for stress free spinal body
sukhasana for stress free spinal body

Steps to do :-

Sit comfortably with your upright spine, legs crossed one over the other, and gradually start taking deep breaths and holding them for a little longer each time.

While inhaling, fill your chest with air very slowly and while exhaling compress by drawing your navel inwards.

Repeat the cycle for 15-20 times in about 5-7 minutes.

 

3. Sukhasana Parivrtti or the Comfort Seated Twist:

yoga poses for better health and fitness
yoga poses for better health and fitness

Steps to do :-

Sit in the Sukhasana and relax your body.

Place the right hand on your left knee and your left hand on the mat behind you, slightly away from your body, with left hand’s fingers pointing away from your body. While exhaling, twist your body in the other direction and keep your head in the same direction.

Be there, take in breathe and hold the breath for 15 seconds. Again exhaling, again turn your shoulders left while you turn your head right. Hold the posture, inhale, and keep the breath.

Continue the cycle for 7-10 times.

 

4. Paschimottanasana or the Seated Forward Bend:

paschimottanasana or back pain yoga pose for quick relief
paschimottanasana or back pain yoga pose for quick relief

Steps to do :-

Spread your legs in front of you and join them together, keep the spine straight.

Put your hands on your upper thighs. While exhaling, forward, sliding your hands down the length of your legs trying to reach the feet, bring your chest closer to your thighs, and try to keep the chin at a 45-degree angle facing forward. Hold this position as long as you can.

While inhaling, pull your body and hands closer to your torso and coming to a sitting position again.

Repeat 7-10 times.

 

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5. Vajrasana or the Thunderbolt Pose:

thunderbolt pose or vajrasana
thunderbolt pose or vajrasana

Steps to do :-

Start by kneeling  on the floor.

Pull your knees and ankles together while pointing your feet in line with your legs such that bottoms of your feet should face upward.

Now Lower the hips and buttocks such that you sit on top of the heels when you exhale as shown in picture above.

Sit up tall with spine in straight position and activate the core muscles. Relax your arms on top of thighs or raise above head in namaskara position.
Drawing the shoulders down the back and away from the neck. Breathe In and Out slowly.

 

6. Bhujangasana or the Cobra Pose:

Bhujangasana or cobra pose
Bhujangasana or cobra pose

Steps to do :-

Start with going down on your belly, and place your hands stretched and intersected your hands over your lower back, palms fronting up.

Face towards left, and while inhaling, use the muscles in your upper back to lift your head, like a cobra snake. 

Exhaling, relax the upper body muscles, lower the chest, sweep both the arms wide, return to the original position, and turn your head to the right.

Repeat for the other side and complete the cycle 5-7 times.

 

7. Cakravakasana or the Cat Pose:

cat pose yoga asana for best fitness body exercise
cat pose yoga asana for best fitness body exercise

Steps to do :-

Stand on your knees and hands like a cat with your hands and knees perpendicular to the ground and try to stretch like a cat.

Inhaling, lift your back and chest away from the ground as much as possible from the ground, and forming an arc with your back, draw your shoulder blades together.

Exhaling, bring the chest and back again parallel to the ground and expanding the shoulders.

Repeat 7-10 times.

 

8. Uttanasana or the Standing Forward Bend:

Uttanasana ; standing forward bend stretching
Uttanasana ; standing forward bend stretching

Steps to do :-

Stand upright in a relaxed pose and straight back.

Take your feet about as much a part as your hips, and place your hands above your buttocks.

While exhaling, bend forward very gently though sliding your arms and hands down the backs of your legs.

Try bringing your chest as much closer to your thighs and tucking your chin within them.

Squash your shoulder edges inner together. Inhaling, raise your body again slowly, sliding your arms up to your back legs, starting with chest, and slightly lifted chin.

Gradually release the pressure of compression on the shoulders as well. Repeat the cycle 7 to 10 times.

 

9. Utthita Trikonasana or the Raised Triangle Pose:

yoga asanas for weight loss, triangular pose, trikona asana
yoga asanas for weight loss, triangular pose, trikona asana

Steps to do :-

Stand with your spine erect and feet spread more than the length of your shoulders, your arms parallel to the ground facing down and in front of your body.

Inhaling, turn your left foot at 90-degrees outward and bend laterally toward the left, keeping your shoulders steady and straight.

Now expand both arms outside and move them in the opposite direction, the left arm going towards the ground and the right arm moving upwards toward the sky.

Now turn your head in the direction of left.

Exhaling, repeat the reverse process slowly and without stress, bring the head to center, bring the arms again parallel to the ground and forward-looking, palms down, and turning the left foot back to point forward.

Repeat this with the other side. Do the whole cycle at least 7 to 10 times. 

 

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10. Bridge Pose or the Two-Footed Pose:

bridge pose yoga asana for weight loss
bridge pose yoga asana for weight loss

Steps to do :-

Be down on your back, arms stretched along the floor on your palms down. Bring your legs closer by bending your knees and placing the feet touching the hip, a little apart. While exhaling, press down on your feet.

Arms and head and raise your whole body, forming a right-triangle like a shape; keep your chin tucked, while elevating your pelvic area.

While exhaling, slowly lower your pelvic area, starting with head, neck, shoulders, upper back and lower back up to the hips to return to the starting position.

Repeat the asana 7 to 10 times.

 

Conclusion

Since the above-listed asanas are meant for a specific problem, they are not a cure-all, and it is essential to follow these:

improve your posture
improve your posture
  • Make adjustments to the chair, table height, bed mattress, and pillow to suit your back and shoulders.
  • When you are twisting, stretching or extending your body at this time you exhale, and inhale while going to the starting position.
  • Never cross your limits as Yoga will help you eventually push the envelope, but not on the first day. 
  • If you are going to practice Yoga for neck pain the first time, try to take a few sessions under the supervision of a trained yoga master.
  • Yoga only for neck and shoulders is suitable for immediate pain relief, but practicing Yoga for shoulder pain is entirety will help you in all physical and mental aspects.
  • Initially, set a time limit of 15 to 20 minutes of Yoga per day, and you can gradually increase the same.
  • Be alert about the posture while sitting and lying down, throughout the day.

 

Anchal Ahuja

I have 7 years of experience and an enthusiastic content writer always ready to give my best in my work, managing day to day SEM/SEO, writing and fully aware of social media.

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