Did you know that nearly 30–50% of adults worldwide experience neck pain each year, with cervical pain being one of the most common musculoskeletal problems? We live in a world where screens rule our lives. Here, stress creeps in unnoticed, welcoming neck pain among people of all ages. Yes, even the young ones!
While temporary fixes like painkillers and massages provide short-term relief, they often fail to tackle the underlying problem. This is where yoga comes in as a long-lasting solution. The ancient practice does more than mask the pain. It goes deeper than surface-level relief.
In this blog, Alpesh Yoga – trusted for yoga teacher training in Dharamshala – will elucidate everything about yoga for cervical pain. Let’s first answer the most frequently asked questions about cervical pain.
What are Frequently Asked Questions About Cervical Pain?
Can yoga cure cervical pain permanently?
Yoga cannot guarantee a complete cure, especially if the pain is due to medical conditions like cervical spondylosis. However, regular practice can significantly reduce stiffness, improve posture, and provide long-lasting relief.
Is it safe to do yoga with severe cervical pain?
If the pain is severe or due to an injury, consult a doctor or physiotherapist before starting yoga. Once cleared, start with gentle stretches and avoid poses that strain the neck.
How often should I do yoga for cervical pain?
Practicing yoga 4–5 times a week for 20–30 minutes can show visible results. Consistency is more important than intensity.
Do I need props like pillows or straps for these poses?
Props are not mandatory but can help beginners ease into certain stretches without straining the neck or shoulders.
Which yoga poses should I avoid if I have cervical pain?
Avoid headstands, shoulder stands, or deep backbends that put excessive pressure on the neck. Stick to gentle and restorative poses.
What are the Best Yoga Poses for Cervical Pain?
Here, we have prepared a list of highly effective yoga poses that will help you relieve tension, improve flexibility, and strengthen muscles supporting your neck. Not only are these beginner-friendly but also designed to target cervical pain and improve overall spinal health:
Tadasana (Mountain Pose) with Neck Movements
This simple standing posture aligns the spine and improves posture, which is often the root cause of cervical pain. Adding gentle neck rotations can release stiffness. Besides relieving cervical tension, tadasana also improves breath control and promotes mental clarity. Helping you reduce stress that can exacerbate pain.
Those who perform it regularly can also notice improvement in their leg strength and overall body balance.
How to do it:
– Stand tall with feet hip-width apart.
– Relax shoulders and keep arms by your side.
– Slowly rotate your neck clockwise and anticlockwise.
– Repeat for 1–2 minutes.
Benefits: Corrects posture, relieves neck stiffness, and promotes relaxation.
Bhujangasana (Cobra Pose)
Bhujangasana, also known as the Cobra Pose, is one of the most effective yoga postures for relieving cervical pain. This gentle backbend not only stretches the neck, shoulders, and spine but also helps in strengthening the upper back muscles, which play a key role in supporting the cervical region.
How to do it:
– Lie flat on your stomach with palms under shoulders.
– Inhale and lift your chest while keeping elbows bent.
– Keep your gaze forward, not upward, to avoid straining the neck.
– Hold for 15–20 seconds and release.
Benefits: Strengthens neck and back muscles, reduces tension from prolonged sitting.
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Matsyasana (Fish Pose)
Matsyasana, or the Fish Pose, is considered a powerful restorative posture in yoga. It opens up the chest and throat while improving blood circulation to the neck and cervical spine. This asana is particularly effective for people who spend long hours hunched over a desk or mobile phone, as it helps counteract poor posture and relieves stiffness in the neck and shoulders. By gently stretching the front of the body, Matsyasana not only relaxes tight muscles but also improves respiratory function and reduces fatigue.
How to do it:
– Lie on your back and keep legs extended.
– Place palms under hips and lift the chest upward.
– Gently drop your head backward, letting the crown of your head rest lightly on the floor.
– Hold for 15–30 seconds and relax.
Benefits: Improves spinal flexibility, opens chest and throat, relieves cervical tension.
Marjariasana-Bitilasana (Cat-Cow Stretch)
Known as a dynamic duo, Cat-Cow Stretch combines two complementary movements that work wonders for spinal health. Marjariasana (Cat) and Bitilasana (Cow) when performed together, create a fluid motion that gently massages the spine, improves flexibility, and relaxes the neck muscles. This sequence is especially helpful for releasing tension caused by prolonged sitting or stress. Apart from easing cervical pain, it also warms up the body and prepares the spine for deeper yoga postures.
How to do it:
– Come onto your hands and knees in a tabletop position.
– Inhale, arch your back, and lift your head (Cow pose).
– Exhale, round your back, and drop your head (Cat pose).
– Repeat for 8–10 rounds.
Benefits: Enhances spinal mobility, releases stress from the neck and shoulders.
Setu Bandhasana (Bridge Pose)
Setu Bandhasana, or Bridge Pose, is a gentle backbend that not only strengthens the spine but also targets muscles that support the neck. By lifting the hips and opening the chest, this asana improves posture and helps restore the natural curve of the spine, which often gets disturbed due to slouching. It also enhances blood circulation in the upper body, bringing nourishment to the cervical region. Bridge Pose is therapeutic for those dealing with cervical pain, back stiffness, and even mild stress or anxiety.
How to do it:
– Lie on your back with knees bent and feet hip-width apart.
– Inhale and lift your hips upward while pressing your shoulders into the mat.
– Keep the neck relaxed and gaze at the ceiling.
– Hold for 20–30 seconds, then slowly release.
Benefits: Strengthens neck, back, and shoulders, improves blood circulation.
Yoga Poses for Cervical Pain: Conclusion
Cervical pain is a modern lifestyle problem, but with regular yoga practice, it can be managed naturally and effectively. The poses above not only target stiffness and pain in the neck but also strengthen supporting muscles, improve posture, and promote overall well-being.
You just need to start slow. Listen to your body and make yoga a part of your daily routine for a healthier, pain-free neck.
Still have questions about cervical pain and yoga? Write to us at alpeshyoga@gmail.com and get a quick reply from our experts.
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