6 Best Simple And Effective Yoga For Neck Pain Relief

Have you ever felt pain or discomfort in your neck and shoulder area?  The causes of neck pain can be simple: sitting in the same position for too long or having a rough night's sleep. But the good news is that there are simple solutions to this pain. You can practice some natural remedies like yoga asanas to get instant relief from neck pain.   
 

The best part about yoga is that it has been around for over five thousand years and is still strong today. They are easy to do and are effective for giving positive results. In this blog, you will know about the 6 best yoga for neck pain. Keep reading to learn more! 

Table Of Contents 

1. Which Yoga Is Best For Neck Pain? 
2. Is Yoga Good For The Pinched Nerve In The Neck? 
3. Can I Do Yoga With Neck Strain? 
4. How Do I Relieve Neck Pain In 5 Minutes? 
5. The Final Say 
6. FAQs 
7. References 

Which Yoga Is Best For Neck Pain? 

Yoga can be a great way to improve your overall health, including neck pain. Here are the six best yoga poses that you can easily perform to get instant relief from neck pain: 

1. Puppy Pose 

The Puppy Pose can be a great option if you want to stretch your neck and upper back muscles.  

• To do the exercise, assume a tabletop position with your hands and knees on the ground. Now, place your hands under your shoulders and your knees under your hips. 
• Breathe in and curl your toes under, then breathe out and push your hips up and back, making your spine arch.  
• Try to keep your hands down between your arms and hold for five breaths. 

2. Cat-Cow Pose 

This simple yet effective yoga pose can help improve your sitting and laying posture and relieve tension in your neck and upper back. You can perform it anywhere, making it an ideal exercise for people with busy schedules.  

• To do this pose, you only need to get on all fours, inhale as you arch your spine and lift your chest, and exhale as you round out your spine while looking down at the floor.  
• Repeating this movement several times with each breath can help you feel more relaxed, energised, and focused.  

3. Child's Pose 

A child's pose, or balasana, works effectively to relieve neck pain as it stretches the tight areas of the body, including the neck, shoulders, and back. It can also help with headaches and tech neck pain. 

• To do this pose, just be in the top position. 
• Now, sit back on your heels and try to stretch your arms in the forward direction to rest them on the floor.  
• Take five deep breaths while holding this pose.  
• It's a great way to unwind and release tension in your body. 

Also Read: Yoga Poses for Flexibility Enhancement & Empower | ToneOpFIt 

4. Bridge Pose 

This yoga pose for neck pain can help you build strength and improve your overall posture, making it a valuable addition to any yoga routine. 

• To perform this pose, lie on your back by bending your knees.  
• As you inhale, lift your torso and hips off the floor, extending your spine and keeping your chest lifted and shoulders down.  
• Hold the pose for five deep breaths, really focusing on engaging those key muscle groups before slowly lowering yourself to the floor.  

5. Reclining Twist 

It stretches and tones the neck muscles, along with various other parts of the body. 

• Lie on the floor with your back straight. Lift your right leg up and over your left leg, making a right angle with your right foot on the floor. Keep your left leg straight and stretch your arms out to the sides, facing to the right.  
• Take a few deep breaths while holding this pose for thirty seconds, and then repeat on the other side with your left leg.  
• This pose is called the dancing pose of Shiva and can help you feel more peaceful and centred. 

6. Legs-Up-The-Wall  

This pose can be very helpful in relieving mild back pain and neck tension, reducing fatigue, and preventing cramps in your feet.  

• One easy yoga pose that can help you feel better is to lay on your back with your legs straight up against a wall.  
• You should keep your feet facing the ceiling and your legs touching the wall.  
• Now, rest your arms out to the sides with your palms facing upward.  
• Take slow, deep breaths and exhale at least fifteen times before you switch to the next pose.  

Also Read: Yoga For Stress Management And Its Instant Benefits | ToneOpFit 

Is Yoga Good For The Pinched Nerve In The Neck? 

Pinched nerves are a common problem due to ageing, injury, degenerative disc disease, spinal disc problems, arthritis, or even pregnancy. Luckily, most cases can be treated at home. One complementary therapy that is helpful for a pinched nerve in the neck is yoga.  

Yoga's gentle stretches and movements can improve flexibility, reduce inflammation and relieve pain. However, it's important to avoid any poses that cause pain and listen to your body. Many people find that practising yoga regularly for their neck pain can be an effective treatment that eliminates the need for medication or other treatments. 

Can I Do Yoga With Neck Strain? 

Yes, you can do yoga with a neck strain, but it's important to be careful while doing yoga, as some yoga poses could potentially aggravate your neck and cause further pain.  

However, there are still many yoga asanas for neck pain that can be done safely. It's best to avoid any poses that involve putting weight on your neck or that require you to lift your head off the ground.  
 

Instead, focus on gentle poses that stretch your neck and improve flexibility, such as Cat-Cow, Child's Pose, and Bridge Pose. Always listen to your body and stop any poses that cause discomfort or pain.  

 Here are some general tips: 

• Focus on gentle stretches. Avoid any poses that put a strain on your neck, such as deep backbends or inversions. 
• Use props. A rolled-up towel or yoga block can help to support your neck and shoulders in certain poses. 
• Pay attention to your alignment. Make sure your spine is stretched and your neck is in a neutral position. 
• Stop if you feel pain. If you feel any pain in your neck, stop the pose and rest. 

Also Read: These Top 10 Yoga For Neck And Shoulder Pain | ToneOpFit 

How Do I Relieve Neck Pain In 5 Minutes? 

Neck pain and neck stretches can be a real problem that can affect your daily activities and overall quality of life. Luckily, you can do a few things to relieve neck pain quickly. Here are some tips that might help: 

1. Do Some Stretching  

You can try stretching to get relief from neck pain. To do this, tilt your head to one side and hold it for about 30 seconds. Now, repeat this process with the other side as well. Rolling your shoulders can also help release tension in your neck. 

2. Use Ice or Heat Compression Technique 

Next, you can use ice or heat compressors to get instant relief from neck pain. Both methods are good enough to prevent neck pain. They are one of the best-proven methods to alleviate pain and reduce inflammation. Try to compress the affected area for about 15- 20 minutes. 

3. Give Your Neck A Gentle Massage  

This is the most effective treatment for neck pain. Simple and gentle massage can ease tension and promote blood flow to the area. Use your fingers to massage the sides and back of your neck gently. 

4. Improve Your Posture 

Many people experience neck pain due to poor posture. It is essential to be mindful of your body position and maintain good posture throughout the day. Whether sitting at a desk or standing for long periods, sit and stand up straight, keeping your shoulders relaxed and chin parallel to the ground. 

The Final Say 

Practising yoga can be an effective and natural way to relieve neck pain. The six yoga poses mentioned in this article can help stretch and strengthen the neck muscles, reduce inflammation, and alleviate pain. Remember to listen to your body and avoid any poses that cause discomfort. With consistent practice, you may experience relief from neck pain and improved overall health. 

FAQs 

1. What are some yoga poses for neck pain relief? 

You can practice some yoga poses to get relief from neck pain, like 

• Cat-Cow stretch 
• The Child's Pose 
• Cow face pose. 

2. Can yoga help with shoulder pain? 

Yes, yoga can also help relieve shoulder pain. It strengthens the muscles surrounding the shoulder joint, lowers neck and shoulder strain, and increases range of motion. Some effective yoga for neck pain and shoulder pain include: 

• Child's Pose 
• Thread the needle 
• Puppy pose 

These yoga positions for neck and shoulder discomfort are helpful and may be the best way to find relief.   

3. What are the best yoga exercises for neck pain? 

Some of the best yoga exercises for neck pain include the Cobra pose, the Fish pose, and the Shoulder stand pose. 

4. Can yoga help with a pinched nerve in the neck and shoulder? 

Yoga can help relieve pain from a pinched nerve in the neck and shoulder by improving circulation, reducing inflammation, and stretching the muscles around the affected area. 

5. What is cervical neck pain yoga? 

This yoga specifically focuses on stretching and strengthening the upper back muscles and neck and helps alleviate pain and stiffness. 

6. How can I find relief from neck pain using yoga? 

You can find relief from neck pain using yoga by practising gentle stretches and poses that focus on the neck and shoulders, as well as incorporating breathing exercises and meditation to help reduce stress and tension. 

7. Can yoga worsen neck pain? 

 It is possible for yoga to worsen neck pain if the poses are not performed correctly or if there is an underlying injury or condition. Therefore, it is important to take guidance from a registered yoga expert to get the right direction. 

8. Are there any precautions I should take when practising yoga for neck pain? 

Yes, here are some tips that you can focus on to prevent any kind of injury: 

• Try to start slowly and then gradually increase the intensity of the yoga. 
• Also, try to avoid any poses that cause pain or discomfort. 
• Lastly, try to modify yoga poses as needed to accommodate any injuries or limitations. 

References  

• https://www.yogajournal.com/poses/anatomy/neck/yoga-for-neck-pain/  
• https://www.artofliving.org/yoga/health-and-wellness/yoga-for-neck-pain  

About ToneOp Fit  

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.