Yoga can Cause and Cure Neck Pain

Many of us have tension in our necks, and we hope to leave a yoga class with our necks feeling better. However, this is not always the case.

Highlights:

Certain activities you could perform in a yoga class can cause neck pain rather than relieve it
Always warm up the neck muscles, by moving the head up and down, before getting into the actual practice
While holding a yoga pose, keep your head aligned with the spine

Misalignment and lack of awareness during yoga practice or even daily activities can result in neck pain, which is common. These include typical daily motions requiring repetitive forward movements, poor posture, or a tendency to hold your head still. It is usual to experience discomfort in the neck, and it is easy for the pain to travel to your shoulders and back. Neck pain can cause headaches and even injury.

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Neck pain may be due to minor causes like strain and sprain or due to more serious conditions like disc prolapse, cancer or fractures.

‘Modern technology can cause an ache in the neck. Fortunately, your yoga practice, when done correctly, can assist you in finding relief.’

Yoga Warm-Up and Stretching

Begin your practice with Sukshma Vyayam or other subtle exercises. Warm up your joints by gently rotating your hips, arms, wrists, head, and neck, as well as moving your ankles when performing yoga. Walk around the area quickly to stretch and relax your muscles. This will prepare your body for practice while also lowering your risk of injury.

Before attempting any postures that require you to bend your back, such as Camel Pose and Snake Pose, make sure your body is completely warmed up.

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Engage your Core

To ensure you have adequate core strength, tuck your legs into your chest for a full five seconds after rising your feet. Find a comfortable spot to lay your head. To establish where to position your head on the floor, place the base of your palm at the top of your nose and extend your middle finger to the top of your head. It allows you to:

Safely practice inversions.
While completing a headstand, rotate your forearms and elbows toward the floor.
Ensure you are not feeling any pressure or sensation in your head.
Keep your head still at all times while in the stance. If possible, utilize a spotter.

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Stretch Regularly

To avoid neck pain, it is recommended that you do yoga and stretch regularly in the morning. This may help with conditions such as shoulder and neck stiffness or soreness. Use these yoga practices at least three times each week in your practice.

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Yoga Postures To Relieve Neck Pain

There are a few stances that should be avoided if you want to avoid neck pain. There are numerous steps you may take to ensure that your yoga practice is appropriate for your body, level of ability, and ultimate goals.

Bird Dog (Marjariasana Variation)

With this yoga position, you can strengthen both your transverse abdominals and your back. Extend one arm and the opposing leg while on all fours and use double mats for added knee protection and cushioning. Switch sides after pausing to catch your breath. Repeat 5 times on each side.

Benefits of Bird Dog Posture

Helpful for back and abdominal support
Improves spinal health
Improves mental attention

Ustrasana (Camel Pose)

Crouch down gently on the yoga mat or a soft surface. Hands should be on the hips. Next, continue to arch your back gradually. Slide your palms over your ankles when your arms are straight. Leave your neck in a neutral position to avoid putting strain on it. Return to the starting posture slowly after exhaling.

Sarpasana (Snake Pose)

Lie on your stomach, hands clasped behind your back. Inhale deeply and hold your breath for a few seconds (this is known as Kumbakh). Raise your head, shoulders, and chest as far as possible. Maintain a firm foothold on the ground. Lie in this position for ten breaths.

Reduce your Digital Consumption

As a result of our present lives, we end up spending the bulk of our waking hours utilizing digital devices such as cell phones, computers, and tablets. People are thought to use their smartphones for an average of 4 hours every day, according to newly conducted research. This can add up to 1,400 hours each year, which is unnecessary. Long durations of sitting, as well as all of these harmful habits, can lead to poor posture and stiffness in the neck and shoulder regions.

The amount of tension that has been pent up may be a big influence on neck, shoulder, and back stiffness. When you are stressed, the stored nervous energy in your neck and shoulder area creates a significant lot of pain. Gentle yoga asanas, breathing exercises, and meditation can help you relax your muscles. Spend a few minutes each day observing your stress levels.

Source-Medindia