Yoga Poses for Back and Neck Pain

Yoga is stated to be one of the most authenticated ways of channelizing energy throughout the body with the help of various poses. Being an ideal combination of physical, mental and spiritual health, Yoga has always been beneficial for people. Apart from enhancing the lifestyle and health of an individual, it is aimed at curing some of the most dreadful pains like neck pain and the back pain. In fact, yoga poses for back pain and neck pain are aimed to cure the issues. Neck pain is quite common and might occur because of various factors. These may include regular activities calling for repeated accelerative movement patterns, bad posture, or the practice of keeping head in a single position. In order to relieve pain, carrying out yoga is an outstanding method.

Apart from treating the neck pain, yoga has the ability to deal with back pain too. It should be known that lower back is a delicate spot for numerous people. Though, there are a variety of causes leading to lower back pain; still, poor postures and a weak core tasks are the two main causes of back pain. They tend to shorten the hip muscles that tend to pull over lower back leading to extreme discomfort. One should take care of the fact that proper identification of the cause of pain is mandatory to address it justifiably. Indeed, the general lower back pains can be dealt with yoga poses through aiming alignment issues. After all, back pain can pose a hurdle in normal lifestyle. One can opt for a variety of yoga poses for back and neck pain  mentioned here under.

Yoga Poses for Back and Neck Pain:

#1 – Cat Cow Yoga Pose (Marjaryasana/ Bitilasana):

Take a table top position with hands and knees to make sure that knees are well placed below wrists, hips, elbows as well as shoulder. Along with this, all of them should be perpendicular to the floor. Further, it is necessary to keep the head in a neutral position with eyes on the floor. In the next step, one should lift their sitting bones and chest towards the ceiling. This should enable your belly to sink towards the floor. In this exercising position, one should lift their head to look straight. It should be done at the time of inhaling and person needs come back to table top position after that.

Also Read: Do These 5 Effective Yoga Poses for Glowing Skin

#2 – Sphinx Yoga Pose (Salamba Bhujangasana):

Sphinx Yoga Pose

To do this pose, it is necessary for the person to lie on the ground with stomach touching the ground. The legs should be in inverted position with upper thighs touching the ground. Further to this, the elbows should be kept on the ground with half arms stretched properly. In this, it is necessary to lift half of your body up by giving a stretch on your abdomen. This sphinx pose is an ideal option to reduce stomach weight.

#3 – Supine Twist Yoga Pose (Supta Matsyendrasana):

This pose is all about lying on the back with arms stretched to both side. Then, one should bend their right knee and put the right foot over the left knee. Further to this, take the right knee over the left portion of the body by twisting your spine. One needs to relax by keeping their shoulders flat and closing the eyes. In this, one needs to breathe and hold for about 8 o 10 times. At the time of inhaling, roll the hips back on the floor and take legs back on exhaling.

#4 – Cobra Yoga Pose (Bhujangasana):

Cobra Yoga Pose (Bhujangasana)

Also called as Bhujangasana, one needs to lie down on the ground with stomach facing the floor. Then, the person has to keep their hands on the ground and stretch their arms as well as upper body upside. This will give an extensive stretch on the arms and strengthen muscles of the stomach. Along with this, it is necessary to stretch the neck by taking head backwards. This helps to relieve neck pain a lot.

Also Read: 7 Amazing Benefits of Yoga and Meditation in Your Daily Life

#5 – Fish Yoga Pose (Matsyasana):

Fish Yoga Pose (Matsyasana)

Being famous as Matsyasana, the fish yoga pose starts with taking Padmasana by folding legs and keep one foot over the opposite sides thigh and vice versa. After taking Padmasana, it is necessary to lie down with back touching the floor. Further to this, stretch your neck and put the crown area of your head on the ground. This pose gives an excellent stretch to the neck and back as well.

#6 – Triangle Yoga Pose (Trikonasana):

Triangle Yoga Pose (Trikonasana)

Also called as Trikonasana, the triangle yoga pose requires a person to stretch their legs and make a triangular shape. After this, one needs to stretch their arms and bend on the either side. This gives an excellent stretch to the back and the person gets relieved from the pain.

Also Read: Top 7 Benefits of Stretching That Impart Good Health

#7 – Standing Forward Bend Pose (Uttanasana):

Standing Forward Bend Pose (Uttanasana)

As a part of the standing forward bend yoga pose or Uttanasana, one need to stand straight with legs in a closed position. Then, one needs to bend forward and hold the legs with both hands. This is intended to give a proper stretch to your back and relieve it from extensive pain.

#8 – Downward Yoga Pose (Adho Mukha Svanasana):

In downward yoga pose, one should stand straight at first. Then, they have to bend forward with palms on the ground and stretching arms a little ahead to make a triangle. This is an ideal pose for treating back pain with much care for sure.


Yoga is intended to relieve a lot of pain related to back and neck because of the stretching exercises involved in it. One should make sure of consulting a yoga expert for doing every pose in the right manner for effective results.

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Image Courtesy: Cobra Yoga Pose, Fish Yoga PoseTriangle Yoga PoseStanding Forward Bend PoseSphinx Yoga Pose