Yoga Poses to Fix Back and Neck Pain Issues

  • 24 months ago
3 minute read.
Yoga Poses to Fix Back and Neck Pain Issues

Performing yoga promotes many benefits that are backed up by science, like reducing stress, enhanced heart health, improving sleep quality, and decreasing chronic pain. Yoga stretches in yoga increase spine elasticity and help release stiffness in the neck and back.

Try These 5 Yoga Poses to Relieve Back and Neck Pain-


#1. Commence by coming on to all fours. Confirm that the shoulder is over the wrist and that knees are right beneath your hips.

#2. Inhale slowly, let the belly fall down, and roll shoulder backwards. Now the look up towards the sky/ceiling.

#3. As you breathe out, do the opposite. Let the belly suck in inwardly, and stick out (expand) the rib cage upwards. Pause and gaze towards your navel.

#4. Now, recap the process as you inhale and exhale.


#1. Lie on your back with arms stretched at shoulder level.

#2. Fold your knees and the soles of your feet touching on the ground.

#3. Lower both the legs to the left side, turning your spine, and try to touch the knees on the floor.

#4. Roll your head away from your legs, extend your right hand as you relax your gaze.

#5. Hold the posture for 20 - 30 secs. Focus on the twist. Keep breathing.

#6. Now, repeat the same on the other side.

#7. Slowly come back to the lying position and relax


#1. Sit down in Vajrasana, keep your spine and head straight.

#2. Start breathing in, raise the arms above the head, and keep them straight (also: shoulder-width apart)

#3. Exhale while bending the trunk forward from the hips such that your stomach touches your thighs. (Your arms and head straight should still be straight)

#4. At the end of the movement, the hands and forehead should rest on the floor.

#5. Hold for 4 - 12 breaths.

#6. Release the pose gently and come back to the seated position.


#1. Bend your right knee, and place your heel under thigh.

#2. Know cross and bring the left knee over the right knee such that both the knees are upon each other.

#3. If you can’t place them exactly upon each other, that’s okay, just wrapping them would be fine too.

#4. Whichever knee is up (here the left one), raise the same hand (left hand) and bend it.

#5. Bring the other arm (right arm) from behind the back, and hold both the hands.

#6. Your left arm should be close to your ear and gaze should be straight towards the front.

#7. Expand your chest, smile, and try to have a grip on the hold. If you are not able to hold your hands, you can bridge the gap using a towel.

#8. Try holding for a few more seconds.

#9. Slowly leave the hands and relax.


#1. Make sure your palm is in line with your shoulders and your knee is in line with the buttocks.

#2. Now inhale and stretch your right arm upwards, and slowly bring it down, and pass it like a thread in needle, from between your left palm and left knee.

#3. Drop your shoulders down, if you can, then take your left arm upwards. Be in that position for few breaths.

#4. If you want to raise the level, bring your left hand down and keep your left hand in front. Stay in the pose for 10 seconds.

#5. Come up slowly and repeat the same process by changing side.


If you’re experiencing slight pain or discomfort in your neck and back, you can practice these yoga poses to ease symptoms. But if the intensity of pain or cricks increases, it may be a cause of bad habits like poor positioning during sleep, or poor ergonomics that can lead to more serious conditions. If you think your current situation is worsening and requires medical attention, it would be wise to consult a doctor on The Wellness Corner before performing yoga.

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