Which yoga pose is best for neck pain? Here are some yoga poses to cure neck and back pain and gives you instant relief.

10 Yoga Poses to Cure Neck and Back Pain

The hectic lifestyle of today’s times leads to a high level of stress. The lack of movement due to constantly sitting at the desk, looking at the screen, and mobile addiction are affecting the posture of our body and leading to a lot of problems such as neck pain, shoulder pain, and back pain. It is important to take corrective measures to get rid of these problems and lead a healthy life.

The regular practice of certain yoga poses is proven to relieve stress and ease pains and aches. Here are some yoga poses to cure back and neck pain.

If you are a beginner in yoga, it is advisable to practice these poses slowly. Hold the position for as long as you can and do not overdo it. With practice, you will be able to increase the time of the hold. Be consistent in your routine and practice daily to see faster results.

10 Poses To Cure Back and Neck Pain

 1. Cat-Cow Pose

Cat cow pose relieves the tension in the spine and shoulder girdle. The pose can be done easily by beginners as well. Pay attention to the posture and your breathing.

Cat Cow Pose


Come to the mat on all your four limbs (crawling position). Your hands should be directly under the shoulder and knees under the hips. Lift your head up and look forward. Lift your sitting bones towards the ceiling while inhaling slowly. Your shoulders must be away from your ears while doing this. Now press your hands into the mat. Exhale slowly as you bend the head downwards, lower your sitting bones and lift the spine towards the ceiling. Repeat the process as many times as you are comfortable doing it. Inhale while you lift your head up and exhale as you bend it. Do not hurry and take it slow.


2. Child Pose

Child pose is one of the easiest and restorative yoga poses to start with. It gently stretches your back and hips and is useful to cure back pain. Do this pose if you spend most of your day on a chair. Child pose can also be done to relax your body between 2 yoga poses.

How to Do Child's Pose (Balasana): It gently stretches your back and hips and is useful to cure back pain.


Start with a kneeling position and slowly sit back on your heels. Your hips are rested on your heels. Slowly inhale through your nose and exhale from your mouth. While exhaling slowly take the chest towards the floor. Stretch your arms and gently place them on the floor in front of you. Try to rest your forehead on a folded towel or a block placed on the floor. You will feel a gentle stretch on the lower back and hips. Hold the position for a few seconds and come back to the sitting position.


3. Downward Dog

The most effective pose in yoga for relief from neck and back pain. This pose opens Up your spine and shoulders.

How to Do Downward-facing dog pose (Adho mukha svanasana) - This pose opens Up your spine and shoulders.


Start with the child’s pose. Press your hands to the floor, tuck your toes and lift your hips up. See that your knees are not bent. Now lengthen the spine and try to rotate the tail bones towards the ceiling. You will feel a warm stretch in your legs, back, spine and shoulders.


4. Standing Forward Bend

This is another beginner level forward bend pose that stretches the lower back and neck. Bend as far as your body permits. Do not overdo as you may risk injury.

Hastapadasana or The Hand-to-Foot Pose


Stand straight with your feet apart. Maintain hip-width distance between the feet. Gently bend forward from your hips as you exhale. Loosen the shoulder muscles and let your head hang downwards towards the floor. After reaching the maximum bend position, grab the opposite elbows. You can also try to touch the floor with your fingers or palms. Hold the position or gently swing from left to right.


5. Gentle Seated Twist

This pose works on your thoracic spine and trapezius muscles. It is an excellent pose that relieves pain in the shoulders and upper back.

Gentle Seated Twist: excellent pose that relieves pain in the shoulders and upper back.


Sit in the cross-legged position. Straighten your back and sit as tall as possible. Bring your right palm to the left knee. Place the left hand behind you. Exhale, and twist your upper body to the left side. Hold the position for a moment and inhale. Exhale and move your head towards the right shoulder. Inhale at the center and exhale as you move the head towards the left shoulder. Repeat the process for 8 breaths. Untwist, and repeat the same process on the other side. I.e. Your left palm will be on the right knee and your torso will twist towards the right.


6. Butterfly

This pose opens up tight hips and relieves lower back pain. It is also great for stress-relief.

Butterfly: opens up tight hips and relieves lower back pain. It is also great for stress-relief.


Lay straight on your back. Now gently bend the knees and join the soles of your feet. Relax the shoulders and place your hands on the stomach. Close your eyes. Take deep breaths through the nose. Your stomach should expand and contract with each inhalation and exhalation. Repeat the process for as many times as you want. You have to focus on the breath and relax your mind to enjoy the stress-busting benefits of this pose.


7. Knees to Chest

This is another gentle pose to follow the butterfly. It helps to relieve back pain by stretching and opening up the lower back.

Knees to Chest. Relieve back pain by stretching and opening up the lower back.


Lay flat on your back. Bend your knees and bring them together. Lift your lower body from the hips. Wrap your arms around the legs and try to pull your knees towards the chest. Your upper body is on the floor and shoulders are relaxed. Now rock from left to right in this position. This movement gives a gentle massage to your back. Maintain steady breathing and repeat for as long as you can.


8. Extended Triangle

It is another effective pose in yoga that helps to relieve pain in the upper back, shoulders, and neck.

How to do Extended Triangle: helps to relieve pain in the upper back, shoulders, and neck.


Stand straight and move your feet apart. The distance between both the feet should be wider than your hips. Slowly turn your right toes forward. Stretch your arms and bring them to shoulder height. They should be parallel to the floor with the palms facing downwards. Bend from your hips and bring your right arm to the ground. Raise your left arm overhead towards the ceiling. You can look upwards or turn your head up and down for a gentle neck workout. Hold the pose for at least 30 seconds or as long as you can. Now repeat on the other side. Maintain a steady breathing pattern.


9. Sphinx or Cobra Pose

Cobra pose or the bhujangasana strengthens the spine. It provides a good workout for your shoulders, back, and arms.

Bhujangasana (Cobra Pose) - Yoga for Beginners: Strengthens your core muscles, back, shoulders and arms. It opens your chest and stretches your spine.


Lie flat on your stomach. Place your elbows right under your shoulders and press your forearms and palms into the floor. Tighten your legs, thighs, hips and lower back and lift up your upper body and head. Now Lengthen your spine and fix your gaze straight ahead. Hold the position for a few seconds.


10. Corpse Pose

End your practice in this relaxing and restorative pose. The savasana or corpse pose relaxes the body and eliminates all the tension and stress.

Corpse Pose (Savasana)


Lie down flat on your back. The toes are splayed out, feet are wider than the hips. Rest your hands by the side of your body with the palms facing upwards. Align your spine, neck, and head. Take deep breaths and relax the body and mind as you concentrate on your breath. You can remain in this pose for 5 to 10 minutes.


Do these 10 poses regularly to relieve back, neck and shoulder pain. Pay close attention to the posture and breathing in each pose. Do not push yourself initially and remember that you can get better with practice. Be patient and give your body time to adjust and respond to your new routine.

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