Yoga Exercises For Back & Neck Pain

Back and neck pain may indicate serious conditions that you should consult your physician about, but yoga exercises that stretch and relax your muscles to assist your body into returning to a healthy alignment might make your neck and back feel better. If you have never done yoga before, a qualified instructor should monitor your first attempts to do poses so that you do not injure yourself further.

Cat/Cow Series

The cat and cow poses are known for their ability to strengthen the abs and stretch the spine, but a series of cat and cow with modifications may relieve back pain, especially for people with sciatica. Perform the regular cat and cow about 10 to 20 times. Kneel on all fours and round your back up toward the ceiling, followed by arching your back and looking up. The hips remain aligned above the knees throughout. Then, turn your head to look toward your right hip, then your left hip, letting your spine and torso stretch in each direction without moving your knees or hands. Finally, raise your left arm toward the ceiling and twist your shoulders. Repeat with the right arm for three to five reps per side.

Relaxation Pose

The relaxation pose is a common way to end a yoga workout. This pose is also known as corpse. A modified version is recommended for low back pain by Judith Hanson Lasater in "Yoga as Medicine." Lasater is an author, yoga teacher and physical therapist. Lie face up on a mat with your arms relaxed at your sides, palms facing the ceiling. Place a rolled up mat under your ankles, a large bolster under your knees and hamstrings, and a folded blanket under your head and neck. This helps your spine attain correct alignment. An eye pillow may add to the relaxation of the pose. Lie in this pose for up to 20 minutes, letting the tension go completely from your back, hips and neck.

Uttanasana I

A tight back shortens the neck. Elongating the neck without tensing it during yoga postures teaches your neck proper alignment, especially if the back and spine are flexible to allow the neck to stretch. The neck should be centered over the hips and legs with the chest lifted. The chin is level to the floor and the ears are vertical. Placing the neck in this position will help strengthen it and relieve pain. However, if your neck is already out of alignment, the Uttanasana I posture will let gravity pull your neck into its correct alignment. To perform this exercise, stand with your feet about 12 inches apart. Lift your arms above your head and clasp your elbows. Think of stretching your neck up. Lift your chest but do not raise your shoulders. Straighten your legs. Then, hinge forward from the waist with a long spine and bring your elbows toward the floor. Relax your neck completely, letting the top of your head reach toward the floor. Your weight may shift slightly toward the balls of your feet, but do not lift your heels. If this aggravates your back, bend forward only halfway and place your palms on top of a table at hip height. Reach your arms straight and elongate your neck. Move your heels outward and point your toes in. Work up to the full pose for the most benefit to your neck.