You can use prescribed yoga poses for neck and back pain relief. Many basic yoga poses are already used by physical therapists and physical rehabilitation professionals. Place a yoga mat or large towel on the floor to perform your exercises. Individuals with preexisting health conditions should seek approval from their health care professional before starting any exercise plan for pain relief.
Cow Pose
Get down on your hands and knees and perform the cow pose for back pain relief. Place your hands under your shoulders with your elbows straight and fingertips pointing forward. Set your legs hip-width apart with the backs of your feet resting on the floor. Inhale as you gently arch your back and look up. Count to five and exhale to bring your spine back to a neutral position. Repeat for up to one minute.
Knee-to-Chest Pose
Use the knee-to-chest pose to gently stretch your back and relieve pain in this area. Lie on your back with your legs extended and your arms by your sides. Bend your right leg to bring your knee to your chest. Interlace your fingers around the back of your right thigh and gently pull your leg toward your chest. Hold for 10 to 15 seconds while breathing deeply. Lower your leg back to the floor and repeat on the left side. Do up to five repetitions on each leg.
Cobra Pose
Lie on your stomach with your forehead on the floor to do the cobra pose and ease back pain. Place your palms on the floor with your fingers together and your thumbs in line with your breasts. Inhale and look up and then lift your shoulders, chest and rib cage off the floor using your hands for support. Your navel can come up, but your pelvic bone should remain in contact with the floor. Hold for three breaths and slowly roll down to the floor. Turn your head to one side and rest your cheek on the floor for 30 seconds before going up a second time.
Child's Pose
Perform the child's pose to relieve neck pain. Kneel on the floor with your butt resting on your heels and the tops of your feet on the floor. Place your hands on the floor in front of your knees and slowly walk them forward until your forehead rests on the floor. Place your relaxed arms by your sides with palms facing up and relax into the pose. Breathe deeply for up to five minutes. Slowly roll up to a seated position one vertebra at a time while looking down. Straighten your neck last.
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