Modern life often takes a toll on the muscles in the neck and back. Whereas our early ancestors spent most of their time hunting, gathering and walking, we spend the majority of our hours behind desks, in front of television screens or in cars or airplanes where we are seated traveling. This shortening of back muscles can create tightening, allowing less blood to circulate. Over time, this can manifest as tension and pain in the neck and back. Some yoga postures can be helpful in overcoming these problems.
Yoga Benefits
The ancient practice of yoga began in India nearly 4,000 years ago. Yoga has become popular in the Western world, with an estimated 15 million people in the U.S. practicing it. The combination of physical exercises, deep breathing and meditation found in yoga help a number of people with promoting health and preventing disease. Many with back issues have found yoga to help relieve pain, increase flexibility and strength, and promote relaxation. According to the Spine Health website, those who practice yoga for as little as twice a week make significant gains in strength, flexibility and endurance, a basic goal of most back or neck pain rehabilitation programs.
Neck Pain
For a stiff neck, the following exercises are recommended by SelfGrowth.com. Starting in a sitting position with legs crossed, sit up tall and pull your shoulders back. As you exhale, drop your chin toward the chest, with your elbows and shoulders back. Inhale, raising your head back to center. Repeat five times. On the last exhale, drop the chin and hold for three breaths. Inhale, and raise your head back to center. Exhale, dropping your right ear toward your right shoulder. Inhale, and bring your head back to the center. Do this five times, then hold the position for three breaths on the exhale. Repeat on the left side. Do half circles by dropping your chin to chest, then toward the right shoulder, then back to your chest. Then move your chin toward left shoulder and back toward chest. Repeat three to five times.
Back Pain
Practicing a series of yoga poses can help with overall strength and flexibility that affects back muscles. "Yoga Journal" suggests several poses for back pain. Bharadvajasana I, or Bharadvaja's Twist is a gentle sitting twist that acts like a tonic for the spine and abdominal organs. Marjaryasana, or cat pose, done on all fours by lifting and lowering the back, provides a gentle massage to the spine and belly organs. Adho Mukha Svanasana, or downward facing dog pose, is widely used and gives a total body-rejuvenating stretch. Agnistambhasana, known as fire log pose, is a sitting cross-legged pose that is good for an intense stretch to the outer hips and piriformis muscle. This muscle can sometimes be the main reason for sciatic pain. Though it should not be done by beginners, Halasana, or plow pose, can reduce backache and help you sleep.
Cautions
Some yoga poses may need to be modified or avoided altogether for people with certain medical conditions. Patients with advanced spinal stenosis should not do poses that involve extreme extension of the spine, such as back bends. Patients with advanced cervical spine disease should avoid shoulder stands and headstands. Check with your physician before taking up a yoga practice.
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