Yoga For Cervical Pain
5 Effective Yoga Asanas For Cervical Pain
- Makarasana (Crocodile Pose)
- Setu Bandhasana (Bridge Pose)
- Bhujangasana (Cobra Pose)
- Gomukhasana (Cow Face Pose)
- Dhanurasana (Bow Pose)
- Ardha Matsyendrasana (Seated Spinal Twist)
- 1 Is yoga good for cervical pain?
- 2 What is the fastest way to cure cervical pain?
- 3 Is it OK to massage cervical spine?
- 4 Can yoga help a pinched nerve in neck?
- 5 Can cervical pain be cured permanently?
- 6 How should I sleep with cervical pain?
- 7 What aggravates cervical pain?
Is yoga good for cervical pain?
Overview Neck pain is extremely common and may be caused by several factors. These include daily activities that involve repetitive forward movement patterns, poor posture, or the habit of holding your head in one position. It doesn’t take a lot to develop pain in this area of your body, and it’s easy for that pain to extend to your shoulders and back.
Neck pain can lead to headaches and even injury. Practicing yoga is an excellent way to get rid of neck pain. At least one study found yoga to provide pain relief and functional improvements for people who did yoga for nine weeks. Through the practice, you can learn to release any tension you’re holding in your body.
Yoga may be useful in treating even chronic neck pain. Here are some of the yoga poses that may be beneficial in relieving neck pain.
What is the fastest way to cure cervical pain?
Surgery – If conservative treatment fails or if neurological symptoms — such as weakness in your arms or legs — worsen, you might need surgery to create more room for your spinal cord and nerve roots. The surgery might involve removing a herniated disk, bone spurs or part of a vertebra.
Regular exercise. Maintaining activity will help speed recovery, even if you have to temporarily modify some of your exercises because of neck pain. People who walk daily are less likely to experience neck and low back pain. Pain relievers you can buy without a prescription. Ibuprofen (Advil, Motrin IB, others), naproxen sodium (Aleve) or acetaminophen (Tylenol, others) is often enough to control the pain associated with cervical spondylosis. Heat or ice. Applying heat or ice to your neck can ease sore neck muscles. Soft neck brace. The brace allows your neck muscles to rest. However, a neck brace should be worn for only short periods of time because it can eventually weaken neck muscles and cause neck stiffness.
Chiropractic adjustments can help relieve neck pain and stiffness. The chiropractor may manipulate your spine or perform massage to relieve symptoms. The treatment is typically done after X-rays of the cervical spine have been completed. Both massage therapy and acupuncture are being studied to treat neck pain. Some early results suggest that both may be helpful.
Is it OK to massage cervical spine?
Risks of Massage Therapy – Massage therapy for the neck is a relatively safe treatment. Some people may experience increased neck soreness and/or swelling shortly after a massage, but these side effects typically do not last long. In rare cases when a massage is applied too hard or if a preexisting injury exists in the neck, massage can lead to serious complications, such as vertebral artery damage and stroke.4 Dutta G, Jagetia A, Srivastava AK, Singh D, Singh H, Saran RK.
What exercises should I avoid with cervical pain?
3. Crunches put too much pressure on your neck – In particular, you must avoid stomach crunches that involve putting your hands behind your head. Remember, you will flex your spine under tension whenever you place your hands on the back region of your head when doing crunches.
- Such pressures may cause disc dislocations in the neck and vertebral column.
- Similarly, it would help if you recalled that your neck muscles are already in pain, and crunches will only increase the amount of stress exerted on areas that are already sending warning signs.
- Experts at Family Chiropractic Care note that you may take a different approach and replace crunches with simple exercises that will not exert a lot of pressure on your neck region.
So what kind of exercise can you do? The right form or adjustments will include those like keeping your arms in a crossing position across your chest and sparing some time to lift your set of shoulder blades off your floor. It is advisable to avoid sit-ups, pushups, and crunches any time you are experiencing neck pains.
How do you relax your cervical spine?
Sit in a chair with your back supported and your head in the neutral position (Figure 6). Place your hand across your forehead. Push your head and neck forward as hard as you are able while firmly resisting any movement of your head with your hand (Figure 7). Push for 10 seconds, then relax, and repeat three times.
Can yoga help a pinched nerve in neck?
Neck Pain –
Cervicalgia – Resulting from poor posture and/or long term stress, this injury affects the cervical spine (the part of the neck that supports the head). Stiffness and spasms are two of the symptoms, and stretching is one way to help manage this issue. Neck sprain – This usually results from repeated physical strain and heavy physical activity, which is why it’s most common with athletes. Symptoms include stiffness, dizziness, and fatigue. Shoulder pain from sleeping – If you sleep in an uncomfortable position, you can get short-term shoulder pain. Even though it might not last for a long time, treating it promptly is vital. Pinched nerve in the neck – Formally known as cervical radiculopathy, this results in symptoms like radiating pain and muscle weakness. Physical therapy, stretching, and yoga can all help ease the symptoms. Torticollis – Resulting from muscles that are tighter from one side than another, torticollis usually means you tilt your head on one side more than the other. This can be treated by doing stretches and yoga poses to exercise the muscles on the other side of the neck.
Can yoga help a trapped nerve?
A pinched nerve is an uncomfortable nuisance that can be a hindrance on your day to day life. The symptoms of pain or numbness can be irritating, and sometimes last days or even weeks. If you are currently dealing with a pinched nerve, yoga is a practical treatment option, as certain poses can help take pressure off the nerve and relieve pain.
- Over time, a consistent practice can even help prevent future pinched nerves from occuring by strengthening the muscles surrounding nerves.
- The severity of a pinched nerve varies, and some may need medical attention, so be sure to consult with your doctor to find the best treatment option for your situation.
However, yoga can be a complementary treatment to other methods of treating a pinched nerve, and sometimes has the potential to fully heal the nerve and diminish the pain on its own.
Does cervical pain ever go away?
Neck pain caused by muscle tension or strain usually goes away on its own within a few days. Neck pain that continues longer than several weeks often responds to exercise, stretching, physical therapy and massage. Sometimes, you may need steroid injections or even surgery to relieve neck pain. To help relieve discomfort, try these self-care tips:
- Ice or heat. Apply cold, such as an ice pack or ice wrapped in a towel, for up to 15 minutes several times a day during the first 48 hours. After that, use heat. Try taking a warm shower or using a heating pad on the low setting.
- Stretching. Stretch your neck muscles by turning your neck gently from side to side and up and down.
- Massage. During a massage, a trained practitioner kneads the muscles in the neck. Massage might help people with chronic neck pain from tightened muscles.
- Good posture. Practice good posture, especially if you sit at a computer all day. Keep your back supported, and make sure that your computer monitor is at eye level. When using cell phones, tablets and other small screens, keep your head up and hold the device straight out rather than bending your neck to look down at the device.
What triggers cervical pain?
Neck pain, or cervicalgia, can last from days to years, depending on the cause. Common causes include physical strain, poor posture, mental stress, osteoarthritis, spinal stenosis, herniated disk, pinched nerve, tumors and other health conditions.
Can cervical pain be cured permanently?
Cervical Spondylosis Diagnosis and Symptoms – In most cases, early signs of spondylosis aren’t evident, and it starts to show as the individual grows older. Typically, a person suffering from the ailment starts to feel consistent pain and stiffness of their neck.
Headaches Popping or grinding sound when the head is turned Uncoordinated or uneasy walking Weakness in hands and legs Loss of balance while standing or walking Spasms in the shoulder/neck muscles Not being able to turn your head or bend your neck in any direction Severe ankylosing spondylitis headache that may originate at the pain areas of the neck Shoulder, arm or neck pain resulting in the immobility of limbs After initial tests to check spondylosis signs and symptoms, the doctor may refer a neurologist, physiotherapist, or orthopedic surgeon for further diagnostic tests. Some of these include:
How should I sleep with cervical pain?
How to sleep with a stiff neck and shoulder or back – To avoid aggravating a sore shoulder, it’s a good idea to sleep either on your opposite side or your back. If you’re on your back, you can try putting a pillow next to your sore shoulder to discourage yourself from rolling that direction in the middle of the night.
sleeping on your back slightly reclinedsleeping on your back with a pillow under your kneessleeping in the fetal positionsleeping with a pillow between your knees
Read about the best pillows for neck pain. A 2015 study found that people with chronic neck pain are less likely to improve if they experience poor sleep quality. Making sure you’re getting a good night’s sleep is one of the best ways to heal from neck pain.
- Ibuprofen may help reduce your pain if you’re dealing with an acute issue.
- Make sure you don’t take it on an empty stomach, don’t exceed more than 1,200 milligrams in 1 day, and don’t take it longer than 10 days unless approved by a doctor.
- Some people find that heat and ice also helps them manage their pain.
You can alternate between the two, depending on which provides more relief. Gently stretching your neck before bed and when you first wake up may also help you manage your pain. According to the Cleveland Clinic, the following stretches may help:
Roll your shoulder back and down 10 times.Squeeze your shoulder blades together 10 times.Push the back of your head into your hands for 30 seconds.Bring each ear to your shoulder 10 times.
Neck pain becomes more common as you get older and the muscles in your neck weaken. No matter your age, spending too much time in bad postures can lead to pain. Some ways you can prevent neck pain from starting include:
Sit and stand with good posture as much as possible.Try using a horseshoe-shaped pillow on planes and other transport.Take frequent breaks from long periods of sitting.Put your computer monitor at eye level.Stretch regularly.Hold your phone in front of your face instead of looking down.Avoid carrying heavy bags with a strap.Avoid sleeping on your stomach.
Almost everybody will experience a sore neck at some point. Sleeping on your side or back can help you keep the stress off your neck and manage pain. You should avoid sleeping on your stomach if possible. Sleeping on your stomach puts your neck at an awkward angle that may make your pain worse.
Does walking reduce cervical?
4. DISCUSSION – The efficacy of walking intervention to prevent nonspecific neck pain among office workers was evaluated in this study. This randomized controlled trial showed that the walking intervention used in this study can reduce the 6‐month incidence rate of neck pain among high‐risk healthy office workers, who were identified using the neck pain risk score for office workers (NROW ≥2), 15 by 78%. However, the walking intervention did not reduce pain intensity or disability level related to the neck pain of those increasing the number of daily walking steps compared to the control group. A previous study reported daily walking steps in healthy office workers as ranging from 7602 to 8108 steps.14 The mean daily walking steps in those who received no walking intervention in the present study (7044 steps) were lower than the previous study. The discrepancy between the studies may be due to the inclusion criteria of the studied population. A specific group of healthy participants was selected for the present study, that is, those with high risk of neck pain as evaluated by the NROW 15 to ensure that participants most in need were included. This risk score for predicting neck pain contains three questions regarding history of neck pain, chair adjustability, and perceived muscular tension. The tool has reasonable sensitivity, specificity, positive predictive value, and negative predictive value and is recommended for use in identifying those in need of early intervention.15 A previous 1‐year prospective cohort study reported a negative association between daily walking steps and the onset of neck pain.14 Thus, one plausible reason for lower daily walking steps among participants in the present study compared to the previous study relates to the fact that participants in the present study were at higher risk of neck pain than those in the previous study. Exercise adherence is paramount to the efficacy of exercise intervention.9, 10 Previous studies investigating the efficacy of exercise programs in preventing or treating neck pain reported low to moderate participant adherence to the exercise programs (30%‐57%).11, 24 Findings have shown walking exercise to be associated with good participant adherence (80%).13 In this study, adherence to the designated daily walking steps among participants in the intervention group was also good (71%). This may be partly attributed to the financial incentives provided to this group’s participants both monthly and progressively, according to the number of days per month that participants achieved their designated daily walking steps. On the other hand, participants in the control group received the same incentive compensation every month. Thus, based on the findings, providing regular and outcome‐based financial incentives proved effective in increasing participant adherence to a certain extent. The present study is among the first of its kind to investigate the efficacy of a walking intervention to prevent nonspecific neck pain among office workers. Previously, Shnayderman et al 25 found that a walk training program performed on a treadmill at low to moderate intensity was as effective as active movements combined with strengthening exercises for the trunk and upper/lower limbs on improving pain and disability in LBP patients. Recently, systematic review and meta‐analysis studies revealed that a walking intervention is an effective intervention in reducing pain and disability as well as improving quality of life when compared with other non‐pharmacological interventions in chronic LBP patients.26, 27 Our findings showed that the daily walking steps for the intervention group were greater than those for the control group in each month during the 6‐month follow‐up. However, the difference in the number of walking steps per day between the intervention (8190 steps per day) and control (7044 steps per day) groups was relatively small (approximately 1100 steps per day). Physical activity engagement differs across occupational categories. White‐collar workers, such as office workers, spend most of their time at work sitting and performing light occupational activities. They are most likely to have a low level of daily walking steps and therefore most likely to benefit from the walking intervention. The findings suggest that a small increase in a number of walking steps per day is sufficient to provide health benefits for them. The results are in line with the findings of a previous study showing that increasing daily walking steps by 1000 steps reduced the risk of neck pain by 14% in those with sedentary jobs.14 One possible explanation is that sustaining awkward postures or prolonged sitting during office work increase physical load on body regions, which leads to increased muscle fatigue and discomfort. If there is insufficient time for allowing tissue capacity regeneration, the muscle fatigue may further reduce available capacity. These fatigue‐induced changes are thought to play a role in the pathogenesis of body tissues, leading to neck pain.28, 29 Increased daily walking steps in sedentary workers may indirectly reflect frequent rest breaks, allowing sufficient tissue recovery to occur. In addition, previous studies have shown that exercise, for example, cycling, can increase blood flow or tissue oxygenation to non‐working or inactive muscles.30, 31 Thus, it is plausible that lower limb activity, for example, walking, may increase blood flow or oxygenation to neck/shoulder muscles, resulting in a continuous supply of nutrients and the removal of metabolic waste products; thus, speeding up tissue recovery. The results showed that, after adjusting for confounders, a positive association between BMI and onset of neck pain was found, that is, a higher BMI increased the risk of neck pain. The finding is in line with a recent systematic review showing that a high BMI (>30 kg/m 2 ) was a risk factor for incident neck pain in the general population.32 One possible explanation for the association between excess body weight and neck pain relates to obesity‐induced low‐grade systemic inflammation.33, 34 We also found that job security scores, assessed by the Job Content Questionnaire, was negatively associated with onset of neck pain, that is, a higher job security score decreased the risk of neck pain. However, evidence regarding the association between job security and neck pain is still controversial.35 Yang et al 35 conducted a cross‐sectional study using data from the National Health Interview Survey in US population and found that job security was among a set of workplace risk factors associated with neck pain in the past three months. Shan et al 36 found that job insecurity led to an increased risk of neck pain in Malaysian male workers. On the other hand, Bugajska et al 37 reported no significant relationship between job security and neck pain in the Polish population. Yang et al 35 hypothesized that different unemployment benefits in the public welfare system among countries may play a contributing role to the inconsistent findings across studies. In this study, office workers in both the intervention and control groups who reported neck pain were asked to rate their pain intensity using a 100‐mm visual analogue scale and disability related to neck pain using the NDI. The results indicated no significant difference in pain intensity and disability related to neck pain between the groups. Previous studies showed that there was no significant difference in pain intensity and disability as well as quality of life and health status between those who reported incidence of neck or low back pain in the exercise and control groups.11, 38 The results of the present study support the notion that effective intervention to prevent neck pain, at least in office workers, may differ from those to alleviate pain intensity and disability level in those with onset neck pain. Neck pain and disability levels among the sample population in this study, who reported the incidence of neck pain, are relatively low. Consequently, we may encounter a floor effect, that is, participants scored at or near the possible lower limit.39 Further research should examine the effects of walking intervention in office workers with moderate to high pain intensity or disability to validate the findings of this study. Four main methodological limitations should be taken into consideration when interpreting the results of this study. First, a convenience sample of office workers from a small number of offices (ie, three government offices and a public university office) was randomly assigned at the cluster level into either the intervention or control groups, which may restrict the external validity of this study. Although the randomization was deemed successful in creating the intervention and control groups with similar baseline characteristics, we found differences in age and duration of employment between the groups at baseline. One reason for such differences is because only four clusters were included in this study, which may introduce sampling errors. However, its impact on the internal validity of the findings is likely to be limited because, based on multivariate logistic regression analysis, the results revealed that age and duration of employment had no significant effect on the incidence of neck pain (Table 3 ). Also, during the recruitment process of this study, we recorded a lower annual prevalence of neck pain (38%) among office workers who expressed interest in participating in the study, compared to previous studies (between 42% and 69%).1, 2, 3, 4 The discrepancy between this study and the previous studies may be due to differences in the definition of neck pain. In this study, only those having neck pain intensity >30 mm on a 100‐mm visual analogue scale were identified as cases, whereas in the previous studies those reporting neck pain, regardless of pain intensity, were identified as cases. Consequently, it is possible that a lower annual prevalence of neck pain among office workers was reported in our study. Caution should be exercised with generalization of the results from this study to other groups of officer workers. Second, no blinding of all participants to treatment allocation was implemented. Participant blinding ensures that the apparent effect (or lack of effect) of treatment is not due to the placebo effect or Hawthorne effect, thus enhancing the internal validity of a study. The influence of the placebo effect or Hawthorne effect on the outcomes of this study, particularly for participants in the intervention group, cannot be excluded. Although blinding participants in an exercise‐related trial is not possible, one strategy that could be used to minimize the expectation bias of participants is to provide a sham intervention to the control group. Third, a number of biopsychosocial factors as well as the diagnosis of nonspecific neck pain were subjective, which poses the risk of the overestimation of exposure in some workers. Researchers should consider the inclusion of objective information from a physical examination to increase data accuracy in future studies. Fourth, we did not assess participants’ daily walking steps at baseline (in both intervention and control groups). Therefore, we did not know that designated daily walking steps calculated by the smartphone application for individuals in the intervention group was higher or lower than their habitual daily walking steps. Future study should be conducted to examine the efficacy of walking intervention to prevent neck pain in those with low habitual daily walking steps relative to the designated daily walking steps calculated by the smartphone application to confirm the present study findings.
Is acupuncture good for cervical spine?
Acupuncture is a type of traditional Chinese medicine where a practitioner inserts needles into specific acupuncture points to promote the flow of energy. Some people use acupuncture for neck pain, and a small number of studies suggest it may help. Although anecdotal evidence supports the use of acupuncture for pain relief, many studies on acupuncture for neck pain are small, poorly designed, or show only small improvements.
- For this reason, acupuncture remains a form of alternative and complementary medicine.
- More research might reveal how acupuncture works, show how effective it is, and explain when it should be used.
- At present, the safest option for people who want to treat their neck pain with acupuncture is to use it as a complementary therapy alongside first-line treatments.
Read on to learn about how people use acupuncture for neck pain as well as the side effects, risks, and more. For more than 3,000 years, practitioners of traditional Chinese medicine have used acupuncture to manage a variety of ailments. Inserting an acupuncture needle causes an increase in circulation, a reduction of inflammation, and a release of neurochemicals, such as dopamine and serotonin.
This can relieve pain and promote relaxation. During acupuncture treatment for neck pain, a practitioner determines which points need stimulation based on a person’s symptoms, health history, and whether they have made progress with prior acupuncture sessions. Some practitioners combine acupuncture with other treatments.
These may include massage, aromatherapy, and relaxation techniques. It is important to note that the needles only penetrate the outer layer of skin, so they are usually not painful. Learn more about acupuncture. Emerging evidence suggests that acupuncture for neck pain may be effective.
- A 2020 meta-analysis found moderate evidence to support the use of acupuncture for neck pain.
- The analysis included six randomized controlled trials, all of which reported a reduction in neck pain compared to a placebo and no treatment.
- The analysis found few side effects of acupuncture, but a major limitation was inconsistency between the studies in reporting results.
Therefore, it is hard to know if and how much the treatment can relieve pain. A 2021 paper highlights prior research on acupuncture as well as other complementary therapies, such as dry needling and cupping, It concluded that all three likely offer benefits.
One of the cited systematic reviews looked at many different types of pain. It found that acupuncture participants reported lower pain intensity, disability, and functioning compared to no treatment. However, the differences between acupuncture and the placebo were small or nonexistent. This suggests that at least some of the benefits of acupuncture might be due to the placebo effect,
Cervical spondylosis, a degenerative disease affecting the spinal discs, is a relatively common source of neck pain. A 2021 study assessed acupuncture for the treatment of the condition. Participants underwent either optimized, shallow, or placebo acupuncture for 4 weeks.
- At the end of the study, participants with optimized acupuncture reported more pain relief than those in the shallow and fake groups.
- After 16 weeks, there were statistically significant differences between the groups.
- This suggests not only that acupuncture can help with the neck pain of spondylosis, but also that the effects are not merely due to a placebo.
Additionally, it is important to note that “sham” acupuncture is frequently used to test the placebo effect, and this practice is largely disregarded. A large 2012 study evaluated the differences between true and sham acupuncture and concluded that true acupuncture was more effective than the placebo effect.
bruisingpain during the sessiontenderness at the site of insertion bleeding dizziness lightheadedness headache
Acupuncture is generally low risk. However, there is a small chance of serious health effects. This is more likely if the acupuncture practitioner uses dirty needles or improper techniques. Licensed acupuncturists are required to use single-use, disposable needles and should never reuse needles. These risks include:
injury to surrounding areas, including blood vesselsexcessive bleedinginfection transmission of bloodborne diseasesallergic reactions to chemicals
For this reason, it is very important to choose a reputable, licensed acupuncture practitioner, Additionally, it is crucial to note that acupuncture is not a substitute for medical care. A person who treats neck pain solely with acupuncture — without seeking medical guidance — may miss serious diagnoses.
Over time, this can lead to serious harm and injury. The safest option is to contact a doctor for a diagnosis. If a person wants to try acupuncture, they can combine it with treatment options that a doctor recommends. Massage and acupuncture work through different mechanisms. During the massage, a therapist stimulates injured tissue, which can relieve pain.
Research on massage therapy for neck pain suggests the benefits are mostly short term. This does not mean that massage does not work, but it does indicate that pain relief is not long lasting. Recent research has not directly compared massage to acupuncture for neck pain.
- In general, acupuncture treatment sessions usually cost between $50 and $150.
- The cost of acupuncture varies significantly depending on location.
- In some cases, a person’s health insurance may cover acupuncture.
- A person might need preapproval for a session, or they may have to submit a bill to their insurer for reimbursement.
Acupuncture may improve neck pain, but it is a complementary therapy that people should use in addition to first-line treatments. Emerging research suggests acupuncture may be effective but has not proven that it works. People who want to try acupuncture should consider using it alongside other treatments to get the best results.
What aggravates cervical pain?
Risk Factors – Age is the most common risk factor for cervical spondylosis. The condition is extremely common in patients who are middle-aged and older. Other factors that may increase your risk for developing cervical spondylosis and neck pain include:
Genetics — a family history of neck pain and spondylosis Smoking — clearly linked to increased neck pain Occupation — jobs with lots of repetitive neck motion and overhead work Depression or anxiety Previous injury or trauma to the neck
For most people, cervical spondylosis causes no symptoms. When symptoms do occur, they typically include pain and stiffness in the neck. This pain can range from mild to severe. It is sometimes worsened by looking up or looking down for a long time, or by activities in which the neck is held in the same position for a prolonged period of time — such as driving or reading a book.
Headaches Grinding or popping noise or sensation when you turn your neck In some cases, cervical spondylosis results in a narrowing of the space needed for the spinal cord or nerve roots. If this occurs, your symptoms may include numbness and weakness in the arms, hands, and fingers Trouble walking, loss of balance, or weakness in the hands or legs Muscle spasms in the neck and shoulders
What are the benefits of yoga for cervical?
- This gentle movement helps to increase flexibility and mobility in the spine, and can also help to relieve tension in the neck and shoulders.
- In this pose, you start on your hands and knees with your wrists under your shoulders and your knees under your hips.
- As you inhale, arch your back and lift your head and tailbone towards the ceiling (cow pose).
As you exhale, round your spine and tuck your chin to your chest (cat pose). Repeat this movement several times, syncing your breath with the movement. Child’s pose is a gentle yoga pose that is often used for relaxation and to stretch the hips, thighs, and lower back muscles.
- It is a resting pose that can be done at any point during a yoga practice.
- To perform the child’s pose, start on your hands and knees with your hands under your shoulders and your knees under your hips.
- Slowly lower your hips back towards your heels and stretch your arms out in front of you.
- Your forehead can rest on the floor or a prop if it is more comfortable.
Stay in this position for several breaths, focusing on deepening you to be breathing and relaxing any tension in your body. Downward-facing dog, also known as Adho Mukha Svanasana in Sanskrit, is a popular yoga pose that helps stretch and strengthen the entire body, particularly the arms, shoulders, hamstrings, calves, and back muscles.
To perform the downward-facing dog pose, start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Slowly lift your hips up and back, straightening your arms and legs and forming an inverted V-shape with your body. Press your hands and feet into the ground, lengthen your spine, and relax your neck and shoulders.
Hold the pose for several breaths, focusing on deepening your breath and feeling the stretch in your body. The cobra pose, also known as Bhujangasana in Sanskrit, is a beginner-level yoga pose that helps improve spinal flexibility and strengthen the back muscles.
To perform the cobra pose, start by lying on your stomach, with your hands placed directly beneath your shoulders and your elbows close to your body. Inhale and gently lift your head and chest off the ground, using your back muscles and keeping your elbows close to your body. Keep your shoulders relaxed and away from your ears, and maintain a steady breath.
Hold the pose for a few breaths, then exhale and slowly lower your body back down to the ground. The seated forward bend, also known as Paschimottanasana in Sanskrit, is a seated yoga pose that helps stretch the hamstrings, lower back, and hips. To perform the seated forward bend, start by sitting on the floor with your legs extended in front of you.
Inhale and lift your arms above your head, then exhale and fold forward from the hips, reaching for your feet or ankles. If you can’t reach your feet, you can use a yoga strap or towel to hold onto. Keep your back straight and lengthen your spine as you fold forward. Hold the pose for a few breaths, then inhale and slowly come back up to a seated position.
Incorporating yoga into your daily routine can be beneficial for managing cervical spondylosis symptoms. Yoga poses like the cat-cow stretch, child’s pose, downward-facing dog, cobra pose, and seated forward bend can help improve flexibility, reduce pain and discomfort, and strengthen the neck and back muscles.