Top 10 Yogasanas for Neck and Back Pain

Top 10 Yogasanas for Neck and Back Pain

Top 10 yogasanas for neck and back pain

Hi Girls, 

Neck pain and back pain is a very common problem with the current generation because of continuous usage of laptops, mobile phones and sitting in front of computers in the offices. No matter how hard we try to sit in the correct position, we resume back to the bent position, causing a minor to chronic pain the neck and back.

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Below given are the top 10 yogasanas for neck and back pain which you should practice every day to reduce the problem.

Spine lengthening

Top 10 Yogasanas for Neck and Back Pain
Top 10 Yogasanas for Neck and Back Pain

Sit in a comfortable position with legs crossed. Keep your back straight and shoulders relaxed. Breathe slowly and raise your arms straight from both the sides, making your thumbs touch each other. Repeat several times.

Spine stretching

Top 10 Yogasanas for Neck and Back Pain
Top 10 Yogasanas for Neck and Back Pain
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Stand straight and keep your hands straight up in the air. Lift your body with your toes, getting the required pressure on the spine. Stretching helps in relieving spasms, causing the pin to reduce.

Inward and outward stretching

Top 10 Yogasanas for Neck and Back Pain
Top 10 Yogasanas for Neck and Back Pain

Stand straight and keep your hands at a 90 degree angle from your body. Criss-cross your fingers with each other and keep hands fully stretched. Move your shoulders to and fro in synchronization and stretch your spine.

Neck rotation

Rotate your neck 5 times clockwise and 5 times anti-clockwise. Do this as much as you can, but do not exceed the count of 30 per day. This will free the spasms in your neck and make it free from pain and hence, it is one of the top 10 yogasanas for neck and back pain.

Fist forward bend

Stand straight with a little gap in your feet. Bend your knees and go down in a straight position just like squats, till your thighs touch your tummy. This is one of the best top 10 yogasanas for neck and back pain.

Downward dog

Top 10 Yogasanas for Neck and Back Pain
Top 10 Yogasanas for Neck and Back Pain

Lie down on the floor facing the ground and place the hands in front of you. Lift your hips off the ground and balance on your hands and legs, getting into a position like a dog. Do this for 10 to 15 minutes, till you can hold your balance, as this provides you exercise for the entire spine. This is one of the most effective top 10 yogasanas for neck and back pain.

Wall Stretch

Stand one foot distance away from the wall and place your palms straight on the wall. Bend towards the wall and push yourself back with the support of your hands, giving pressure to your neck and shoulder.

Bow pose

Sleep on the ground on your abdomen and try to hold your feet with your hands, giving your body the shape of a bow. This is a difficult asana but will help you fight chronic neck and back pain easily is you practice every day and get perfect at it.

Baby pose

Top 10 Yogasanas for Neck and Back Pain
Top 10 Yogasanas for Neck and Back Pain

Lie straight on the ground and hold your toes with your hands. Now, get your knees towards your chest. Keep your back and neck straight while you do this exercise.

Tree stretch

Top 10 Yogasanas for Neck and Back Pain
Top 10 Yogasanas for Neck and Back Pain

Stand straight and place one of your foot on the knee of the other leg. Keep your hands joint straight up in the air. Try to balance in this position for 5 minutes. This is one of the most effective top 10 yogasanas for neck and back pain and you should do it for 15 to 20 minutes regularly to get rid of the pain permanently.

The above given top 10 yogasanas for neck and back pain will definitely reduce your pain if you do them regularly.

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