Did you know that neck pain and spine pain are interrelated? In medical terminology, neck pain that affects the cervical spine is called ‘cervical apondylosis’. This bread can extend to both sides of the shoulder joints. In certain cases, the pain can be both in the arms and in the joints of the arms.
In the medical treatment system, the patient receives medication, heat compression, and a neck collar. These medicinal helpers provide some relief to the patient. However, from my experience of dealing with chronic neck pain suffered by my students, yoga poses have proven to be much more effective.
Causes and cures
There are several reasons that can cause neck pain. It could be due to the regular use of a pillow that is too high under your head while sleeping. Another reason could also be keeping your head bowed in a particular posture for many hours instead of keeping it upright. Sometimes due to stiffness of the muscles and nerves in the neck and shoulder areas that obstruct proper blood circulation, stiff neck pain can result.
Yogic methods of treatment involve:
- Taking a proper diet
- Correction of errors and bad habits.
- By practicing some selected yoga asanas: the stiffness of the muscles and the condition of faulty blood circulation will be automatically corrected through the practice of yoga.
Here I have listed 4 of the most effective Asanas and how to perform them to help and relieve any neck problem:
1. Trikona Asana
- Stand tall facing forward with your arms at your sides.
- Sweep your legs out to the sides more than one shoulder width apart or a comfortable distance of 2 ½’ or more. The more you open your legs, the more intense the stretch will be.
- Raise your hands, palms down, to shoulder level.
- Inhale; turn your hips, body and arms to the right. Make sure your body is aligned and straight.
- Exhale; bend your upper body from the hips and bring your left hand in and place it behind your right ankle
- Raise your right arm above your head, palms facing forward. Keeping it aligned with your body.
- Look at your right palm.
- Inhale; return to position as in step 4
- Turn and face forward as in step 3 and lower your arms to your sides.
2. Bhujangasana
- Lie on your abdomen. Your forehead and chest should be flat on the ground and the soles of your feet pointing up.
- Place your palms down close to your chest. Tuck elbows in.
- Inhale; tilt your neck up first.
- Then lift your chest. Hold your breath for a few seconds here.
- Keep your elbows bent. Elbows should point towards your butt.
- Exhale; drop your chest and slowly lower yourself to the ground.
- Relax your body and repeat five to six times.
3. Jalandhar Bandah (Chin Lock):
- Inhale and bend your neck down as you press your chin into your throat.
- Do not apply a lot of force while pressing the neck against the throat.
- Exhale and return to the normal position.
4. Neck rotation:
- Rotate your neck clockwise, ensuring a full circle at a slow pace.
- Repeat the same in an anti-clockwise direction