Top 9+ yoga exercises to treat back, shoulder and neck pain extremely effectively

Neck and shoulder pain is one of the most common diseases in today’s developed society. It mainly affects middle-aged and elderly people and is gradually becoming younger. To overcome this disease, many people have chosen Yoga to treat neck and shoulder pain as a safe and effective treatment method. In the article below, Enbi Bao Bao Nail & Spa would like to introduce to you the Top 9+ Yoga exercises to effectively treat back, shoulder and neck pain at home. Let’s take a look!

Causes of back, neck and shoulder pain

Neck and shoulder pain is a disease that causes many difficulties and disadvantages in daily life and work. Neck and shoulder pain comes from many different causes such as: degeneration, herniated discs of the cervical vertebrae, brachial neuritis, incorrect posture,… In addition, neck and shoulder pain can also come from injuries related to muscles, tendons, and ligaments, causing the patient to feel pain, fatigue and discomfort. 

Benefits of yoga exercises to treat back and neck pain

Yoga exercises to treat back, shoulder and neck pain are one of the effective methods and are chosen by many people because of their safety and simplicity.

• Yoga movements help increase elasticity and flexibility of muscles, bones and joints. This helps relax the neck, shoulders, nape, back and arms.
• Yoga helps stimulate blood circulation in the neck, shoulder and nape areas, providing essential nutrients to damaged cells.
• Some yoga exercises to treat back, shoulder and neck pain limit stiffness and pain in the shoulders, nape and neck. Help patients move more easily and flexibly.
• In addition to helping improve bone and joint health, yoga exercises to treat back, shoulder and neck pain also help improve psychology very effectively. Reduce stress, tension, fatigue and regain balance in life.

9 effective yoga exercises to treat back, shoulder and neck pain at home

Baby pose

This pose helps the practitioner relax the neck and shoulders and effectively reduces pain.

How to do it:

• Sit on the floor in a kneeling position so that the buttocks touch the heels
• Take a deep breath and bend forward, while stretching both arms straight forward. The palms of the hands are facing the floor, the head touches the floor surface and the shoulders and neck are relaxed.
• Hold the baby pose for 30 seconds while breathing deeply and regularly.

Lateral spinal stretch pose – Effective yoga exercise to treat back, shoulder and neck pain

This pose helps relax the spine most effectively, reduces back pain and increases activity for the neck, shoulders and nape.

How to do it:

• Place your right hand wider than your shoulder, fingers touching the floor. At the same time, raise your left hand parallel to the floor.
• Take a deep breath and slowly raise your left hand over your head, to the right side and at the same time bend your body to the right.
• Do this 5 times and then gently lower your arm to the side to rest and relax.

Cat pose

Yoga exercises to treat back and neck pain with the cat pose have a direct impact on the entire shoulder, neck and spine area.

How to do it:

• Prepare in a crawling position on the floor, 2 hands and knees on the floor like the cat pose.
• Take a deep breath and slowly arch your back down, lift your buttocks and look up.
• Exhale and pull your stomach in to tighten your abdominal and hip muscles. At the same time, pull your back and buttocks up. Slowly bend your knees down so that your chin is close to your chest and exhale gently.
• Do the cat pose 5-10 times in a row to directly feel the spine, shoulders and neck area.

Yoga exercises to cure neck and shoulder pain with the sphinx pose

Yoga exercises to treat back and neck pain with this pose help the practitioner relax the back, helping to release pressure on the nerves in the cervical spine. This pose is not suitable for people with headaches or back injuries.

How to perform Yoga exercises to treat neck and shoulder pain and numbness in the limbs as follows:

• Lie face down on the floor, stretch your legs and close them together.
• Bend your arms so that your elbows are on the floor, forming a 90-degree angle.
• Arch your chest and arch your back. Face straight forward and try to keep the pain close to the floor.
• Hold this pose for about 15-20 minutes combined with rhythmic breathing.

Shoulder stretch pose

This yoga exercise to treat back and neck pain focuses mainly on the arms and shoulders by stretching and flexing, while stimulating the ribs to help relax.

How to perform yoga exercises to treat back pain:

• Stand up straight and place your hands behind your back, gently interlocking your fingers.
• Slowly raise your arms up, stretch your body and bend your body forward to help stretch the entire spine and neck muscles.
• Hold this position for about 40 seconds and repeat 10 times continuously.

Shoulder rotation pose – Simple yoga exercise to treat back, shoulder and neck pain

Shoulder rotation has a direct effect on the muscles around the shoulders, helping to relax and loosen up.

How to do it:

• You can sit or stand in a position that feels most comfortable for your body. Try to keep your back and neck straight.
• Slowly lift your shoulders and rotate them clockwise for about 10 times.

Cow face pose

This yoga exercise for neck and shoulder pain is most effective on the back and chest. It is very effective in treating sciatica and neck and shoulder pain.

How to do it:

• Sit up straight and stretch both legs comfortably
• Bend the left leg and circle it under the right thigh
• Then bend the right leg and place it on the left thigh. Breathe slowly and gently.
• Slowly slide your right hand behind your back and bend your elbow, bringing it up. At the same time, raise your left hand up, bend it down and grab your right hand behind you.
• Stretch your shoulders and hold the position for about 20 seconds. Switch sides and repeat the same pose.

Neck stretching pose – Yoga exercises to treat back, shoulder and neck pain

• Sit on the floor with your legs crossed. Extend your right arm next to your right knee.
• Place your left hand on top of your head and slowly tilt your head to the left. Hold for 30 seconds and slowly lift your head up. Do the same on the other side.
• Next, clasp your hands and bring both hands behind your head. Sit up straight and gently press your hands down towards your thighs, bringing your chin to your chest.
• As you press down, use your palms to pull your head away from your shoulders. Hold for 30 seconds, then slowly lift your head back up and return to the starting position.

Forward bend pose

This pose works the entire body, stretching and massaging all the muscles and connective tissues. This pose is also one of the yoga exercises to treat lower back and cervical spine pain.

How to perform this yoga exercise to treat back and neck pain:

• Place your fingertips vertically with your feet. Slowly touch your palms to the floor.
• Bend your knees slightly so they are not locked.
• Keep your knees soft so that your buttocks can point straight up more easily.
• Relax your head. To exit the pose, inhale and place your hands on your hips, contract your abdominal muscles and slowly stretch your body up.

Learn more: Experience in acupressure to treat shoulder and neck pain most effectively

Some things to keep in mind when practicing yoga exercises to treat back, shoulder and neck pain

To effectively treat neck and shoulder pain with yoga. You need to note the following:

• Practice yoga exercises to treat neck and shoulder pain diligently every day for 2 consecutive weeks to bring about clear results.
• Do not over-exercise
• Avoid participating in sports that affect the neck and shoulder such as basketball, volleyball, weightlifting, etc.
• Keep your neck and back straight in all daily activities.
• Do not twist or turn your body and neck suddenly.
• Do not use a pillow that is too high when sleeping as it will affect neck and shoulder pain.
• Build a reasonable diet and lifestyle. Supplement calcium, vitamin D and other functional foods for the body.
• During exercise, you need to pay attention to your breathing. Try to inhale deeply through your nose and exhale through your mouth to help the blood circulate and function smoothly.

See more: Sports massage: Golden secrets for athletes and bodybuilders

Massage to treat back, shoulder and neck pain at Enbi Bao Bao Nail & Spa

Enbi Bao Bao Nail & Spa is one of the most prestigious and high-quality neck and shoulder massage spas in Go Vap. Coming to the massage services here, you will experience wonderful moments of relaxation, relieve pain and prevent diseases of degenerative spine of the neck and back.

Not only stopping at the specialized neck, shoulder and nape massage, Enbi Bao Bao Nail & Spa also affirms its class with a diverse system of therapeutic massage services, delicately designed to touch each sense and separate relaxation needs:

• Sensory therapy massage – awakens positive energy, brings balance between body and mind.
• Meridian clearing massage – the secret to blood circulation, opening up relaxation from deep within.
• Hot stone body massage – the ultimate treatment to help relax the whole body, dispel fatigue after just one experience.
• Head, shoulder and back massage – the golden solution for office workers, completely cures muscle tension and long-term aches and pains.
• Essential oil body massage – the blend of natural fragrances and skillful techniques, brings deep sleep and a refreshing spirit.
• Specialized foot massage – restores the feet, awakens the lightness in every step.

With an international Spa-standard relaxation space and a team of experienced technicians, Enbi Bao Bao Nail & Spa is proud to offer classy, ​​unique and unforgettable massage treatments, where every customer and even couples in love are cared for like a “luxury guest”.

Conclusion

The article on Enbi Bao Bao Nail & Spa has provided you with important information about back, shoulder and neck pain. Hopefully, the 9+ yoga exercises to treat back, shoulder and neck pain will help you improve this condition quickly and effectively.

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