Home remedies and yoga poses for neck pain

  Neck pain is a result of strain in your neck muscles due to wrong posture. When you sit on your laptop everyday continuously for 3-4 hour...

 Neck pain is a result of strain in your neck muscles due to wrong posture. When you sit on your laptop everyday continuously for 3-4 hours in a poor posture, you will notice that you are experiencing pain.

Sometimes you may have pain in the neck as soon as you wake up. This may be because of poor posture while sleeping.

There is also a medical condition related to neck pain known as osteoarthritis. In this condition the density of your bones becomes weak and leads to poor bone health. It is common in older men and post-menopausal women.

It is rarely associated with any severe underlying medical issues in the body. So, if you have it, then don't worry because it won't be anything serious.

Causes of neck pain: *img

Your neck muscles are quite strong and bear the weight of your head. So, if there is even a minor injury to your neck, it may result in severe pain.

Here are some causes that can cause the neck muscles to strain out and cause neck pain:

Muscle strain:

If your work involves sitting in front of the laptop for hours or hunching on your software, then you must be familiar with neck pain. This type of neck pain occurs due to strain in the muscles.

Joints are worn out:

In cases of osteoarthritis the cushioning between the bones of  joint gets worn out. When this happens, small joint movements also result in immense pain.

Nerves are pressed:

Herniated disks in the vertebrae can cause the nerves branching out of the spinal cord to get pressed. This results in pain in the back of the neck.


Sudden impact on the neck during accident can result in injury to the neck which can cause pain. In such cases pain is completely normal.


Meningitis is a tissue inflammation of a tissue in the vertebrae. It is characterized by fever and headache and stiff neck. Hence this could be a reason for your neck pain.

Other causes of neck pain :

  • Rheumatoid arthritis:

It causes swelling of joints which in turn lead to stiffness in neck and pain on moving neck.

  • Osteoporosis
  • Fibromyalgia: In this condition there is muscle pain throughout the body.
  • Spondylosis: In this condition the cervical disks degenerate as you age and causes pain in the joints and bones.
  • Spinal stenosis: This occurs when the spinal cord narrows causes the pressure on the nerves of the vertebrae. Thus pressure increases causing pain.

Symptoms of neck pain:

Neck pain is rarely serious. However, if you have the following symptoms along with neck pain then you should consult your doctor:

  • Severe pain with no apparent reason.
  • lump inside your neck
  • headache and fever
  • Glands become swollen
  • Nausea and vomiting
  • weakness
  • numbing sensation in the neck
  • Unable to move the chin to your chest
  • Bowel distress.

Home remedies for neck pain:

If you are having neck pain which leads to stiff neck and uneasiness. Then here are some easy and  effective home remedies for getting rid of neck pain.

Cold compress for neck pain: *img

Practice cold compress to relieve the neck pain. The pain and swelling gets reduced when you use cold compress.

Hot compress for neck pain: *img

Hot compress is also beneficial for neck pain. This is because the muscles relax and the stress reduces in the neck. This reduces pain.

Massage with essential oils for neck pain: *img

The neck muscles are stained, so the best way to get rid of neck pain is by massaging. You can go to a massage therapist or just massage at your home with essential oils .

According to the pain, you can either do a hard massage or soft massage. The deeper the massage, more is the relief.

However, if you are injured and that is why it pains, then do not opt for deep massage, go for soft massage or skip this remedy.

Yoga for neck pain:

Child pose:*img

It is deeply relaxing yoga pose called 'shishuasana'

How to do this pose?

Sit on your knees in such a way that heels touch the buttocks. Then bend down and keep your hands over your head. Keep your palms facing down.

It calms the nervous system and relieves stress.

Seated forward bend pose: *img

It stretches your spine and helps release the gases. It brings pressure on the abdominal area. Hence, relieves pain.

You can do this pose in the following way:

Sit on the floor with your back straight and legs straight ahead of you. Then bend forward so that your nose touches the knees. Stay in the seated forward pose for 5 mins.

Half spinal twist pose: *img

This pose helps in detoxification of the body. It also improves the circulation to the digestive tract, hence aiding its function. Stretches the neck muscles and brings relief.


Sit on the floor with legs straight in front of you. Then gradually bend the left knee and bring the right leg closer to the pelvic region just as cross legged position. Bend your right knee and keep your right feet over the left knee. Now, bring your left arm across your right knee in such a way that there is a twist in the spine.

Stay in this position for some time and then come back to the original position.

Legs against the wall pose: *img

In this pose you have to lie down on your back and place your legs parallel to the wall. Lean the legs over the wall and stay in this position for some time.

It improves blood circulation to the upper body. Hence, very good pose for neck pain relief.

Forward bend pose: *img

This pose is great for body ache treatment. Forward bend pose massages all the internal organs of the abdomen. It also helps with easing the stress in the neck muscles.


Sit on the floor with your back straight and legs straight on the floor. Then bend slowly so that the nose touches the knees or legs. Hold your toes with your fingers.

It might be hard at first because of less flexibility. However, as you practice this pose daily, you will notice that your flexibility increases.

Cat pose: *img

Steps to do this pose:

Stand on all fours on the floor with your knees and palms on the floor. Then inhale as you bend your spine in such a way that the belly is in dip position and the hips are up. Then exhale as you round your spine tilting your head and tail bone towards the floor just like a cat.

This pose helps in relieving pain related to spinal cord and neck.

Triangle pose : *img

This pose is best for beginners. This is because it is very easy to do and you can do this with low flexibility too.

How to do this pose?

Stand straight with feet slightly wide apart. Then bend down sideways in such a way that your hands touch the toes of the feet. It may not touch in the beginning but as you practice more you will notice increase in flexibility.

However, it is important to stretch the muscles. Practice this pose for 5-10 mins for relief.

Corpse pose: * img

It is very easy and should be done after all the yoga.

Just lie down quietly. Remove all the bondages such as belts, watch etc. Lie on your back with feet slightly apart. Be in this position for 20 mins.

Helps reduce vaat dosha.

Surya namaskar: *img

Surya namaskar is a set of 10 different poses. These poses have great benefits for your body. It improves your posture and spinal heath is increase. Hence, if you practice this only 10 minutes everyday, you will notice that your pain vanishes gradually and your posture becomes right.



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Ullu Series - Dekhtey Raho: Home remedies and yoga poses for neck pain
Home remedies and yoga poses for neck pain
Ullu Series - Dekhtey Raho
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