Back and neck pain. You’re not alone. They’re both super common. And not always caused by injury. I see it every day. From stress. Long hours sitting. Poor posture. Emotional tension. A nervous system on high alert. The body adapts. Positively. And negatively. Feel like you’re always trying to hold it together? Never slow down? Bracing for the worst? The body responds. Muscles tighten. Over time, this tension manifests as pain. Most often in the back. Or neck.
Certain yoga poses help reduce back and neck pain. How? By gently restoring movement. Lengthening muscles. Softly stretching tight areas. Through inviting the body to feel safe. So you can release. Relax. Restore. And you don’t need to know anything about yoga to experience the benefits. Below are a few yoga poses I recommend as a gentle touch chiropractor in San Diego County.
Things to Keep in Mind When Practicing Yoga Poses to Reduce Back and Neck Pain
Before we get into the best yoga poses you can do to reduce back and neck pain, a few things to keep in mind. Yoga is many things. Movement. Breath. Meditation. Lifestyle practices. With back and neck pain, the focus is on breath and movement. Here’s what to keep in mind when doing yoga to support the back and neck.
Breathe slowly and deeply.
Breath. Is. Everything. It comes before movement. Before meditation. Breath is life force energy. In yoga, this life force energy is known as prana. In practices like Traditional Chinese Medicine (TCM), it’s known as qi or chi. The breath connects you to this energy. Slow breathing eases tension. Mental. And physical. Improves blood flow. Helps you connect more deeply with your body. With movement.
Move slowly with your breath.
Take things slow. Supporting back and neck pain involves slow, intentional movement. This isn’t hot yoga. Or the vinyasa class at your local yoga studio. Using yoga to reduce pain is gentle. Moving slowly with the breath helps connect the body and mind. It reduces strain. And the risk of injury.
Find a place between effort and ease.
A yoga teacher said something during a class that’s stayed with me for years. When in each pose, find the place between effort and ease. It’s like the Goldilocks zone. Not too much. But not too little. Just enough. You want to feel the pose. But it shouldn’t hurt. The posture should feel supportive. Not aggressive. If you feel a sharp pain, ease up. If you don’t feel anything, give a little more effort. Find the space between. This is the real secret to practice. Whether you practice yoga daily. Or just using it as a tool to reduce back and neck pain.
5 Yoga Poses to Reduce Back and Neck Pain
1) Cat-Cow
Gentle. Easy. Accessible. Cat-Cow is something I always recommend to network spinal therapy clients. Why? It’s fabulous for spinal support. It mobilizes the entire spine. Increases awareness of how the back and neck move together.
Why it helps:
Cat-Cow moves the back and neck together. It increases circulation in the spine. Releases tension in the neck and shoulders. Helps coordinate breath and movement. It’s great for pain caused by excessive sitting. Or excessive stress.
How to do it:
Start on your hands and knees. Wrists under shoulders. Knees under hips.
Inhale deeply. Exhale and round the spine to come into Cat pose. Tuck the chin. Draw the belly up. Inhale. Drop the belly for Cow pose. Lift the chest. Tilt the head back. Gently.
Repeat this sequence 5-10 rounds. Moving slowly with your breath.
Move slowly with your breath for 5–10 rounds.
2) Child’s Pose
Child’s Pose is deeply calming. And takes zero effort. It’s a resting posture. That lengthens the spine. It’s super easy. Deliciously relaxing. And one of the simplest ways to reduce back and neck pain.
Why it helps:
This simple pose gently stretches the entire back body. Including the lower back. Hips. Shoulders. All while calming the nervous system. Gently stretching the back eases pain.
How to do it:
Start on your hands and knees. Hinge the hips back toward your heels. Until you’re sitting on them. Or get as close as you can. Extend the arms forward. You can also rest them by your sides. Rest the forehead on the floor. Use a blanket or block if you don’t reach the floor. Now breathe. Deeply. Slowly. Feel the back expand as you inhale. The way it relaxes when you exhale. How the neck and back soften. Breathe. Hold 1-5 minutes.
3) Bridge Pose
Bridge Pose is wonderful for the back. This gentle backbend strengthens muscles that support the spine. It opens the front of the body. This counteracts poor posture. Improves alignment. Rebalances muscles. Strengthens the heart-mind connection.
Why it helps:
Bridge restores balance to the back body. Relieves tight hips. This supports the lower back. It stretches the back of the neck. Opening up the front body eases tightness in the chest and shoulders. This can pull the neck forward. This leads to improper alignment in the neck and spine. Which, in turn, causes back pain. An achy neck. and neck pain.
How to do it:
Lie on your back with knees bent and feet hip-width apart. Arms are straight at your sides on the floor. Press into your feet and gently lift your hips. Relax. Keep the neck long. Don’t turn the head. Hold this for 3-5 slow, deep breaths. Then lower the body slowly to the floor. Repeat this 2-3 times.
4) Neck Tilt
Simple. Powerful. Something I recommend to patients all the time. The neck tilt. It’s so easy. And it’s great for releasing chronic neck tension. Especially in the upper part and sides of the neck.
Why it helps:
Neck tilts stretch neck muscles. Specifically, the upper trapezius muscle. And the side neck muscles. Both hold tension from stress. Or sitting at a desk all day. Gently stretching the neck eases tight muscles. Helps soften the shoulders.
How to do it:
Sit or stand tall. Slightly tuck the chin. Gently bring your right ear toward your right shoulder. Relax both shoulders. Keep the spine straight. Breathe deeply. Hold 3-5 breaths. Slowly bring your neck back to center. Repeat on the left side. Slowly return to center. Bring the chin towards the chest. Hold for 3-5 breaths. Soft, deep breathing. Lift the chin and return to center.
5) Spinal Twist
Spinal twists are gentle. They help restore the natural rotation of the spine. Once it’s become stiff. From sitting. Inactivity. Constantly being on the computer.
Why it helps:
Twists are like gold if you want to reduce neck and back pain. They release back tension. Especially stress that’s accumulated along the spine. Spinal twists improve mobility. They help with pain by improving overall spinal function.
How to do it:
Sit tall. Cross or extend your legs if you’re on the floor. Keep feet flat on the floor, hip-width apart if in a chair. Place the right hand behind you. And the left hand on the right knee. Inhale and sit up tall. Lengthen the spine. Exhale and gently twist the body to the right. Hold for 3-5 slow, deep breaths. Switch sides. Repeat on the left.
Yoga as a Tool to Reduce Back and Neck Pain
Using these yoga poses to reduce back and neck pain comes down to two things. Commitment. And consistency. It’s not about perfection. It’s about supporting your wellbeing. Naturally. A few minutes a day is all it takes. A little goes a long way. To gently restore movement. Ease tension. Rebalance the nervous system. Over time, it adds up. Supporting the spine. Improving posture. Easing pain. Yoga is a powerful tool. That helps you move better. Feel better. Live better.