Yoga for Neck Pain Relief (By Dr. Priya Rathi, Pain and spine Specialist, Pune) Neck pain has become one of the most common problems in today’s lifestyle. Long hours of mobile phone use, working on laptops, poor posture, and stress are major culprits. While medicines and medical treatments may be needed in some cases, simple yoga stretches can help relax tight muscles, improve posture, and prevent recurring pain. Why Yoga Helps? • Improves flexibility and mobility of the neck and shoulder muscles • Reduces muscle stiffness and tightness • Enhances blood circulation • Promotes relaxation and stress relief Simple Yoga Poses for Neck Pain Relief 1. Neck Stretches (Gentle Movements) • Sit comfortably with a straight back. • Slowly bend your head forward (chin to chest). • Gently tilt backward (look up). • Move side to side (ear to shoulder). • Repeat 5–10 times each. 2. Shoulder Rolls • Sit or stand tall. • Roll your shoulders forward in circular motion 10 times. • Repeat backward 10 times. • Helps release tension in neck and upper back. 3. Cat-Cow Pose (Marjaryasana–Bitilasana) • Start on your hands and knees. • Inhale – arch your back, lift head and chest (Cow pose). • Exhale – round your back, tuck chin to chest (Cat pose). • Repeat 10–15 times. 4. Thread the Needle Pose • Start on hands and knees. • Slide your right arm under your left arm, resting your shoulder and ear on the mat. • Hold for 20–30 seconds. Repeat on the other side. • Stretches neck, shoulders, and upper back. 5. Child’s Pose (Balasana) • Kneel on the mat, sit back on your heels. • Stretch arms forward and rest forehead on the mat. • Stay for 1–2 minutes, breathing deeply. • Relieves neck and back stress. Safety Tips • Always perform yoga slowly and gently, never with sudden jerks. • Stop if you feel sharp pain, dizziness, or numbness. • People with chronic or severe pain should consult a pain specialist before starting exercises. Takeaway Regular yoga practice, even for just 10–15 minutes daily, can make a big difference in reducing neck stiffness, improving posture, and preventing pain. For persistent or severe pain, consult a pain physician like Dr. Priya Rathi in Pune, who offers reliable, non-surgical treatments including dry needling, trigger point injections, and spine interventions.