I sit in a chair the whole day and work on computer, so this neck pain’ was my hubby’s brief comment when doctor presumed this pain to be cervical pain. He was having regular headache when the neck pain was persistent. General Causes of Cervical Pain can be poor posture, working at a desk for too long without changing position, sleeping with your neck in a bad position, and jerking the neck during exercise.
Relieve Cervical pain or stiffness with following simple steps
1. When your neck begins to hurt, apply ice for first few days and the apply heat with a heating pad, hot compress, or hot showers.
2. You can take pain relievers like ibuprofen or acetaminophen if the pain is severe and intolerable.
3. Take a few days off from the activities that have caused your neck pain. Resume normal activity slowly as symptoms ease.
4. Exercise your neck every day – yoga asanas for neck pain relief help a lot. If you don’t have time for yoga asanas, slowly stretch your head in side-to-side and up-and-down motions.
5. Use good posture that do to lead to neck pain rather help you ease from the pain. Change your position often. Do not stand or sit in one position for too long.
6. Most of us have a habit of cradling the phone between neck and shoulder, one of the major causes of neck pain these days. This should be avoided.
7. Get a gentle neck massage.
8. We can also use a special neck pillow for sleeping. Avoid using neck brace or collar without checking with your doctor’s approval because this will worsen the problem if not used properly.
I am always ‘No No’ to medicines, was trying to find what would be a reliable alternative. Doctor suggested some basic exercises. Hubby contacted our yoga teacher to suggest some positions that would better help. Here I discuss seven sequential yoga asanas to relieve from cervical pain. These yoga postures not just help to relieve from neck pain but also from back pain resulting to relaxation to whole body.
Yoga Asana to relieve from Cervical Pain
|Pose Name||How to do||Benefits|
|Balasana (Child Pose)||- Kneel on the floor placing your shin on the floor. Toes should touch each other.- Sit on your heels. Place your hands by your side.- Exhale and lay your torso down between your thighs - bending from the waist and laying your torso between your thighs.- Now, slowly allow your head to touch the ground.- Your hands should be resting by the sides of your torso with palms facing upward.- Stay in this pose for as far as possible; don’t strain yourself.- Once done, slowly lift yourself back to the same position while inhaling.- Place your hands on your thighs with palms facing the ceiling as in a state of surrender to God.||- Reliefs neck and back pain- Calms the brain- Stretches hips, thighs, ankles- Makes one feel fresh and relieved|
|Natrajasana (Reclining twist)||- Lie on the floor with your back straight.- Slowly lift your right leg and bring it over your left leg.- While the left leg remains straight, make sure that the right leg makes a right angle on the floor.- Stretch your hands either ways and face rightwards.- Take few deep breaths, while being in this pose for thirty seconds. Repeat the same with your left leg.||- Makes muscles more flexible.- Takes you to that state of contentment and bliss.|
|Bitiliasana (Cow Pose)||- Place your shin on the floor and posture rest of the body (thighs, torso and hands) in a table-top position.- Make sure your knees are directly below the hips and wrists, elbows and shoulders are in a line, perpendicular to the floor; also thighs.- Torso must be parallel to the floor.- Inhale and pull your tummy inwards towards the floor and lift your head upwards.- Remain in this posture for a while.Note: This position should be followed by cat pose.||- Gentle massage to spine and belly organs.|
|Marjariasana (Cat Pose)||- After remaining in cow pose for a while, exhale and round your spine towards the ceiling and bring your head inwards.- Gently bring your chin towards your chest.Note: Continue cow and cat poses in sequence while you inhale and exhale.||- Gentle massage to spine and belly organs.|
|Viparita Karani (legs up the wall Pose)||- Lay on your back with your legs straight against the wall - Feet must face the ceiling and your legs should be touching the wall.- Rest with your arms out to the sides and palms facing upward.- Take deep long breaths and breathe out at least fifteen times before you switch to the next pose.||- Stretches the back of the neck.- Relieves mild backache- Eases fatigue- Helps in avoiding cramps and feet|
|Utthita Trikonasana (Extended triangle Pose)||- Stand straight.- separate your legs as much as you can.- With your back straight, extend your hands sideward. Inhale and slowly bend towards the right side, with your right hand touching your ankle and your left hand directed upwards.- Look at your left hand while you are positioned in this posture.Note: Remain in this posture as long as you can, not to stretch yourself beyond your limits.||- Relaxes muscles relieving neck and back pain|
|Savasana (Corpse Pose)||- Place the body in neutral position.- Lie on the floor, straight.- Keep your neck and back straight and feet slightly separated.- Hands must be by the sides, facing upwards.- Stay in this position for at least five minutes.||- Deep relaxation to the muscles.- Calms mind.|
Other Recommended poses for a mom to be are:
Sukhasana, shoulder lifts, neck exercises, ujjayi breathing, full yogic breathing, bhramari, vajrasana with ujjayi, mountain pose, konasana-1 & 2, trikonasana, veerbhadrasana, paschimottan asana, viptritKarni (against the wall), shavasana (Final Relaxation), yognidra, nadishodhanpranayam and meditation.
Other Causes of Cervical pain can be
1. Injury like falls, car accidents, and sports, where the muscles and ligaments of the neck are forced to move outside their normal range.
2. Diseases and conditions like Arthritis, Osteoporosis, Fibromyalgia
Seek medical care in following cases associated with cervical pain
Consult a doctor if symptoms persist for more than a week. See a doctor if you have severe neck pain without any apparent cause, if there is a lump in your neck, neck pain accompanied with fever and headache, swollen glands, nausea and vomiting, trouble swallowing or breathing, weakness, numbness and tingling, pain that radiates down your arms or legs, inability to move your arms or hands, inability to touch your chin to your chest, bladder or bowel dysfunction. Seek medical care immediately if you have been in an accident or fall and your neck hurts.