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Stretch It Out: Three Yoga Poses To Ease Back & Neck Pain

| March 22, 2013

Many of us experience stiffness and pain in our spine; which can be a pain in the neck {pun intended}! With long hours logged at a desk, a long commute or just a rough night of sleep your back and/or neck may be causing you pain and discomfort. Research suggests that Yoga relieves stress and can ward off aches and pains in addition to helping you sleep better at night, win-win!  If you have questions about whether or not Yoga is right for you, be sure to consult with your physician before beginning a new exercise regimen.

Yoga Poses To Ease Neck & Back Pain:


  • Stand with your feet about three to four feet apart, turn heels out slightly
  • Clasp your hands behind your back, pressing your palms together
  • Lean forward, slowly bending at your hips, bring the crown of your head and hands towards the floor (go as far as you can without discomfort)
  • Stay in the position (if you can) for five deep breaths.
  • Gently press into your feet and use your quads and inhale as you stand up


  • Start on your hands and knees, hands beneath your shoulders and knees under your hips
  • Keep your spine neutral, with your back flat, abs engaged, looking at the floor
  • Inhale, and lift your sitting bones and chest towards the ceiling, while letting your belly “sink” towards the floor, lift you head and look ahead
  • Upon exhale,  round your spine towards the ceiling {you can imagine your are pulling your belly button towards your spine}
  • Tuck your chin towards your chest and let your neck relax
  • Continue repeating the cow and cat pose about 10 times {or less if you have too}



  • Kneel on the floor, sit on your heels with knees hip width distance apart
  • While exhaling, lie your torso on your thighs and extend your arms out in front of you
  • Hold for about 30 seconds to one minute

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