Don’t let your desk job be a source of discomfort for you.

Most of us spend significant part of our day either working on computer and laptop or using mobile phone. We hardly realise how badly it is affecting our body. There is significant amount of pressure on the neck and cervical spine and it can cause serious problems. Most people suffer from back and neck pain and complain that it’s a source of great discomfort for them. Most of us don’t have any option, we need to work and spend long hours slogging in front of the computer. But we can surely do something to get rid of this pain. Here are few yoga asanas that one can practice even while working in theioffice, to get relief from neck and shoulder pain. Go through this article to know more about effective yoga asanas for neck and back pain.

Yoga for back pain

Skand uttan asan: Stand straight, keeping little distance between your feet. Stretch your right hand straight to the front. Now lock your right hand with the left and bring it slowly to the left. Feel the stretch in the shoulder and stay in that position for few minutes. Repeat this process 3-4 times, alternating the steps on both the hands. Keep in mind that only your hands will move and no other parts of the body. Your face should be straight while doing the exercise.

This exercise releases the tension in the shoulder and back and helps to get relief from the pain.

Yoga for back and neck pain

This second asana is equally effective.Take your right hand and place it on your back. Now hold your elbow with left hand and stretch it backward as much as you can. You will feel the pressure in your arms and shoulder. Keep it in this position for few seconds and repeat the process 3-4 times with both hands.

You can perform this exercise even while sitting at your desk. Do this exercise 2-3 times in a day for better result.

Yoga for cervical pain

Greeva Sanchalan Asan: This is very effective exercise to get relief from neck pain. Keep your spine straight, take a deep breath. Now slowly bend your neck forward and try to touch your chest with your chin, while doing so exhale slowly. Now lift your head slowly and tilt it back so that your chin is facing up. Inhale slowly while doing so.

Repeat this process 3-4 times to get relief from neck pain.

You can also watch these asana on Mrityunjay Yoga‘s YouTube channel. You can watch it here

Yoga for neck pain


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