Yoga and Exercise for neck pain

Gentle movement and yoga can help many people with neck pain. Start only after red flags have been ruled out, and stop if pain worsens or spreads to the arms.

When to start

Once severe pain has eased and a doctor has said there is no serious cause. Do not practise during acute severe pain, after a recent injury or with numbness or weakness.

Gentle neck movements

• Chin tucks: slide the chin back gently, hold 5 seconds, repeat 10 times
• Slow side tilts: ear toward shoulder, hold 15 seconds each side
• Slow turns: look over each shoulder within comfort
• Shoulder rolls and shrugs: release tension in the upper back

Yoga poses

• Cat-cow: gentle spine movement
• Child's pose: rest with the neck relaxed
• Bhujangasana (cobra) with a small lift: strengthens the upper back
• Setu Bandhasana (bridge): gentle, with neck relaxed
• Shavasana: relaxation lying on the back with a small support under the head

Strengthening

Isometric exercises, such as pressing the head gently into a hand for 5 seconds, build neck muscle strength under a physiotherapist's guidance.

Aerobic activity

Walking, swimming or cycling help circulation and mood.

Breathing

Slow belly breathing eases tension.

What to avoid

• Headstand, shoulder stand and plough pose
• Forceful neck circles and backward neck bending
• Heavy lifting and jerky movement
• Holding poses into pain

Remember

Go slowly and learn from a trained teacher or physiotherapist. Stop if pain, tingling or dizziness appears.

When to get help

Seek a doctor's advice if symptoms last beyond two weeks, keep returning, or come with arm weakness, numbness, fever or trouble walking. Avoid self-medicating for long periods, and do not use oils, herbs or home remedies on infants or young children without a paediatrician's advice. In an emergency call 112 or 102.