Simple Yoga Asanas For Cervical Spondylitis And Backpain

Yoga Asanas For Cervical Spondylitis And Backpain

Today’s office work culture of the excessive sitting time in a particular posture is taking a toll on our health paradigms, mental, physical, emotional and social. These long hours and over tired work leads to develop cervical and back problems. Cervical spondylosis and back pain are caused due to abrasion and attrition of spine desk. It is more common with aged people, but in modern lifestyle, cervical and back problems are also rampant with adult due to their hectic schedule. Here are yoga asanas for cervical spondylitis and back pain.

Yoga asanas for cervical spondylitis

Sun Salutation

Sun Salutation is also called as Surya Namaskar, it is a sequence of asanas which is performed as one continuous exercise. It helps you to gain a strong and flexible spine and eases cervical spondylosis. Practicing at least three Sun Salutations every day in the morning or whenever you have time is a wonderful way to awaken your body. After a few days, ou will feel stronger and your body will get more capable of doing things than before.

Cobra Pose

Cobra Pose

This asana strengthens your whole spine, stimulates abdominal organs and it also helps relieve stress and fatigue. Lie down on your stomach bring your hands, palms down and place them next to your shoulders. Bring your elbows tucked into your body. Take a deep slow breath and slowly raise your body onto your elbows. Stretch your neck backward and hold this position for a few breaths. Avoid straining your back!

Knee-to-Chest Pose

This pose is also called the wind-release pose because it helps to release digestive gases from the intestines and also stomach with great ease. Lie down with your back on the floor, take a deep breath and as you exhale, bring your knees towards your chest, clasp your hands around your legs and lift you head off the floor. Alternatively, you can do this pose with just one leg at a time, keeping the other leg stretched on the floor.

Crocodile Pose

Crocodile Pose

It is also called as makarasana or the Crocodile pose, it is used for relaxation. This yoga asana is good for the spine to resume its normal shape and releases compression of the spinal nerves. Lie down on the floor on your stomach with your hands folded under your head. Stretch the legs as far as possible, the toes should point outwards. Relax the whole body and breathe normally and slowly. Stay in the pose for 5 minutes.


Yoga poses or asanas for back pain

Corpse Pose

This is a pose which you can start and end your routine with. It might seem just a simple relaxation pose but it benefits you physiologically and physically. Lie on your back with your arms on your side, palms facing upwards and make sure that your feet turn out equally. Focus on your breathing and relax your body as well as your mind.

Knee Down Twist

This yoga asana is a knee down twist which stretches the back muscles, realigns and also lengthens the spine. Lying on your back, pull up your left leg take a deep breath in and exhale. Drop the left knee over to the right side of your body. Look at the left fingertips and keep your arms out to the sides with the palms facing down in a T position. Repeat this asana on the other side as well.


Bridge Pose

This yoga pose stretches and strengthens your spine and the back muscles. It is not only effective in correcting scoliosis but it also helps to decrease anxiety and also stress which calms your mind. Lie on your back, pull up your legs and make sure that your knees reach a 90-degree angle. Exhale and press your feet and also your arms actively into the floor push your tailbone upward. Stay in the pose for 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.

If your condition is severe and does not respond to other forms of treatment, you might need surgery. This can involve getting rid of bone spurs, parts of your back bones or herniated disks to give your Cervical spondylosis and backbone or spinal cord more room. Surgery is rarely essential for both cervical spondylosis and back pain. However, a doctor may recommend it if the pain is severe and it is affecting your ability to move your arms.

Doing all the above-described yoga asanas can help you in living a better and a painless life all throughout the life. So start doing these yoga asanas to make yourself get rid of these diseases.


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