Cervical osteoarthritis, also known as cervical spondylosis, is a condition that results from the wear and tear on bones and cartilage in the cervical vertebrae. Chronic neck pain can be caused by the degeneration of bones and cartilage, which can cause problems with daily activities.
Some estimates show that at least half of all people will experience neck pain during their lifetimes. Our modern, technology-focused lives (hello Zoom!) make it difficult to feel pain in the neck. That number could rise to 100 percent, I think. Yoga for neck pain may be a solution. We will examine the reasons you might be experiencing neck pain and share five yoga poses to help relieve or prevent it.
Tips to Prevent Cervical Spondylosis Neck Pain
- Do not engage in activities that place pressure on your neck.
- Do not lift heavy weights.
- To give your neck rest, take a break in between work.
- You should consume calcium every day.
- Keep hydrated.
- Consume fruits and green leafy veggies.
- Regular exercise is important, but exercise with care and caution.
Yoga exercises to treat cervical spondylosis
Yoga is an effective and natural treatment for cervical spondylosis. Regular practice of this ancient science can lead to flexibility in the body, calm minds, and a positive outlook on life. You can learn yoga asanas to relieve pain under the guidance of a Sri Sri Yoga instructor.
These yoga poses will help you start your journey to pain-free living.
5 Yoga poses to ease neck pain
Stretch your neck while seated
Long-term neck pain can be eased by ensuring your neck is fully functional. Keep your head in a seated position and raise your chin. Hold this position for about 3-5 minutes. Feel the stretch along your left shoulder and neck. This will stretch the sternocleidomastoid muscles, which are often responsible for “text neck” pain. Continue on the left side.
This exercise is great for strengthening the neck muscles. Make sure to keep your chin down. Camel Pose is a way to bring your chin closer to your neck. This position can stretch the upper trapezius muscles and reduce tension along the shoulders and back.
Modified Navasana (Boat Pose), with block behind the head
Standing straight up, bend your knees and place your feet flat on the ground. With both your hands, hold a foam block behind you head. Next, extend your elbows out wide so that you can Navasana. Keep your chin neutral.
For neck endurance exercises, the American Academy of Orthopaedic Surgeons recommends Side Plank and Plank . Stand straight up and place your right arm on the ground. Next, rotate your hips towards the sides and extend your legs. For more support, your feet can be placed in a stacked position or in line. This is all about strengthening your neck. You can turn your gaze up and down depending on how comfortable it feels. For a few seconds, hold the position. Continue on the left side.
Savasana (Corpse Pose). with a neck traction strap
Securely attach a 8-foot yoga belt to a large loop. Locate a door that is open to you in your home. Then, wrap the strap around the handle of the door. Close the door by holding the large loop in one hand. For security, make sure to test the loop and the door. Place your back on the ground, with the door facing you. Place the loop on the bottom ridge (occiput), and then relax into the strap. By moving closer or further away from the door, you can adjust how high your head sits above the ground. You can rest here as long as you feel the traction in this neck.
To a painless path
Many cases of cervical spondylosis can be treated without the need for surgery. Regular exercise, medical attention and proper care are all possible to treat cervical spondylosis. Doctors often recommend physiotherapy, antidepressants, and painkillers as a form of treatment. A conscious effort to improve your posture can help reduce strain and pain. Before making any changes to your medication, always consult your doctor.
Yoga can be a way to improve your body and mind. However, it is not meant to replace medical treatment. Yoga should join Yoga Teacher Training in Rishikesh. If you If you are looking to bring a change into your life by learning yoga for self-rejuvenation or transfer the benefits to others, by getting a professional 200 Hour Yoga Teacher Training certificate and expertise, then Arogya Yoga School is the perfect fit for you.