Three yoga exercises to relieve back, neck and shoulder pain

Yoga Holidays in Spain, SHA Wellness Clinic, SIS Wellness Holidays

Spending many hours in front of a computer screen, a sedentary lifestyle, age, smoking and being overweight are the main causes of back pain. In addition, it seems that all the stress and tension of everyday life tends to accumulate in the neck and shoulders, causing everything from muscle stiffness to contractures. And this makes us sleep worse, which aggravates the problem even more.

To alleviate these pains and prevent them from happening in the future, it is essential to boost both muscle strength and flexibility. Regular practice of Yoga can help you with both in order to reduce pain and discomfort. In addition to the many physical benefits, Yoga practice also helps to manage stress and promotes restorative rest.

Rachel Rose, Mind & Body expert at SHA Wellness Clinic, shares a few Yoga exercises that can help you to reduce back pain by stretching the spine and to reduce muscle tension. The following exercises can best be done lying face up on the floor (on an exercise/yoga mat), because since it’s a hard, flat surface, it serves as a reference to help you pay attention to supporting the spine which, in this position, naturally seeks out its alignment.

Depending on the area (cervical, thoracic or lumbar), there are certain poses that provide better results than others. If the pain is in the neck or thoracic area, Rachel recommends opening and closing the rib cage by moving the arms in sync with the breath. On the other hand, if the pain is in the lower back, she recommends moving the legs, for example by raising them at a 90° angle. Another very beneficial exercise is to bend your knees and lower them to one side while breathing out, return to the centre while breathing in, and lower them to the other side while breathing out, like a pendulum. The apanasana pose is also a perfect way to get rid of these pains: lie face up on the floor, stretch your back so that your entire spine is in contact with the floor and, breathing out, bring your knees to your chest and stretch your arms, breathing in. This will open up the space between your thighs and abdomen. Finally, Rachel underscores the link between breathing and a healthy spine. “Breathing in a conscious and balanced way, using the diaphragm and intercostal muscles rather than the chest and shoulders, prevents the muscles from becoming overloaded”, she says.

SHA Wellness Clinic offer Rebalance and Stress management programs for those who would like to learn a new lifestyle, improve overall health, seek to reduce the impact of chronic stress and continue the learning process when you return home. These are perfect programmes for those looking to fully relax and disconnect in an ideal environment.

More info:

SHA Rebalance:

SHA Stress Management:

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