Search
Search
Generic filters

Ready to change your life?Start Now! Contact Us

Gentle Yoga to Relieve Back and Neck Pain

February 28, 2018

By Carol Krucoff, C-IAYT, E-RYT

In our hurried, high-stress world–where many people hunch over computers and smart phones–neck and back pain are extremely common. In this blog post I have included a video of a gentle yoga sequence that is designed to help relieve pain by stretching tight muscles, strengthening weak ones, and enhancing relaxation.

Please be aware that the yogic approach is very different from the Western exercise mentality of striving and pushing. Instead, yoga is about balancing effort and relaxation—so don’t be lazy, but don’t be pushy either.

As you practice, remember these yogic ABCs:

Awareness

Keep your mind present in your body, focused on your breath and your experience in the present moment—with an attitude of kindness and non-judgment.

Breathing

Be sure your breath is flowing easily and comfortably. If you find that you’re holding your breath or that your breath is compromised in any way, it may be a sign that you’re straining. So back off the posture until you’re in a position where you can breathe easily.

Comfort and Stability

The ancient texts on yoga say that a posture should be “steady and comfortable.” So take each movement to a point where you feel challenge, but not strain.

Not every pose is appropriate for every person. Feel free to modify the practice to suit your needs. If you have medical issues, get guidance from your health care provider about specific movement precautions. Practice daily for best results.

Interested in learning more about Healing Yoga for Back and Neck Pain?

Join us at Duke Integrative Medicine for the upcoming Healing Yoga for Back and Neck Pain course. This six-week series of classes are designed to relieve pain in your back and neck, and provide strategies to enhance your overall health. Each 90-minute class includes a 30-minute educational component, plus a 60-minute yoga practice. Last day to register is March 8th, so click here to learn more and register!

SUGGESTED POSTS

Q&A with Kelly Cross – Massage Therapist at Duke Integrative

Hear more about practitioners at Duke Integrative Medicine as they discuss their work in their own words. Get to know Kelly Cross, a massage therapist at Duke Integrative Medicine with more than thirty years of experience. He is especially skilled in working with older adults, cancer patients, and those ...

READ MORE

Incorporating an Integrative Nutrition Approach into Your Daily Habits

Mary Ellen Miller*, resident of Durham, NC was experiencing digestive issues and low energy. She was concerned that her diet and habit of drinking several Diet Cokes a day were contributing to her health concerns. Unsure of what to do or where to start, she sought care at Duke Integrative ...

READ MORE

Keeping Older Yoga Students Safe

Janet Rae Humphrey C-IAYT, E-RYT, C-YFHA, C-IYFS is a yoga teacher from Scottsdale, Arizona who primarily teaches older adults. Janet first walked into a yoga class at the age of 58 after a lifetime of medical issues, including a lumbar fusion, six knee surgeries, fibromyalgia, and three neurosurgeries, followed by ...

READ MORE
BACK TO POSTS

For more information about

Duke Integrative Medicine and our various services and programs, please join our mailing list.


error: Content is protected !!