Tech neck pain is a common orthopedic problem occurring due to long hours working on smartphones and laptops. If you are struggling to get relief from this chronic pain, yoga poses to get relief from tech neck pain is most effective for the purpose.
Perform these regularly and experience the magic of yoga on your back and neck
Jalandhara Bandha – Best yoga poses to get relief from tech neck pain
The Jalandhara pose also referred to as the throat lock pose. It helps in the reduction of the hunch back and the stiffness of the cervical spine, realigning them to normal. Yoga poses to get relief from tech neck pain is the most effective form of treatment for the physical injuries caused due to the overuse of smartphones and laptops. It is an easy asana, reducing the stiffness of the neck and spine.
Sit straight with your heels placed under your thighs or hips and place your palm on the knees. Facing down and pressing the shoulder blades tight, tilt the chin, and pull up your chest straight. As you pull the chin towards the throat, there is a feeling of the lengthening of your shoulder. Hold on to this position counting five breaths that are deep. Exhale and come back to normal. This should be performed five times for an effective result.
This yogic posture, known as Dandasana, is also popularly called the staff pose. This is effective in treating the pain on your spine and neck making them relax and regain its normal functioning. For greater relief from you need to sit in this posture for at least 10 seconds to 15 seconds.
This yoga comprises of sitting with your legs pressed and straight up to the wall. The hands need to press to the ground firmly, and you should completely emphasize on putting your spine lengthened and straight with no hunches. This will reduce the neck and back cramps caused due to working on the phone and laptop for prolonged hours at a stretch.
Sage’s Twist Pose is amongst the best yoga poses to get relief from tech neck pain
Among the yoga poses to get relief from tech neck pain, the sage’s twist provides instant relief from the pressure on your neck and helps in making your spine mobile. This relaxes your cranial bones making them twist and turn without much difficulty. Orthopedic diseases such as spondylitis often a common difficulty from sitting in the same posture, can easily be avoided with this regular exercise.
Primarily, sit with your legs stretched to the front and relax. Bring your right leg up to the glute such that the top of the foot touches the floor. Similarly, fold the left knee and tuck the sole on the inner thigh of your right leg. Put the left fingers on the left hip and reach out to the right arm, overhead. You need to inhale in this position and then exhale for twisting the torso to the left side, placing the right palm on the left thigh. A stretch can be felt on the right neck as you bring the left ear down to the left shoulder. You need to switch to the other side after holding on to this position to complete eight breaths.
Supported Fish Pose
This pose is very important for restoring your bad posture acquired over time. Constant sitting in front of the computer can cause severe tech neck problems, which can easily be solved by this yoga pose to get relief from tech neck pain. This is a restorative asana bringing back the good posture of your spine and reversing the harmful effects of tech neck.
You need to sit in an upright position on the floor with the bent knees and the feet placed on the floor. On a medium position behind your back, place a block or a pillow. The hips should keep touching the floor as you bend down your back and rest the upper back on the pillow. Ensure that your hand is placed on the lower back, the entire time you bend your back on the block. The hips should entirely touch the floor during the entire period of this pose. After bending down slowly, interlock the fingers of your hand and rest your head on the palms. You need to hold this position for eight complete breaths for the desired effect.
Camel Pose is amongst the most reliable yoga poses to get relief from tech neck pain
This is a multipurpose yoga pose that helps you for diverse purposes. Among all the benefits, this is the perfect yoga pose to get relief from tech neck pain. It relieves you from a lower backache and ensures to loosen up the vertebral column. This is also popularly known as Ustrasana and can be performed at home quite easily. You need to follow the instructions to the ‘t’ for an amazing outcome! This is known to reduce stress and relax the back as you perform a stretch on the backbone.
For the camel pose, you need to sit up straight with your chest, thighs, and head absolutely perpendicular to the floor. You need to put your palms on the sacrum with the finger-pointing either downwards or upwards as per your convenience. Slowly bend down backward, looking up to the ceiling as you slowly push your shoulder blades back. Remember that your chest should be pointing upwards as you bend backward to release your palm and reach out to the heels making an arch position. Feel the extension of the spine as you hold this position for five breaths. Relax and slowly come back to the normal position.
Popularly known as Ardha pincha mayurasana, is the best yoga pose to get relief from tech neck pain and also bring the flexibility of the backbone and the cranial bones. The neck often feels cramped as an effect of a tech neck. This asana assures relief from such difficulty and enables you to get back to work with renewed energy and vigor!
You need to initiate by using the hands and the knees. Touch the elbows with the opposite are and the forearms need to be placed in a parallel position to one another. You need to bend forward and drop your head up to the chest. Your hands should move towards the direction of the feet, opening up the shoulders. This enables to stretch the back and the neck from the firm position. You need to be in this position till you take in five to ten complete deep breaths.