Yoga to get rid of neck and shoulder pain from poor sleep

Yoga to get rid of neck and shoulder pain from poor sleep

Sleep is the body’s mechanism for repairing and healing itself; however, sometimes one may experience debilitating pain in the neck and shoulders after waking up from sleep. This can be due to an awkward angle of the neck or head that could stress and stretch ligaments, muscles, and joints, or sudden movements during sleep that can twist or strain the neck. Stress and tension in the muscles can cause different types of pain, such as tension headaches, weakness in the arms, pain and tingling in the neck and shoulders. While medications can help get rid of the pain temporarily, yoga turns out to be the best approach to treating neck and shoulder pain that results from poor sleep. Yoga prevents any kind of additional tension, but provides the body with intense physical activity that helps keep you active and moving.

correct sleeping posture


Basically, there are 2 sleeping positions that are easier on your shoulders and neck: on your back or on your side. It is best to use a flat pillow to cushion your head and use a neck roll to support the curve of your neck while lying on your back. It’s always best to avoid a stiff or high pillow, as it can keep your neck flexed during sleep, leading to stiffness and pain after getting up.

Yoga poses to relieve neck and shoulder pain

Whether you’re looking to get rid of neck and shoulder pain from poor sleep or sitting at your desk for long hours, here are some yoga poses that can provide relief if practiced daily.

Cat and cow pose


How to do:

● Come on, on all fours

● Make sure your wrists are below your shoulders and your knees below your hips.

● Keep your balance equally on all four

● Inhale as you look up and let your stomach drop toward the floor.

● Exhale and tuck your chin into your chest and draw your navel toward your spine.

● Repeat several times and relax.

The pose strengthens and stretches the neck and shoulders.

Standing forward bend position


How to do:


● Stand in mountain pose

● Inhale as you raise your arms.

● As you exhale, lean forward, pulling your belly in.

● Place your hand on the floor and let your head hang down.

● Keep your neck relaxed

● Hold the position for a few seconds and gently release

It relieves neck, spine and back tension and also keeps the spine flexible and strong.


sphinx pose


● Lie on your stomach with your toes flat on the floor and your forehead resting on the mat.

● Reach forward with palms down

● As you inhale, slowly lift your head, chest, and abdomen

● The navel should be touching the mat.

● Pull your torso back and, with the support of your arms, lift it off the mat.

● Keep your feet together and breathe gently

● Hold for a while and release

Expand your chest and shoulders. It also strengthens the spine and neck.

child’s posture


How to do:

● Sit back on your heels, lean forward and lower your forehead to the mat.

● Stretch your arms forward with your palms down.

● Presses the chest on the thighs

● Hold the position for a few seconds and release

It relaxes the back and spine and relieves tension in the shoulders.

Legs up the wall pose


How to do:

● Lie on your back near a wall

● The buttocks must touch the wall.

● Raise your legs against the wall and rest your arms at your sides.

● Take a deep breath and hold the position for a minute or two.

Relaxes the neck and shoulders and helps with back pain.

last word


It’s always a good idea to sleep on your back or side in a well-supported position. Practicing yoga on a regular basis is also the key to maintaining good flexibility in the body and avoiding cramps and pain.

Spokesperson: Mr. Pratap Dash Senior Yoga Teacher, Jindal Naturecure Institute

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