Incorrect posture strains ligaments and muscles of the neck and leads to neck pain. For example, wrong sitting posture, incorrect sleeping, or lifting weight leads to stiffness and pain in the neck. In addition, cervical spondylosis (a disease of wear and tear that affects most people after 50 years) can cause neck pain in some people. Disc degeneration in spondylosis can lead to pressure on nerves leading to pain, tingling, and numbness in shoulders, arms, and fingers. All neck pain will usually reduce in a few days and subside within 2-3 months.
Sitting posture must be straight though relaxed. If you have to sit for prolonged periods, take a short break every hour. Intermittent exercise for a few minutes or a light massage can significantly reduce neck pain. A neck collar is not advisable for minor neck pains as it can weaken neck muscles and delay healing. Spine surgery is usually not indicated in most cases of neck pain.
Sit in any relaxed position with head, neck, and back in one line.
Bhujangasan, Niralambasan, Parvatasan, Makarasan and Bramha mudra are some of the asanas that help in reducing neck pain.
Those who have neck pain should not do Shirshasan.
Danger signals in Neck Pain (Consult your doctor at the earliest)
- Recent severe injury
- Increasing pain, especially at a young age
- Nerve compression – tingling, numbness, and weakness of upper or lower limbs, loss of control over urination.
- Malaise, weight loss, fever