Yoga for Neck and Shoulder Pain: What Helps

If your neck and shoulders feel like concrete by the end of the day, you’re in good company. Neck and shoulder tension is one of the most common complaints we hear from people walking into our Albion studio, especially from people who spend their days at screens. Here’s what the evidence says about yoga for neck and shoulder pain, and what you can do about it today.

What the research shows

A 2019 meta analysis in the journal Medicine by Li and colleagues pooled 10 trials with 686 people with chronic neck pain. The researchers concluded, cautiously, that yoga may reduce neck pain intensity, improve function, increase neck range of motion and lift mood.

The word cautiously matters. The studies varied a lot, so yoga isn’t a guaranteed fix. But it’s a reasonable, evidence supported option that many people find they enjoy enough to keep doing.

Why necks and shoulders get so tight

• Long hours in one position. Screens pull the head forward and the shoulders round.
• Stress. Many people carry tension in the upper shoulders without noticing.
• Shallow breathing. When breathing moves high into the chest, the neck and shoulder muscles often help out. Learning to breathe low and slow takes some of that load off. Read Breathe Light, Slow and Deep.

Five moves to try

1. Chin tucks. Sit tall and slide your chin straight back. Ten slow reps.
2. Ear to shoulder. Gently drop one ear towards the shoulder. Five breaths each side. Don’t pull.
3. Thread the needle. On hands and knees, slide one arm under the other and rest the shoulder down. Five breaths each side.
4. Cat and cow. Slowly round and arch the spine with your breath. Eight rounds.
5. Puppy pose. From hands and knees, walk the hands forward and let the chest melt down. Five breaths.

Move gently and stay in a comfortable range.

When to see a professional first

See your GP or physio before starting if you have pain after a fall or accident, numbness, pins and needles or weakness in your arms, severe headaches, dizziness, or pain that’s getting steadily worse.

Which classes help most

Slower classes give you time to find and release tension. Raw Yin and Long Slow Deep are ideal starting points. Raw Flow builds the upper back strength that supports good posture. Tell your teacher about your neck before class and they’ll give you options.

Frequently asked questions

Can yoga make neck pain worse?

It can if you force poses or put weight on your head. Skip headstands and deep neck bends until you’ve built a foundation, and work within a comfortable range.

How long until I notice a difference?

Many people feel some relief within a few weeks of regular practice. The studies typically ran for several weeks to three months.

Should I stop if it hurts?

Yes. Mild stretch is fine. Sharp pain, tingling or numbness means stop.

Ease the tension

New students get 10 days unlimited yoga for $48. Book a Raw Yin class at our Albion studio. See the timetable.

Keep reading

• Yoga for Lower Back Pain: What the Evidence Says
• Breathwork for Stress: A 5 Minute Practice Backed by Research
• Vagus Nerve Breathing: How Slow Breathing Calms Your Nervous System

References

1. Li, Y., Li, S., Jiang, J., and Yuan, S. (2019). Effects of yoga on patients with chronic nonspecific neck pain: a PRISMA systematic review and meta analysis. Medicine, 98(8), e14649.