Top 10 Simple Yoga Poses for Cervical Spondylosis and Neck Pain Cure

Top 10 Simple Yoga Poses for Cervical Spondylosis and Neck Pain Cure
Cobra pose for cervical spondylosis

What is cervical spondylosis?

In the modern office work culture, colossal pressure and long sitting hours are taking a toll on our mental, physical, emotional, and social health paradigms. These extended hours and overtired work lead to developing neck, shoulder, and cervical problems. Cervical problems or cervical spondylosis happen due to abrasion of the spine area. Generally, it was commonly observed in the geriatric population, but nowadays, neck pain, shoulder pain, and cervical problems are rampant among adults due to their hectic schedules. The most crucial symptom of cervical spondylosis is chronic pain.

Yoga for cervical spondylosis treatment

No effective allopathic medicines are available to cure cervical spondylosis and neck pain. Still, some easy yoga asanas and simple exercises can be vital in managing and treating cervical spondylosis and neck pain.

  1. Surya Namaskar (Sun Salutation): A person with neck, shoulder, and cervical problems should do Sun Salutation very carefully. If they perform it systematically, they gain a robust and flexible spine, freeing the sufferer from neck pain, shoulder pain, and cervical spondylosis.
  2. Matsyasana (Fish Pose): Fish pose generally provides strength and flexibility to the entire vertebral column, especially the upper spinal region. It is highly beneficial to the cervical region and helps overcome stress and strain caused by prolonged sitting before the computer.
  3. Bhujangasana (Cobra Pose): Various ailments and general unhealthiness of the body occur through spine stiffness. The spine is the primary channel which carries all nerve impulses from the brain to the body. Cobra pose helps ease neck and shoulder stiffness and is an effective remedy for cervical problems.
  4. Makarasana (Crocodile Pose): Makarasana is good for the spine to resume its standard shape and releases compression of the spinal nerves. Crocodile Pose is effective in treating cervical spondylosis and pain in the neck and shoulders.
  5. Bal-Shayanasana (Infant’s Pose): Balshayan asana is highly beneficial for those patients who suffer from lower back pain or cervical spondylitis because of stress, tension, and excessive workload.
  6. Ardha Naukasana (Half Boat Pose): Ardha naukasana is effective for patients with cervical & back problems. Besides, it can help one manage chronic indigestion and constipation. Even patients with diabetes can find it quite beneficial
  7. Ardha Salbhaasana (Half Locust Pose): The gentle back extension is highly beneficial in cervical pain, lumbargo and sciatica. Performing regularly can give you great relief from cervical spondylosis and neck pain. Therapeutically, it has been found helpful in alleviating cervical spondylitis, backache and sciatica.
  8. Shanshank-Bhujangasana (Striking Cobra Pose): Shanshank-Bhujangasana is a suitable complimentary yoga pose that is good for flexibility and effective against the adverse effects of a sedentary life. The combination of Shanshank-Bhujangasana is beneficial in treating backache and cervical pain.
  9. Kohni Chalana (Elbow Rotations): Kohni Chalana is very useful to improve the mobility and strength of the shoulders and the neck, which may prevent cervical spondylitis, frozen shoulder, and bursitis.
  10. Marjariasana (Cat Pose): Marjariasana provides a gentle massage to your spine and helps to loosen up the vertebral column. It is highly recommended for people with rigid spines and chronic neck pain. Marjariasana gently stretches and stimulates the spinal nerves.

9 Best exercises for cervical spondylosis

Cervical spondylosis has become quite common in the digital computer era, where users overspend long hours sitting before their computers, mobile, laptops and desktops. Many exercises, including simple yoga techniques, are beneficial in managing and curing cervical spondylosis. Here, some essential activities are given, which are adequate to solve the problems of neck pain, frozen shoulders, and cervical spondylosis.

  1. Sit in any comfortable position. Your back and neck should be straight. With inhaling, slowly bring your head backward class, and with exhaling, make it in a straight position. Don’t push it in the forward position. Do it for 10 seconds. It is a valuable neck exercise to cure cervical spondylosis.
  2. Try to push your head with your palm and resist the pressure with your static neck.
  3. Sit in a comfortable position. Make your back and neck straight. Now, turn your head toward the right side and see your shoulder. Come to the original post, and then turn to the left side. Do this neck exercise for 10 seconds. This exercise helps to relieve neck pain.
  4. Stand erect. Raise your right hand with inhaling and feel the stretch from toes to finger. Bring it down while exhaling. The same thing is repeated with the left hand. It is an excellent exercise to remove the neck and shoulder pain.
  5. Stand straight. Put your interlock palms on your forehead and push the head in the backward direction. This force should be counterbalanced by the authority in the forward order so that the head remains static.
  6. Sit in Padmasana. Interlock your fingers and place them behind your head. Exert pressure from interlock palms on the leader in the forward direction will be countered by the head with similar force in the backward direction so that the head remains in the static position. It is suitable for the neck as well as cervical spondylosis.
  7. Interlock your fingers and place them behind your head. Now, could you bring your elbows in front of your head? Does this exercise at least ten rounds with normal breathing? 
  8. Inhale and hold your breath. Now, rotate your hands ten times in a clockwise direction. Exhale while completing the rounds. The same procedure will be continued while turning your hands in an anti-clockwise order. It is suitable for curing shoulder and neck pain.
  9. Using a cervical collar helps in this direction. 

How to cure frozen shoulder?

  1. Your spine should always be straight, sitting or standing.
  2. Do pranayama and meditation regularly for stress management.
  3. Eat fresh vegetables and seasonal fruits.
  4. Forward bending yoga and exercises should be discouraged.
  5. Avoid jerking and running.
  6. Don’t lift heavy weights.
  7. Suitable exercise is the solution instead of using painkillers.
  8. Do the exercises mentioned above and Yoga?

Cervical spondylosis symptoms

The following signs of cervical spondylosis are:

  • Stiff neck & neck pain
  • Decreased neck pain
  • Shoulder pain that extended to the chest
  • Numbness in the hands and legs
  • Coordination problems
  • Reflexes difficulties
  • The feeling of leg weakness
  • Fever due to acute neck pain

Cervical spondylosis causes

  •  Improper posture and low inclination towards exercise
  • Sleeping with more pillows below the head
  • Working with the desktop for extended hours
  • Sleeping in a particular position
  • Highly comfortable modern chairs.

Cervical spondylosis prevention

  • Running, jumping, and high-octane exercise should be avoided.
  • A wooden chair should be preferred.
  • Avoid sitting for long hours in a particular posture.

13 thoughts on “Top 10 Simple Yoga Poses for Cervical Spondylosis and Neck Pain Cure”

  1. it is very useful for who is suffering from Cervical spondylosis & do practice because “practice makes a man ferfect” so need to be practice until get the expected result.


  3. I am suffering for a long time. As me eager to know….Would pl. give me the advice to relief from cervical spondelysis along with vertigo?

  4. My spine has become stiff due to rheumatoid arthritis and I am also a patient od diabetes. So please suggest me the asanas of Yoga which may be performed by me. I am now 58yrs, suggest me accordingly. Thanks & regards

    • You need Yoga therapy instead of yoga. Kindly consult a good yoga therapist to know the finer technique for better result. The mentioned yoga poses can also be tried but in presence of yoga expert.


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