Patient handout · Holistic

Yoga for back & neck pain

What it is

Stick figures in three gentle yoga poses: cat on hands and knees, child’s pose, and a bridge lying on the back.

Yoga combines gentle poses, slow breathing and focus. Gentle or chair yoga may help some people with back or neck pain. Move slowly and skip any pose that hurts.

Check with your provider before starting, especially if you have a heart or lung condition, recent surgery, osteoporosis, or are pregnant.

It may help with

Low Back Pain
Neck Pain
Back Pain
Fibromyalgia

How to start

Cat–cow: 5–8 slow rounds
Child’s pose: Hold 20–30 seconds, 2–3 times
Knee-to-chest: Hold 15–20 seconds each side
Supported bridge: 8–10 slow lifts

Self-care tips

Choose gentle, chair or therapeutic yoga, especially at first.
Tell the instructor about your pain or any spine condition.
Avoid deep forward bends, deep twists and headstands or shoulder stands if you have a disc problem, osteoporosis or neck pain, unless your clinician says they are safe.
Mild stretching is fine; sharp, shooting or electric pain is a sign to stop.

When to call us

Sharp pain that is worse during or after the activity and does not settle in a day or two
New weakness, numbness or tingling in a leg or arm
Fever, weight loss you cannot explain, or pain after a fall

Call 911 for chest pain, shortness of breath, fainting, or loss of bladder or bowel control.

This handout is general information and is not a substitute for medical advice.

Try the moves

1. Cat–cow

On hands and knees, slowly round your back up toward the ceiling (cat), then let your belly drop gently and lift your head (cow). Move with your breath.

5–8 slow rounds

2. Child’s pose

From hands and knees, sit your hips back toward your heels and rest your chest toward the floor with arms forward. Breathe slowly. Use a pillow under your chest if needed.

Hold 20–30 seconds, 2–3 times

3. Knee-to-chest

Lying on your back, gently hug one knee toward your chest, then switch sides. Keep the other foot on the floor or the leg straight.

Hold 15–20 seconds each side

4. Supported bridge

Lying on your back with knees bent, tighten your buttocks and lift your hips a few inches. Lower slowly.

8–10 slow lifts

5. Seated twist (chair)

Sit tall in a chair, feet flat. Gently turn your upper body to one side, holding the chair back, then return to center and switch.

Hold 10–15 seconds each side

6. Rest and breathe

Lie on your back with knees bent and breathe slowly into your belly for a minute before getting up.

1–2 minutes

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