Meditation and yoga exercises against neck and back complaints

Neck and back complaints are common in people who are sitting at a desk all day long. Many suffer from it, both young and old. Fortunately, combining yoga exercises with mindfulness (a kind of meditation) can reduce your neck and back pain.

Backache

Take a few minutes before you go to sleep to do the so-called Child pose:

Sit on your knees, keep your legs apart

Place your arms on an elevation in front of you, for example a folded towel

Breathe out and lower your body between your legs. Let your hands rest on the elevation

Hold this pose for ten times breathe in and out at a leisurely pace 

When you go to sleep, keep your spine in a neutral and naturally curved posture. Lie on your side and bend your knees slightly. Keep your hips in a straight line and put a cushion (or two) between your knees so that your legs are kept apart on the hip width.This way you support your legs and you prevent more pain caused by bending your spine.

Neck pain

The thickness of your pillow also determines the posture in which you sleep. A pillow that is too thick or too thin can cause your neck to lie in the wrong corner while you sleep. This puts tension on your spine. This allows your neck muscles to contract and your stiff muscles. This is even worse when you sleep on your stomach or your side. It helps to sleep on your back with your neck in a neutral position, supported by a cushion that helps.

In the beginning this can be a bit uncomfortable, but it goes without saying. You notice that during the day you suffer much less from the complaints if you can get used to this!