Text neck refers to a repetitive stress injury that is said to be mostly caused by excessive texting or mobile device users but is not a recognised medical diagnosis. After conducting a physical examination and reviewing the patient's medical history, which includes a study of the symptoms, a doctor or other medical expert will frequently diagnose text neck discomfort.
While in our current lifestyles, it has become impossible to reduce screen time, there are measures that can be taken to reduce the pain or the uneasiness. Yoga is a great method for reducing neck pain. Here are some effective yoga poses that will help relieve neck pain from excess screen usage.
Try these yoga asanas to reduce neck pain:
1. Marjaryasana-bitilasana
- Get on your knees and hands (How you would imitate a four-legged animal)
- Lift your back upwards, forming a mountain-like structure
- While you do that, make sure you push your face inwards, looking at your own torso
- Now, push your back inwards, forming a 'U' position with your back
- While you do that, look toward the ceiling
- Repeat mountain motion with face inwards and then ‘U' structure with face upwards for a minute
2. Bhujangasana
- Lie on the floor, face facing the ground
- Now, place your palms on your sides and slowly lift your torso
- At this point, the only body parts touching the ground should be your palms and lower body
- Hold this position for 30 seconds and release
- Repeat 10-15 times daily
3. Balasana
- Sit straight with your legs folded
- At this point, your feet are supposed to be facing upwards
- Now, slowly bend your torso forward on the floor
- At this point, your arms should be extending forward as well, as far as possible
- Your face should also be facing the floor as well as your palms
- Your calves, forehead, and palms should all be touching the ground in this position
- As it only stretches your body and is a resting pose, it provides comfort and relaxation
- Hold this position for 10-15 seconds and perform 4-5 sets daily.
4. Viparita Karani
- In this pose, you require to hold your legs above your head
- To do so, traditionally, you lay on your back and lift your legs above the ground at a 90-degree angle
- You further, use your arms to push your legs to lift further
- At this point, the only body parts touching the ground are your head, arms (from shoulder to elbows), and upper back
- Your toes are supposed to be facing the sky
- However, being able to do this asana comfortably takes time and practice. Hence, you can try using the support of a wall to rest your legs at a 90 degrees angle
- To better perform this asana as a beginner, you can place 1-2 pillows under your lower back to further elevate the body with exterior support
5. Savasana
- Lie down on the flat ground, preferably on a yoga mat
- Keep your arms aside and your palms open
- Your palms should be facing the sky
- Your legs should be slightly farther apart than your shoulders
- At this point, breathe in and out
These yoga asanas will help relieve neck pain and will also promote better posture and overall health.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
