We at HC at U Ottawa respectfully acknowledge that we are on the treaty and traditional territory of the Algonquin and Anishinabewaki. We at HC at U Ottawa offer our gratitude to the First Peoples for their care for, and teachings about, our earth and our relations. May we honour those teachings.
With midterm season upon us, campus is full of students hunched over their laptops, frantically cramming for upcoming midterms and assignments. While this gesture may seem harmless at first, poor posture will eventually catch up to you! Chronic neck and back pain has risen dramatically in younger people, especially due to the increased use of technology like laptops and phones in school. Some professionals even called this the “text-neck syndrome,” but personally, I think we university students should call it the “cramming neck syndrome.” Now fear not, there’s evidence that certain yoga poses can help ease and relieve some of this neck and back pain. As a yogi myself, here are my five favourite yoga poses to try the next time you’re in pain from being hunched over all day.
- The cat-cow
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This easy-to-learn yoga pose is one of my all-time favourites and really helps increase spinal flexion and open those tight shoulders after a long day of studying at your desk. You’ll first need to get on all fours, then as you inhale, look up toward the ceiling and drop your stomach down. As you exhale, curve your back up toward the ceiling and round your chin to your chest. Check out this video for a quick how-to visual!
- Thread the needle
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This is one of my ultimate favourites for a sore upper back and neck. This pose aims to open up the traps and shoulders and get a nice rotation in the neck. Start on all fours, then take one arm and “thread” it under the other while laying flat on your ear. Then, press firmly into the ground with your supporting hand to deepen the twist. Check out this brief video for a great how-to.
- Ragdoll fold
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This simple, yet effective pose is one you can do anywhere at any time. All you need to do is tilt forward at the hips, bend your knees as generously as you need, and just let your arms and head hang loose. Try swaying gently from side to side as you feel that satisfying rush of fresh blood to the brain as well as an amazing neck release. For a deeper stretch in the traps, you can interlace your hands behind your back before tilting forward.
- Puppy Posture
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Closely related to the most famous yoga pose, downward-facing dog, puppy posture allows for the intense opening of the shoulder girdle and release in the neck. To begin, you’ll need to get on all fours. Then, drop your elbows down to where your hands were. Slide your knees back as much as is comfortable and bring your chest close to the ground. For a more in-depth how-to, check out this video!
- Downward-Facing Dog (the cult classic)
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Last, but not least, is the famous, downward-facing dog. This pose is a yoga staple known for its many physical and mental benefits. One such benefit is a release of pressure in the upper back, shoulders, and of course, the neck. To begin, get on all fours and curl your toes while lifting up off the ground from your hip points. You’re trying to reach your tailbone as far back as you can while keeping your arm bones rotating outwards. Here is a quick how-to for downward-facing dog to clarify the pose.
So next time you find yourself at a desk for 12 hours cramming for that midterm, final, or really any deadline you have on the horizon, take a few minutes to try out these poses. They may save you from years of chronic pain!