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When I Suffer From Cold And Sinus Pain, This Yoga Video Makes Me Feel 10 Times Better

When I Suffer From Cold And Sinus Pain, This Yoga Video Makes Me Feel 10 Times Better

Like many of you, I'm sure, I've had all types of colds: head colds, barky-cough colds, colds that seem to never end even when my trash bin is full to the brim with tissue box number four and it's my fifth day of drugstore medication. It's a lot. I've picked up yoga in the past year, and I've discovered that it not only lifts my spirits and challenges my core, but it also temporarily relieves the pain that comes with these won't-quit colds, especially when my sinuses are flaring up.

Do you suffer from neck pain, stiffness in the upper back and shoulders, headaches, and a tingling sensation in your fingers? Do you struggle to turn your head when you wake up in the morning or find yourself twisting your entire body to have a conversation with somebody in the back seat? Chances are you have surfer’s neck, the consequence of many years in the water. The extended hours spent on your board in a prone position puts repetitive strain on the muscles in your neck and upper back. And favouring one side over the other to watch for waves further adds stress to this twisting movement.

What causes surfers neck?

The cervical spine, which is made up of seven vertebrae—C1-7, connects the neck to the upper back. When you’re paddling, your neck is in an extended and raised position which compresses the cervical spine around C5-C6. This puts the muscles that support the cervical spine, including the trapezius and sternocleidomastoid (the muscle that rotates and flexes the neck), into a state of contraction and tension. Over time, this can cause the muscles to spasm, leading to neck and upper back pain. If this isn’t managed, it can eventually lead to small bony projections developing on the cervical joints, which can cause further stiffness and discomfort. To minimise the pain, it’s essential to look after both your muscular and your skeletal health.

How to minimise surfers neck:

We need to look at the muscles and the joints affected, as muscular pain and joint stiffness often go hand-in-hand. Bodywork such as massage and osteopathy can be beneficial, but the pain is likely to return time and time again if the root cause is not addressed. A consistent yoga practice can help with this. It’s a perfect complement to surfing as it is designed to gently strengthen, stretch and balance the body.

Here are some yoga-inspired movements and stretches for you to try:

1. Mobilize the joints in the spine and shoulders before each surf.

Neck and shoulder rolls:

Take these movements slowly and carefully—moving in synchrony with your breath.

Seated Cat-Cow:

This is a great warm-up, especially for the thoracic spine. Take it easy at first and gradually increase the movements.

Upper body mobilizations.

These movements loosen up the shoulders, spine, abs, and obliques. Do three to five of each on both sides. If you can’t sit comfortably with your legs crossed, it’s fine to stand or sit in a chair.

2. Stretch tight muscles in the neck and upper back after each surf.

Hands-Under-Feet Pose

This is a gentle counterpose to the paddling position. Completely relax your neck and think about releasing tension in the lats and shoulders. Bend your knees as much as you need to protect your lower back. Hold for three to five breaths.

Side Neck Stretch

Hold for three to five breaths on each side, in and out through your nose. You can change the position of your head, looking up to the sky and down to the ground to move the stretch to different parts of your neck.

Back Neck Stretch

Hold for three to five breaths on each side, in and out through your nose. Push up against your hands to activate the muscles in your upper back and neck. You can repeat this stretch looking down and to the right, and down and to the left.

Rabbit Stretch

This is a modification of a classic yoga pose. Rest the crown of your head on the mat, reach through and take hold of the insides of your feet. Then pull on your feet to give your upper back and posterior deltoids a deep stretch. Hold for three to five breaths.

Be disciplined with your pre and post-surf routines so that pain is never the reason you have to miss a session.

Editor’s Note: You can find more from the author online here. 

One yoga video I've seen great success in using is Yoga With Adriene's 10-minute "Yoga For Neck, Shoulders, and Upper Back." Her YouTube channel offers a wide range of easy-to-follow flows for nearly everything: period cramps, self-care, weight loss, and more. Videos specifically intended for when you're sick do exist on her page, though this sequence does the trick despite not being advertised as "sick day" yoga. It's a short yet effective way to loosen tightness through seated neck stretches, arm circles, and movements that draw your shoulders back far (don't worry, it feels good).

The flow doesn't cure sinus pressure — you'll need time and, in severe cases, antibiotics for that — but it tends to my discomfort in a way that meds can't, and it's just another piece to the recovery equation. I'm on the tail end of a nasty virus even as I write this, and I'm happy to report that Adriene's video eased my throbbing sinus and ear pain last night before bed. Find the 10-minute yoga flow above, and keep combating that cold like the true warrior you are (with a little help from Adriene).

Added bonus: the video can also work as a quick segment if you've been harbouring stress in your upper body; you don't need to be sick. Another bonus: the video features Adriene's dog, Benji. If you liked this, it's also worth checking out her flows for headaches and migraines.

The 10 Best Yoga Poses For Back Pain

If you’re managing back pain, yoga could also be simply what the doctor ordered. Yoga may be mind-body medical care that’s usually suggested to treat not solely back pain however the strain that accompanies it. The appropriate poses will relax and strengthen your body.

Practising yoga for even a few minutes a day can help you gain more awareness of your body. This will help you notice where you’re holding tension and where you have imbalances. You can use this awareness to bring yourself into balance and alignment.

Keep reading to learn more about how these poses may be useful in treating back pain.

This gentle, accessible backbend stretches and mobilizes the spine. Practising this pose also stretches your torso, shoulders, and neck.

Muscles worked:

• erector spinae
• rectus abdominis
• triceps
• serratus anterior
• gluteus maximus

To do this:

• Get on all fours.
• Place your wrists underneath your shoulders and your knees underneath your hips.
• Balance your weight evenly between all four points.
• Inhale as you look up and let your stomach drop down toward the mat.
• Exhale as you tuck your chin into your chest, draw your navel toward your spine, and arch your spine toward the ceiling.
• Maintain awareness of your body as you are doing this movement.
• Focus on noting and releasing tension in your body.
• Continue this fluid movement for a minimum of one minute.

This ancient forward bend will be reposeful and rejuvenating. Practising this pose can help relieve back pain and sciatica. It helps to work out imbalances in the body and improves strength.

Muscles worked:

• hamstrings
• deltoids
• gluteus maximus
• triceps
• quadriceps

To do this:

• Get on all fours.
• Place your hands in alignment under your wrists and your knees under your hips.
• Press into your hands, tuck your toes under, and lift up your knees.
• Bring your sitting bones up toward the ceiling.
• Keep a slight bend in your knees and lengthen your spine and tailbone.
• Keep your heels slightly off the ground.
• Press firmly into your hands.
• Distribute your weight evenly between both sides of your body, paying attention to the position of your hips and shoulders.
• Keep your head in line with your upper arms or with your chin tucked in slightly.
• Hold this pose for up to 1 minute.
• This classic standing posture may help alleviate backache, sciatica, and neck pain. It stretches your spine, hips, and groin, and strengthens your shoulders, chest, and legs. It may also help relieve stress and anxiety.

Muscles worked:

• latissimus dorsi
• internal oblique
• gluteus maximus and medius
• hamstrings
• quadriceps

To do this:

• From standing, walk your feet about 4 feet apart.
• Turn your right toes to face forward, and your left toes out at an angle.
• Lift your arms parallel to the floor with your palms facing down.
• Tilt forward and hinge at your right hip to come forward with your arm and torso.
• Bring your hand to your leg, a yoga block, or onto the ground.
• Extend your left arm up toward the ceiling.
• Look up, forward, or down.
• Hold this pose for up to 1 minute.
• Repeat on the opposite side.

This gentle backbend strengthens your spine and buttocks. It stretches your chest, shoulders, and abdomen. It may also help relieve stress.

Muscles worked:

• erector spinae
• gluteal muscles
• pectoralis major
• trapezius
• latissimus dorsi

To do this:

Lie on your abdomen along with your legs extended behind you.

Engage the muscles of your lower back, buttocks, and thighs.

Bring your elbows under your shoulders with your forearms on the floor and your palms facing down.

Slowly lift up your upper torso and head.

Gently lift and engage your lower abdominals to support your back.

Ensure that you’re lifting up through your spine and out through the crown of your head, instead of collapsing into your lower back.

Keep your gaze straight ahead as you totally relax during this cause, while at the same time remaining active and engaged.

Stay during this cause for up to five minutes.

This gentle backbend stretches your abdomen, chest, and shoulders. Practising this cause strengthens your spine and will soothe neuralgy. It may additionally facilitate to alleviate stress and fatigue that may accompany back pain.

Muscles worked:

• hamstrings
• gluteus maximus
• deltoids
• triceps
• serratus anterior

To do this:

Lie on your stomach with your hands under your shoulders and your fingers facing forward.

Draw your arms in tightly to your chest. Don’t allow your elbows to go out to the side.

Press into your hands to slowly lift your head, chest, and shoulders.

You can lift partway, halfway, or all the way up.

Maintain a slight bend in your elbows.

You can let your head drop back to deepen the pose.

Release back down to your mat on an exhale.

Bring your arms by your side and rest your head.

Slowly move your hips from side to side to release tension from your lower back.

This gentle backbend may help relieve lower back pain and fatigue. It strengthens the back torso, arms, and legs.

Muscles worked:

• trapezius
• erector spinae
• gluteus maximus
• triceps

To do this:

Lie on your stomach with your arms next to your torso and your palms facing up.

Touch your big toes together and turn out your heels to the side.

Place your forehead lightly on the floor.

Slowly lift your head, chest, and arms partway, halfway, or all the way up.

You may bring your hands together and interlace your fingers behind your back.

To deepen the pose, lift your legs.

Look straight ahead or slightly upward as you lengthen the rear of your neck.

Remain during this cause for up to one minute.

Rest before repeating the pose.

This is a backbend and inversion that can be stimulating or restorative. It stretches the spine and it may relieve backaches and headaches.

Muscles worked:

• rectus and transverse abdominis
• gluteus muscles
• erector spinae
• hamstrings

To do this:

Lie on your back with your knees bent and heels drawn into your sitting bones.

Rest your arms alongside your body.

Press your feet and arms into the floor as you lift your tailbone up.

Continue lifting till your thighs square measure parallel to the ground.

Leave your arms as they are, bringing your palms together with interlaced fingers under your hips, or placing your hands under your hips for support.

Hold this pose for up to 1 minute.

Release by slowly rolling your spine back down to the floor, vertebra by vertebra.

Drop your knees in together.

Relax and breathe deeply in this position.

This twisting cause energizes your spine and helps to alleviate ache. It stretches your hips, shoulders, and neck. This pose can help alleviate fatigue and stimulate your internal organs.

Muscles worked:

• rhomboids
• serratus anterior
• erector spinae
• pectoralis major
• psoas

To do this:

From a seated position, draw your right foot in close to your body.

Bring your left foot to the outside of your leg.

Lengthen your spine as you twist your body to the left.

Take your left hand to the floor behind you for support.

Move your right higher arm to the surface of your left thigh, or wrap your elbow around your left knee.

Try to keep your hips square to deepen the twist in your spine.

Turn your gaze to look over either shoulder.

Hold this pose for up to 1 minute.

Repeat on the other side.

This restorative twist promotes movement and quality within the spine and back. It stretches your spine, back, and shoulders. Practising this pose can help relieve pain and stiffness in your back and hips.

• Muscles worked:
• erector spinae
• rectus abdominis
• trapezius
• pectoralis major

Lie on your back with your knees drawn into your chest and your arms extended to the side.

Slowly lower your legs to the left side while keeping your knees as close together as possible.

You may place a pillow beneath each knee or in between your knees.

You can use your left hand to gently press down on your knees.

Keep your neck straight, or turn it to either side.

Focus on breathing deeply in this position.

Hold this pose for at least 30 seconds.

Repeat on the opposite side.

This gentle forward fold is the perfect way to relax and release tension in your neck and back. Your spine is lengthened and stretched. Child’s Pose also stretches your hips, thighs, and ankles. Practising this cause will facilitate relieve stress and fatigue.

• gluteus maximus
• rotator cuff muscles
• hamstrings
• spinal extensors
• Sit back on your heels with your knees together.
• You can use a bolster or blanket under your thighs, torso, or forehead for support.
• Bend forward and walk your hands in front of you.
• Rest your forehead gently on the floor.
• Keep your arms extended in front of you or bring your arms alongside your body with your palms facing up.

Focus on cathartic tension in your back as your higher body falls significant into your knees.

Remain during this cause for up to five minutes.

One tiny assessed the results of either yoga observe or physiotherapy over the course of 1 year. The participants had chronic back pain and showed similar improvement in pain and activity limitation. Both groups were less likely to use pain medications after three months.