Say Goodbye to Neck Tension: Yoga & Ayurvedic Tips for Busy Mums
As a mum, you're constantly juggling a million things—carrying little ones, working, cooking, cleaning, and probably spending too much time looking down at your phone. No wonder your neck feels stiff and sore! The good news? A little yoga and Ayurveda can work wonders for neck tension and pain.
We call it tech neck as we are on our devices so much everyday, and we get so use to slouching and have a protruding neck. You can see it on very young people that are still growing how their spine and neck is slightly curved. When you look on your screen the weight of your head increases a lot as you tilt forward. Your head normally weighs about 2.5-5kg but when you bend it forwards it can feel like triple the weight. As a mum you are already doing a lot of other chores that can cause neck tension and adding on the tech neck it can lead to chronic pain if left untreated.
Here’s a simple, effective way to relieve that tightness and feel better—fast.
Gentle Yoga Flow for Neck & Shoulder Relief
These poses are designed to release tension, improve circulation, and strengthen your neck and upper back. You only need 5–10 minutes—perfect for busy mums!
1. Seated Neck Stretches
Sit comfortably with your spine tall.
Drop your right ear toward your right shoulder. Hold for 20 seconds, then switch sides.
For a deeper stretch, gently place your hand on the side of your head for a little extra weight.
2. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Get on hands and knees in a tabletop position.
Inhale, arch your back, lift your chin, and open your chest (Cow Pose).
Exhale, round your spine, tuck your chin, and press your hands into the mat (Cat Pose).
Repeat 5-10 times to loosen up your spine and neck.
3. Thread the Needle (Shoulder & Neck Release)
From tabletop, slide your right arm under your left arm and rest your right shoulder and cheek on the mat.
Hold for 30 seconds, then switch sides.
4. Child’s Pose with Extended Arms (Balasana)
Sit back on your heels, stretch your arms forward, and rest your forehead on the mat.
Breathe deeply for 1–2 minutes to fully relax.
Ayurvedic Remedies for Neck Pain & Tension
Ayurveda teaches us that stress and tension build up when Vata dosha (air and space) is out of balance. Here’s how to bring harmony back and ease your neck pain:
🫖 Drink Warm, Spiced Water – Sip warm water with ginger, turmeric, and cinnamon to reduce inflammation and stiffness.
💆♀️ Self-Massage with Warm Oil (Abhyanga) – Massage your neck and shoulders with warm sesame or mahanarayan oil before bed. This soothes tight muscles and calms the nervous system.
🛁 Epsom Salt & Lavender Bath – Soak in warm water with Epsom salt and a few drops of lavender oil to relax your muscles and mind.
🛌 Restorative Sleep Routine – Sleep with a supportive pillow and avoid scrolling on your phone before bed (hard, I know!).
Quick Relief Tips for Mums On-the-Go
✅ Take Movement Breaks – Stretch for 1 minute every hour (even while cooking or playing with the kids!).
✅ Adjust Your Posture – Keep your shoulders back and head aligned with your spine—no more slouching!
✅ Apply Heat or Cold – A warm compress or ice pack can help with pain relief.
Prolonged Sitting & Computer Work: The Hidden Strain
If you spend a lot of time sitting—whether working on a laptop, scrolling on your phone, or feeding your baby—your posture can take a hit.
🔹 What Happens?
Slouching forward strains the neck, shoulders, and spine.
Looking down at a screen (or at your phone) causes "tech neck," leading to stiffness and pain.
Poor circulation from prolonged sitting can make muscles tight and weak.
🔹 How to Fix It
✅ Sit with Support – Keep your feet flat, spine straight, and shoulders relaxed. Use a lumbar pillow for lower back support.
✅ Elevate Your Screen – Your monitor or laptop should be at eye level to avoid tilting your head down.
✅ Take Stretch Breaks – Every 30–60 minutes, stand up, stretch your neck, roll your shoulders, and walk around.
✅ Try a Standing Desk – If possible, alternate between sitting and standing to reduce strain.
Lifting & Carrying: Mum Life & Muscle Strain
From picking up your baby to carrying groceries, lifting heavy loads is a normal part of motherhood—but it can take a toll on your body.
🔹 What Happens?
Lifting incorrectly (like bending from the waist) can strain your neck, shoulders, and lower back.
Uneven weight distribution (carrying a baby on one hip) can create muscle imbalances and pain.
Repetitive lifting without proper posture weakens core muscles, leading to chronic stiffness.
🔹 How to Fix It
✅ Lift with Your Legs, Not Your Back – Always bend at the knees, engage your core, and keep your back straight when lifting.
✅ Switch Sides When Carrying – Avoid always holding your baby or bag on the same side.
✅ Strengthen Your Core & Back – Gentle yoga poses like Bridge Pose, Cat-Cow, and Plank help build support for your spine.
Finding Balance: Movement & Self-Care
Whether you're sitting too much or constantly on the move, balance is key to keeping your body strong and pain-free.
🔹 Daily Self-Care Tips for Mums
💆♀️ Stretch Every Morning & Evening – Simple neck rolls, shoulder stretches, and gentle twists help prevent stiffness.
💧 Stay Hydrated – Drinking water keeps your muscles and joints flexible.
🛀 Take Warm Baths or Use Heat Therapy – Helps relax tight muscles after a long day.
💤 Prioritize Sleep – A good pillow and sleeping on your back or side (not stomach) can ease neck strain.
Being a mum is physically demanding, whether you're sitting for long hours, lifting kids, or constantly on the go. Taking a few simple steps—improving posture, stretching, and practicing self-care—can make all the difference in preventing pain and keeping you strong for the long run.
Got neck or back tension? Try a quick stretch right now and feel the difference! 💛
