Exercise for Herniated Disc in Neck Region

A herniated disc is a bulging or ruptured disc between the vertebrae. Herniated discs are most common in the lower back but may occur in the neck region, causing pain, immobility and numbness or weakness in your arms. If you are experiencing pain from a herniated disc in your neck, you can help alleviate symptoms with neck exercises.

Stretching

• Stretching you neck helps alleviate some of the pain and immobility of your neck. Do these exercises slowly and don't force your neck past the point of pain. Depending on the location of herniation, you may be able to do some stretches more easily than others.

  Tilt your head forward and backward looking, down to your toes and up to the sky. Then begin moving your head toward one shoulder and then the other, trying to touch your ear to the shoulder. Turn your head left and right, trying to pull your chin over your shoulder on each side. Rotate your head left and right, but don't try you rotate your head in a full half-circle from front to back and to the front again. This can aggravate your pain and symptoms. Remember not to hold your breath while stretching your muscles. Breathing gives your muscles oxygen, which brings nutrients and promoting healing.

Dynamic Lumbar Stabilization Exercises

• Once you regain mobility you can start dynamic stabilization exercises as indicated by your doctor or physical therapist. These exercises are designed to help you adjust and correct your posture to reduce the stress on the herniated disc. They also will improve flexibility in your back and your overall back health.

  These exercises coordinate abdominal exercises with back exercises to help balance your spine and posture. Abdominal exercises include crunches and alternating leg lifts. Back exercises include the superman pose and pelvic tilts.

  You an also do resistance exercises with your neck by conducting the same series of stretches but using your hands as counter-resistance.

  Crunches are similar to sit-ups except you only raise yourself part way to the top. Make sure your knees are bent. Leg lifts are best done on an exercise ball. Sit on the ball and raise each leg parallel to the floor. The superman pose is where you lie on your stomach and raise both arms and legs up as if you were flying. The pelvic tilt starts with you lying on your back with your knees up, then lifting your hips upward.

Aerobic Activity

• It is important to remain active when dealing with a herniated disc in your neck. It may be difficult to do normal activities such as running or aerobics, but you should be able do do some walking, biking, swimming or work on elliptical machines. You want to find an activity that is low-impact and does not increase the pain located in your neck.

  If the pain has left you on bed rest for any period of time, check with your doctor to make sure you are able to start an aerobic program. Start slow at a moderate pace for only five to 10 minutes and work your way up to 30 to 40 minutes. This will help keep your overall body in good condition while increasing circulation and mobility in your neck.