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Exercises for Neck Disc Problems

A compressed or herniated disc in your cervical region can cause excruciating pain down your back and arms. It also can cause a pinched nerve to radiate pain down into your arm, leading to weakness and numbness. If you have a disc problem in your neck, you will need to exercise patience, first and foremost, while doing other rehabilitative exercises.

  1. Aerobic Exercise

    • With a neck injury, continue your aerobic workouts. Not allowing yourself to stop exercising will help you maintain a stronger body and increase circulation that can bring vital oxygen and nutrients to the injured area. Aerobic exercises that are less jarring on the neck and back are walking, swimming and cycling. When walking, keep your toes pointed forward. Give yourself lots of rest breaks if you feel neck pain, but don't give up on aerobic routines.

    Neck Stretches

    • Specific neck exercises can help with mobility and relieve muscle stress resulting from the injury. The first set of exercises for neck pain should be done while lying down--to give your neck additional support. Place a pillow under your head when doing any neck exercises while lying down. One exercise is a chin nod. In a chin nod, move your neck in the same motion as if you are nodding "yes." From there, rotate your head side to side so your cheeks alternate touching the pillow. Don't strain. Then lie on your side and roll your shoulder blades to the center of your back in a circular motion.
      Then, in a sitting position, pull your shoulders back and raise your chin, striving for good posture. Then, still sitting, do neck retraction exercises. In these, draw your head back while squishing your chin into your neck. Continue with more circular rotations, followed by looking up and looking down. For your final stretch from a sitting position, bend your head and place one ear on your shoulder and then switch to the other ear and shoulder.

    Other Back Exercises

    • The spine is a cohesive unit. For spinal and neck health, use correct posture, including how you position your feet. With neck pain, it is important to keep the rest of your back flexible and strong to prevent additional problems as you compensate for the neck pain. Avoid exercises that may lead to more back pain, such as touching your toes or leg lifts while lying on the floor. Do pelvic tilts and hold the "up" position while doing push-ups.

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