Exercises for a Herniated Disc in the Neck

A herniated disc in the neck will cause chronic pain until you are able to address the underlying hernia. A hernia comes from tissue or bone "pinching" on the cervical nerve. To reduce the pain, use physical exercises to help realign the neck.

Chin Nod and Head Rotation

• There are a variety of neck exercises designed to stretch or strengthen the neck. According to NeckSolutions.com, the chin nod is an ideal exercise to begin your neck pain alleviation. Simply lie on the ground and lay your head on a soft pillow. With your right hand on your lower neck, lean your head forward, tucking your chin into your neck. Stop when you feel your neck muscles stiffening. Release after five seconds of holding the position. Repeat this exercise about 10 times in one day.

  The head rotation also involves laying your head on a pillow. Slowly turn your head to one side and then to the other. Allow your eyes to follow as your head moves. The goal is to align your chin with your shoulder as you progressively stretch your neck. Repeat this exercise about 10 times in one day.

Shoulder Blade and Neck Retraction

• With your body lying on the ground on your side and your head on a pillow, slowly roll the "free" shoulder toward the center of your back. Hold the position for 10 seconds. Make sure that your "free" arm is lying on two pillows as you rotate. Switch sides and repeat this exercise about five times, once a day.

  Neck retraction involves sitting upright with your back straightened. Slowly pull your head backward, using your hand to gently slide your neck backward until your muscles tighten. Keep your head level. Hold in the tightened position for five seconds. You can repeat this exercise 10 times a day.

Neck Rotation and Side Bending

• Neck rotation is as the names sounds, rotating your neck from one side to the other while sitting in an upright position. Allow your neck to slightly dip as you rotate it from one side to the other. Make sure to hold the position of being fully stretched to one side for at least 10 seconds. Make sure to repeat this exercise 10 times for every hour you find yourself sitting.

  While sitting, with your head straight ahead, bend your neck from one side to another. Do not want to "turn" your head in this exercise. You want your neck to bend at an angle from one side to the other. Hold the neck at full extension for about five seconds. Repeat 10 times.