Exercises for a Cervical Herniated Disc

A herniated disc is a pain in the neck---literally. The Mayo Clinic describes a herniated cervical disc as an intervertebral disc that is compressed with a crack or lesion that leaks the soft material within the disc into the space of the joint. Being in the cervical region, or the neck vertebrae, this condition may be more than painful. It can lead to nerve damage that inhibits the use of arms, legs or bladder control. There are some exercises you can do to alleviate the symptoms of a cervical herniated disc and strengthen the region.

Doctor's Consultation

• Seek a proper diagnosis and treatment plan from your doctor before starting any new exercise regimen for cervical neck pain. While the Mayo Clinic suggests that most herniated disc problems will be alleviated and heal within six weeks, a small percentage of patients require more aggressive surgical treatment to correct a serious medical condition. When it comes to your neck and all the nerves that stem from there, it is always best to get a proper diagnosis to prevent further injury and damage.

Stretching

• It seems like nothing at all to move your head from side to side, until the day when you can no longer do this. One of the major obstacles with cervical disc problems is that you lose flexibility and mobility of the spine. So it is important to do slow stretches to maintain and improve mobility. Never stretch beyond the pain threshold, and be certain to breathe while stretching to provide your muscles and nerve fibers oxygen and nutrients.

  Stretching your neck involves very simple movements such as neck flexion and extension (looking to the floor, then the ceiling). You can also look from left to right, as well as placing your ear to the shoulder on the same side. If you have achieved suitable flexibility, you can add resistance to these by placing a hand and resisting the motion of your head turn.

McKenzie Back Exercises

• Robin McKenzie has created a popular back exercise program that is utilized by many people suffering from cervical neck pain, including herniated discs. Remember that it is imperative to consult your doctor before starting any new exercise routine. The McKenzie method involves six simple exercises that progressively relax different parts of your back and spine to help regain natural alignment and reduce pain. Here are two examples:

  Exercise 1: Lie face down, keeping your arms at your side and your head turned to one side. Remain in this position for several minutes to relax your lower back.

  Exercise 2: Take the same position as above, but then prop yourself up on your elbows and forearms. Remain in this position for several minutes until you relax completely.