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Top 4 Cervical Disc Herniation Exercises That Help Relieve Pain

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The spiral rings in our spinal cord are commonly known as discs, and when these discs deteriorate, the soft gel in between the discs seeps out into the spinal canal and is called the herniated disc. Once the soft gel inside the discs leaks out into the spinal canal region, it generates pressure on the nerves causing pain in the arm and the leg area. The cervical herniated disc leads to arm pain, and the lumbar herniated disc is the cause of the leg pain. In this blog, we will talk about the cervical herniation disc and the exercises that can help soothe the condition.

What Is Cervical Disc Herniation, And How Does It Happen?

A cervical herniated disc can happen due to trauma or injury to the neck. A cervical herniated disc can be the root cause of multiple types of pains without showing any kind of symptoms. The pain could begin from the neck area and then go down to the arm and may feel like some sort of electric shock or waves running in the nerves of your hand. In some cases, the weakness of the arm or hand may also exist.  

The cervical spine has six different intervertebral discs, and every single one of them has its own role in helping distribute the load from the head to the neck. A disc in the spinal cord carries nucleus pulposus and annulus fibrosis. The main function of annulus fibrosis is to safeguard the inner layer and manage the heavy load; it is an outer hard collagen fiber. The nucleus pulposus is to safeguard the inner gel-like network of fibers and gives flexibility for motion. When the outer layer of the fiber tears, the inner gel-like nucleus pulposus escapes through the tears and leads to disc herniation, the inflammatory proteins present in the nucleus pulposus can cause excruciating pain. 

Read Also: What Are Cervicalgia Symptoms, Causes, And Treatment?

Top 4 Exercises For Cervical Disc Herniation

Gentle exercises and physiotherapy are some of the most successful treatments for pain relief caused by disc herniation. The workouts and exercises suggested by the physiotherapists are good for strengthening your muscles, improving flexibility, and lessening the pressure on the spinal cord. The chiropractor’s particular set of exercise programs includes small exercises at the start and instructs you not to do any activity that can develop the herniation process. 

The Shoulder Stretch

A herniated disc can deteriorate the posture of the person suffering from it. Stretching your shoulders can help enhance your posture. A person’s posture plays an important role in the cervical region, and fixing it will result in a relaxed upper back and shoulders and effective relief from pain.

Begin this exercise by standing straight and clasping your hands behind your back with interlaced fingers. You should start lifting your interlaced arm gently and raise it till you experience a good stretch of shoulder muscles in front of the shoulders. Keep holding this position for a minimum of fifteen seconds, and then come back in a straight standing posture. You will begin to feel a substantial change in your pain after a few days.

The Chin Tucks

The chin tucks help stretch the upper cervical area just below your skull. It is one of the most remarkable exercises suggested by many chiropractors to keep your head line up to the spine and improve your posture. If you do the exercise of chin tuck perfectly, it can assist you in improving the flexibility, strength of your neck, and mobility. 

You need to stand straight and keep your feet and shoulders apart to start the exercise. Now, look ahead, pull the chin up until you begin to feel a stretch at the top of your neck and the base of your head. After that, keep holding this posture for a minimum of five seconds. Return to your normal position and begin the steps again nearly ten times. You may feel a little uncomfortable at the start, but you will start to feel a satisfactory relief from your pain as time goes on. 

The Shoulder Blade Squeeze

The shoulder blade squeeze is the best suitable exercise for the joints at the back and to increase your flexibility, mobility, and strength. This exercise focuses on squeezing and pushing the shoulder blades together and assists in making comfortable motions. The center muscle in the back region becomes strong after doing the exercise, and it also helps to improve the posture. 

To start the exercise, you need to sit on a chair with your feets flat on the ground. Push your chest forward so that your back sits straight. Now, keep your ears, shoulders, hips, and back aligned. Put your hands up to your shoulders with your elbows bent and the palm of your hands facing forward. Slowly, push your arms backward to press your shoulder blades together. Stay in this position for ten seconds, and then get back to your original position. Do this step a minimum of five times a day, and you will experience a significant reduction in the level of pain.

The Lateral Bend

The lateral bend is another effective exercise for your neck, and it helps release the tension in the joint area. 

You can start the exercise by sitting straight with relaxed shoulders and back. Then lean your head towards your shoulders and keep the position for thirty seconds each time. Repeat the process a minimum of three to five times a day.

At Realign Spine, we treat disc herniation using chiropractic care. Our expert chiropractor understands the application and importance of spine exercises for people suffering from cervical disc herniation and can help you fix disc herniation without any medicine or non-surgical methods. We suggest tailored low-impact activities, and core exercises to keep your back, spine, hips, and shoulder blades in good shape.


Can cervical disc herniation cause headaches?

Most people ask can cervical disc herniation cause headachesand the answer to that question is yes. Cervical disc herniation may lead to headaches, especially in the back of your head. It can also cause numbness or a tingling sensation in the arm or a burning sensation in the shoulder and neck region. 

What would happen in case the cervical herniation disc goes untreated?

If you leave a cervical herniation disc untreated, you may encounter sharp and intense pains. In a relatively terrible situation, you can also feel unable to control your bowel movements and have partial paralysis. 

Can cervical disc herniation cause dizziness?

People often ask can cervical disc herniation cause dizzinessand the answer to that is yes. In most cases, the symptoms of a herniated disc are next to none. But in some cases, due to a slipped or herniated disc, a person can feel bouts of dizziness.

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