Neck Exercises for a Herniated Disc

herniated disc protouch pt

Herniated discs occur when there is too much pressure put on your spine from bad posture, pulling, bending, or twisting movements. These can cause slippage of a disc. Your spine has jelly-like discs that separate your vertebrae to help keep them in place.  When this happens a disc ruptures and starts to leak, which irritates the surrounding nerves. This can lead to pain in the area of the body which that nerve serves.

Living with a herniated disc is extremely painful. Physical therapy is one of the best herniated disc treatment options. At ProTouch Physical Therapy, we have extensive experience in treating herniated discs.

Neck pain is a common side effect of a herniated disc. In this blog, we will review some neck exercises that can help to ease the pain.

Neck Extensions

To do this exercise, simply lie on your back on your bed or a table. Keep the bottom of your neck aligned with the edge. Once you are thus situated, slowly and gently lower your head backward and let it hang. You should hold this position for 1 minute, rest 1 minute, and repeat 5 to 15 times. If at any time you feel pain, you should stop doing the neck extensions.

Neck Extension Head Lift

To do neck extension head lifts, you will follow the same instructions as in the neck extensions above, but this time you will lay on your stomach and lift your head upwards. Hold your neck up for 5 to 10 seconds and repeat 10 times.

Chin Tuck

These can be done in standing or laying on your back, keeping your head on your bed with your hands by your side. Lower your chin toward your chest, creating a double chin. Now hold this position for 5 to 10 seconds and repeat 15 to 20 times. The best way to describe the chin tuck exercise is to pretend someone is trying to kiss you that you do not want to kiss.

Shoulder Retraction

Stand or sit with your back against a wall and keep your arms by your side. Bend your elbows 90 degrees. Now bring your shoulders down and back and push the back of your arms toward the wall, squeezing your shoulder blades together. If you need to, this exercise can also be modified and you can sit against the wall.

Isometric Hold

Relax your shoulders and sit up as tall as you can. Place your hand gently against your forehead. Now press your head into your hand without moving your head. Hold this for 5 to 15 seconds and repeat 15 times.

It is important to come to ProTouch for an evaluation before beginning any exercises at home. Contact us to schedule an appointment with an experienced therapist today. Our clinic is located in Cranford, a few miles away from Westfield and Summit in Union county and Livingston and Short Hills in Essex county. Learn more about herniated discs and other orthopedic issues on our website.

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