Top 4 Cervical Disc Herniation Exercises That Help Relieve Pain

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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.

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.

Exercises For Cervical Disc Herniation 1. The Shoulder Stretch 2. The Chin Tucks 3. The Shoulder Blade Squeeze 4. The Lateral Bend

The Shoulder Stretch

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.

The Chin Tucks

The Chin Tucks 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 To start the exercise, you need to sit on a chair with your feet's 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 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.

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