Injuries to the cervical discs can cause pain and inhibit one's ability to go about the tasks of everyday life. Cervical disc problems can also impact your ability to enjoy yourself. When the pain first surfaces, the best treatment is a day or two of rest. However, the way to truly begin your recovery is to do some light exercises that will help rebuild strength around your back and cervical discs. This is a far better option than surgery.
Leg Lift on an Exercise Ball
Sit on an exercise ball and find your balance point. Put your hands on your sides. Lift your right leg about 18 inches off the ground and hold it for three seconds. Place your foot back on the ground. Then lift your left leg about 18 inches off the ground and hold it for three seconds. Alternate your right leg and your left leg until you have lifted each leg ten times. Take a 30-second break and then repeat the entire set.
Exercise Ball Sit-Ups
Sit on an exercise ball and find your balance point. Put your hands down at your sides and lean back until your back is parallel to the floor. Lift your head and neck up about 12 inches. Return to the starting position. Do this 15 times, take a 30-second break, and repeat the set.
Exercise Ball Twist
Sit on an exercise ball and find your balance point. Take hold of a broom handle and hold it with both arms behind your shoulders. Twist to the right and then return to the starting point. Twist to the right again. Then do the same turn to your left. Do ten of these twists to the right and ten more to the left. Take a 30-second break and repeat the set.
Exercise Band Side Stretch
Take an exercise band and hold it in both hands in front of you. Stretch the band about 12 inches with your hands. Hold the stretch for two seconds. Do this ten times, take a 30-second break, and then repeat the set.
Overhead Stretch With Exercise Band
Take an exercise band and hold one end of it in your right hand at waist level. Place the other end of the band under your right foot. Take the end in your right hand and pull it up over your head. Hold it for two seconds and then return it to the starting position. Do this ten times and then repeat the exercise with your left hand. Take a 30-second break and repeat the set.
