A herniated disc in the neck can be quite a pain. Symptoms include tingling, numbness or weakness in one arm, burning pain in the neck, back or shoulders, neck spasms or problems controlling your bowel or bladder. These problems may increase with movement. Exercises for the neck including yoga poses may reduce pain and even prevent further problems.
Head Rotation Stretch
A gentle way to stretch your neck is to simply and slowly rotate your neck side to side. Sit or stand to do this exercise, but keep your spine straight with your head pulled back in neutral alignment. Tilt and rotate your head to bring your chin toward your left shoulder. Return to center and then rotate your head toward your right shoulder.
Bridge Pose
Bridge pose is a yoga posture known as a backbend. Some backbends may cause tension in the neck from compression due to improper alignment. Bridge pose, however, lengthens the back of the neck and may be beneficial for neck problems such as a herniated disc. To perform bridge pose, lie on your back. Bend your knees and place your feet hip-width apart. Position your arms palms up on the floor next to your sides. Next, lift your hips toward the ceiling. Place two yoga blocks underneath your sacrum at the base of the spine. Relax onto the blocks to allow your neck to elongate and stretch. A folded blanket, thin pillow or rolled up towel under your neck and shoulders may be more comfortable, but be sure that the object is under both your neck and shoulders so that your neck does not flex forward.
Lower Trapezius Exercise
The lower trapezius muscles of your back pull your shoulder blades down, which prevents the upper traps from pulling your shoulders up and compressing your neck. You can strengthen the lower traps with a pair of dumbbells and a simple exercise. Stand up straight and hold light dumbbells in each hand. Let the weights and gravity pull your shoulders down. Lift your chest and retract your shoulders. Feel the lower traps working. Put the weights on the floor and do the exercise again, activating your lower traps to depress your shoulder blades. Be careful that when you lift your chest you do not round your shoulders or pull your neck forward. This exercise teaches you good posture habits as well. Standing and sitting with correct posture is another way to strengthen your neck and alleviate neck problems.
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