If you have a herniated disc in your neck or back, you can experience pain and decreased mobility. Whether it is from an injury, chronic overuse or a degenerative disease, herniated discs typically require rest, pain management and rehabilitation exercises. Exercise in general can help to strengthen your body and potentially prevent injuries to your spine. Talk to your doctor or physical therapist before beginning exercises for your neck.
The Spine
Your spinal column consists of bones called vertebrae stacked on top of each other. These bones surround and protect your spinal cord, which is one of the nerve centers in your body. The vertebrae are divided into three sections--the cervical, thoracic and lumbar vertebrae. The cervical, or neck, section is the most mobile part of your spine, and is a common site for injury. Each vertebra is separated by a jelly-like, fluid-filled sac called a disc that cushions the bones and allows them to move smoothly. According to Atlanticorthopedics.com, injury or strain can rupture a disk, pushing the contents out of the disc, putting pressure on nerves around the spinal cord. Disc rupture is often characterized by pain that radiates into your arm or leg.
Exercise
Exercise is an important part of injury management and prevention. According to Familydoctor.org, exercise should be a part of your recovery from a ruptured disc. It is important to strengthen the surrounding and deep muscles, which can ease the pressure on your discs and help relieve pain. It is necessary to be cleared by a doctor or therapist before beginning an exercise program; if you begin exercise too soon after an injury you can cause more damage.
Chin Nod
One exercise you can perform for posture and to target the deeper muscles that guide neck movement is called the chin nod. Necksolutions.com recommends beginning by lying on your back with your knees bent, and your head resting on a soft pillow. Gently nod your head forward, as in the "yes" motion. Place your hand on your neck and feel your neck muscles, ceasing to nod when you feel your neck muscles harden. Hold this position for five seconds, and slowly return to starting position. Repeat 10 times.
Head Rotation
Rotation movements can increase mobility, flexibility and strength in your neck. Begin by lying on your back with your head resting on a pillow. Necksolutions.com recommends gently turning your head from side to side, making sure to look at a focus point on a wall. Repeat this exercise 10 times. Stop if you feel any pain. Your aim in this exercise is to gradually turn your head far enough so that your chin is in line with your shoulder.
Isometric Strengthening
When you are further along in your recovery, begin isometric strengthening exercises for your neck. One such exercise, detailed by Necksolutions.com, involves turning your head with resistance. To begin, sit tall with your shoulder blades drawn back and down and your abdominal muscles engaged. This position ensures proper posture and reduces risk of injury. Place your right hand on your right cheek, and gently try to turn your head into your fingers to look over your right shoulder. You will not actually allow your head to turn, but offer medium resistance against your head turning. Hold for five seconds. Repeat on the other side, with five repetitions per side.
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