A herniated disc at C-5 is a bulging intervertebral disc between cervical vertebrae C5 and C6, one of the most common herniation locations in the cervical spine, according to Dr. Richard Staehler writing for Spine-Health. Exercise is a critical component of relieving back pain in overweight patients, according to MedlinePlus. Check with your doctor before starting a new exercise program when dealing with neck pain caused by a herniated disk to prevent further injury.
Stretching
A herniated disc can impede the movement of the neck, placing pressure on the spine and nerves located at the herniated disc site. Performing neck flexion and extension --- looking up and down --- helps keep neck muscles elongated, maintaining as much range of motion as the injury allows. Rotating your head from side to side as well as tilting it, trying to touch your ear to your shoulder, are other stretches that release muscles tension and stiffness, according to the University of Maryland Environmental Safety division.
Isometric Exercises
Isometric exercises are a type of strengthening program that use resistance without pushing muscles or joints through a range of motion. For someone with a neck injury such as a cervical herniated disc, stress while in motion can increase the herniated disc, increasing pressure on nerves. You can perform isometric exercises using the same movements performed in stretching your neck with one additional component, resistance with your hand. Whatever direction you are trying to move your head, hold your hand to resist that forward motion. For example, if you are trying to look to the left, place your hand above your left ear and push your head against the hand, preventing the movement. Do this in all movements performed in stretching to stabilize neck muscles.
Aerobic Exercise
Avoid jarring and contact activities when you have a spinal injury such as a cervical herniated disc. These activities place additional stress on the herniated disc and can increase pain and damage. For aerobic activities, look for low-impact sports such as walking, swimming or stationary bikes. Focus on posture during aerobics so you don't add strain to the neck muscles.
Considerations
A herniated C-5 disc requires proper medical evaluation. Activities that aggravate the herniated disc can increase nerve pressure causing nerve damage over time. Nerves stemming from the neck region help control lower and upper extremities as well as bladder control. Loss of nerve function may cause shooting pains in your arms or legs as well as numbness and weakness. Always stop any exercise if pain increases. If your symptoms don't improve, go back to you doctor for more diagnostics. About one in 10 people requires surgical intervention to correct a herniated disc, according to MayoClinic.com.
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