The cervical spine consists of the vertebrae and disks within your neck. Like any other section of the spine, it's possible to suffer a herniation in this area. This occurs when the pad of cartilage tears, allowing a gel-like substance to seep out and place pressure on the nerve root within your spinal column. The most common symptom is pain between your neck and shoulder, but you may also begin to experience pain, tingling, burning, numbness or weakness in one of your arms.
Isometric Neck Strengthening
According to the NYU Hospital for Joint Diseases, most people respond favorably to isometric neck strengthening exercises. Isometric exercises use basic resistance to strengthen the muscles in the neck. This helps to better support the cervical spine, allowing the herniation to improve and thereby reducing pain and other associated symptoms.
Exercises
Start off by placing a hand on your forehead. As you firmly press your palm against your brow, keep your head and neck stationary to create resistance. Hold for five seconds and release. Complete 10 repetitions, twice a day.
Move your hand to the back of your head. As you firmly press your palm forward, keep your head and neck stationary to create resistance. As in the previous exercise, hold for five seconds and release. Complete 10 repetitions, twice a day.
Place the tips of your fingers firmly against your right temple. As you press your hand left, try to turn your head to the right, but don't let it move. Hold for five seconds and release. Complete 10 repetitions and then switch hands to the left temple. Do another 10 repetitions, but this time try turning your head to the left. Perform both exercises twice a day.
Move your hand back to right side of the head, placing your fingers on your temple. As you press your hand left, keep your head and neck stationary. Hold for five seconds and release. Complete 10 repetitions and then switch hands to the left temple. Do another 10 repetitions. Perform both exercises twice a day.
Effect
The American Academy of Orthopaedic Surgeons asserts that roughly 90 percent of people dealing with a herniated disk experience improvement with conservative treatment, which includes isometric strength training. However, it's also important to rest the neck as well as ice the area periodically throughout the day. Only apply ice for 20 minutes at a time. Any longer could result in worsening of the condition. Over-the-counter pain relievers, like ibuprofen or acetaminophen, and prescription muscle relaxers can also be used to help reduce pain and other associated symptoms.
Recommendation
Perform isometric exercises under the supervision of a doctor or physical therapist before ever doing them at home. Improper form could lead to re-injury and a worsening of symptoms. Also, your doctor or physical therapist may decide another form treatment is best suited for you, such as traction or even surgery.
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