Bulging cervical discs are also known as cervical disc herniations, slipped disc or disc protrusions. Bulging cervical discs occur when a layer of the connective tissue supporting your vertebrae ruptures or tears. This can lead to pain, muscle spasms, numbness and weakness in your neck. One method of treatment for a bulging cervical disc is exercise. Exercises prescribed by your doctor can help reduce symptoms and increase strength in your neck.
Chin Tucks
Chin tucks can help to reduce strain and pain in your neck caused by a bulging cervical disc. Complete this exercise by sitting up straight in a chair or by standing using good posture. Your neck should be straight, your shoulders should be positioned slightly backwards and your eyes should be focusing on a point ahead of you. Slowly tuck your chin in and downwards to your chest until you feel a light stretch in your neck. Hold this position for a count of two seconds. Relax and repeat. Complete 10 times provided you do not experience an increase in pain.
Side to Side Tilt
A side to side tilt can help alleviate pain and increase the range of motion in your neck following a bulging cervical disk. Sit or stand straight up with your shoulders relaxed, your neck up and your eyes looking forward. Slowly tilt your head from side to side. Tilt your head as far as you can comfortably go without touching your ear to your shoulder. Hold your head at each side for a second. Return to the starting position and repeat. Complete one set of 10 repetitions. Try to complete this exercise a few times each day.
Forward Resistance Exercise
A forward resistance exercise can help to strengthen your neck as well as reduce pain. Sit or stand with your back straight, neck up and your eyes looking straight ahead. Place the palms of both of your hands on your forehead. Slowly move your head and neck forward. Apply resistance with your hands in order to increase the effectiveness of this exercise. Hold this position for five seconds. Relax for a few seconds and repeat. Complete one set of 10 repetitions, three times each day.
Shoulder Circles
Shoulder circles can help to strengthen your shoulders which can lead to better support of your neck. Stand straight up with your shoulders in a relaxed position. Slowly roll your shoulders forward as far you can comfortably go. Return to the starting position and then slowly roll your shoulder backwards. Try to bring your shoulders as close to your ears as possible when rolling backwards. Relax and repeat this sequence 10 times. To ensure proper form, you can complete this exercise in front of a mirror.
