Neck pain from an intervertebral disk problem leads to immobility, pain and possible loss of nerve function in your extremities. A bulging disk is often referred to as a herniated disk with similar symptoms, though both are medically different. Get a proper diagnosis of your condition and your doctor's approval before starting an exercise program to alleviate neck pain resulting from disk problems.
Neck Disk Diagnosis
The C5 region in your back is the base of your neck. A bulging disk is one that is compressed, literally squished outside the area it should occupy between vertebrae. A herniated disk involves some crack or tear in the disk, causing inervertebral fluid to leak or "protrude out," according to Randy A. Shelerud, M.D. for the Mayo Clinic. A bulging disk is very common and may have no symptoms. If the disk is impinging on a nerve, symptoms include pain and weakness in the arm and shoulder with radiating pain and tingling down to the thumb. Even without symptoms, exercises should still be done in a safe manner to prevent possible injury. Most patients who do experience pain from either a bulging or herniated disk should see symptom improvement. The estimated 10 percent that don't should return to the doctor for a more comprehensive evaluation, according to the NYU Spine Center. An MRI shows the exact location of the problem disk.
Stretching
Stretching is designed to retain your range of motion. When a nerve is impinged by a bulging disk, there may already be a limit to the range of motion. Pain can reduce the desire to move, and thus further limit neck mobility. Stretch daily, several times if possible, but never past the point of pain. If it hurts, stop. Perform each stretch five to 10 times, holding each stretch to a count of five.
Basic neck stretches include flexion and extension, which is nothing more than looking up to the sky and down to the ground. Keep your shoulders stationary as you move your head. Another stretch is rotation, looking from left to right. Look over your shoulder, then return to a neutral position looking forward and then look over the opposite shoulder. Once last stretch is tilting, bringing your ear to your shoulder. Keep your face looking forward as you bring your left ear to your left shoulder. Swtich.
Stretngth Training
Strength training should be done to help posture and improve stability of the spine. According to Gavin Morrison, P.T., in an article for Spine-Health, do strengthening exercises every other day. Isometric exercises, an exercise that adds resistance without moving the neck through a full range of motion, helps to increase small motor muscle strength in the neck. All the stretches performed can be transformed into isometric strengthening exercises by placing one or two hands to prevent the movement of the stretch. For example, when looking up, a hand on the top of your head can resist the looking up, still working the muscles. Do five to 10 repetitions three times per day of all stretches with resistance. Stop if pain appears.
Aerobics
The purpose of aerobic conditioning for someone with a bulging disk goes beyond building a healthy heart. The blood flow generated in aerobics helps move nutrients and oxygen to muscles and tissues in the neck region to help heal the area faster, loosen muscles and reduce stiffness. Those suffering from a bulging disk should avoid jarring exercises such as running. Swimming, elliptical machines and stationary bikes are good aerobic alternatives to do for 30 to 40 minutes at least three times per week.
References
- Mayo Clinic: What is the difference between a bulging disk and a herniated disk?; Randy A. Shelerud, M.D.; February 3, 2011
- Spine-Health: Neck Exercises for Neck Pain; Gavin Morrison. P.T.; March 7, 2011
- University of Maryland Environmental Safety: Neck Exercises
- Spine-Health: Cervical Herniated Disc Symptoms and Treatment Options, MD; Richard Staihler, MD; 2002
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