A bulging, degenerated disc in the neck is a serious matter. Regular stretching and exercise under the care of a physician or physical therapist can bring relief from pinching, numbness and local or radiating pain. When you perform these exercises, go slowly. Stop immediately and contact your doctor if you feel increased pain. Pain is your body's sign of a problem. Your neck is delicate even when healthy. Exercises for degenerated discs can make a world of difference, but don't risk your mobility.
Stretching
Stretching relieves tension in your neck and can help mitigate radiating pain and tingling. Be very gentle when stretching. There is no such thing as good pain when you have a degenerated disc.
If you are able, flex the neck so that the chin dips into your chest. Stare at the floor and hold the stretch. If flexion is painful, try extension. Tip your head back slowly to look at the ceiling and hold. Next, rotate the head until you face sideways. Repeat five times before rotating to the other side. Pain or dizziness are a sign to stop.
Isometrics
Strengthening isometric exercises are particularly useful for bulging discs. Relying on your muscles helps your disc from degenerating further. Press one hand against the side of your head and push into your hand without moving your head. Hold for 10 seconds and repeat three times, before working the other side. Next, place your hand on your forehead and repeat with forward pressure. If you feel sharp or radiating pain, stop. When the pain subsides, you can try again with less force.
Chin Tucks
Chin tucks are another strengthening exercise. Stand tall with your neck straight and your shoulders slightly back. Tuck your chin in toward your neck and hold for 2 seconds. Repeat 10 times. This is a low-impact way of improving muscle strength and tone without moving the vertebrae of the neck too much. You can rely on this exercise when pain becomes distracting, but you need to continue what you're doing in the office, car or anywhere else you aren't hurting yourself further.
Shoulder Squeezes
Shoulder squeezes strengthen the muscles at the neck and in the upper back. Supporting your neck as much as possible will help your disc from slipping further, so don't overlook the rest of your body. Stand straight and squeeze your shoulder blades back into each other as far and hard as you can without pain. Do this slowly. Sudden movements can be very bad for you. Hold each squeeze for 5 seconds and repeat 10 times. As always, pain is a sign to stop.
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