The cervical bones in the spine are numbered one through seven. A disc that absorbs shocks cushions each bone. When the vertebrae become injured or stressed, it can result in neck or back pain, according to the Mayfield Clinic. Pain can be acute or chronic and often can be relieved by rest and exercise. It is important to follow your doctor's instructions when exercising a damaged C7 vertebra because certain movements can exacerbate the damage.
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Prone Position Exercise
According to Spine Universe, stretching the back can relieve the pain of a C7 hernia and relieve neck pain. To perform a proper back extension, lie on the floor on your stomach and raise yourself up on your elbows so that your upper body is resting on your forearms. Hold the position for 30 seconds and lower your body back down. As your pain lessens, try to hold the position for longer periods of time. When you can hold your back up for five minutes, try extending your arms so that your back bends even farther. Raise yourself up onto the palms of your hands and then lower your body. Raise and lower 10 times to stretch and strengthen the muscles around the C7 vertebra.
Leg and Arm Extensions
Stabilize your lower back while strengthening the supporting muscles in your legs and thighs with opposite leg and arm extensions. Once again, you need to lie on the floor on your stomach. Roll a towel and place it under your hips. Place your face into the floor and stretch your arms straight out above your head. Tighten your abdominal muscles and slowly lift your left leg and right arm. Hold the extension for 10 seconds and slowly lower your limbs. Repeat the movement with your right leg and left arm. Repeat the exercise five times on each side, slowly alternating sides. Build your strength until you can do the exercise 10 times on each side with little effort.
Upper Back Extensions
Upper back extensions also stretch and strengthen your lower back muscles to alleviate disc pain. Roll up a towel or use a small pillow prior to starting extensions. Lie on your stomach with the towel placed just below your hipbones. You should place your head face down and rest your arms beside your body. Maintain the position as you engage your lower back muscles to raise your upper body as far as you can. Keep your head facing forward as you hold the position for a count of three. Then slowly lower your upper body back down. Repeat 10 times, keeping your movements slow and deliberate.