Bulging Disc In The NeckWhen pressed out of its normal position the result can be the spine shifting to an awkward angle. This affects posture and can damage the surrounding nerves and joints. If left untreated, it could cause:
- Lack of flexibility
Avoid Exercises that are strenuous that involve excessive motions, like:
- Lifting weights
- As these can put a strain on the affected area and can make the pain worse increasing the risk of also tearing nearby discs.
Safe neck exercises and stretches
Chin TucksThis stretch will move the upper vertebrae without causing further injury to the bulging disc. To do a chin tuck:
- First, sit with proper posture.
- Gently tilt the head back toward the shoulders.
- There should be a feeling of the upper neck muscles slightly pulling together.
- Hold this position for a few seconds
- Slowly tilt the head down toward the chest.
- Carefully attempt to touch the chin to the upper chest.
- Hold for a few seconds.
- Repeat the process 10 times.
Stability Ball StretchesStability ball exercises and stretches are a great way to reduce a bulging disc. It allows for movement but prevents generating spinal pressure. One exercise requires carefully bouncing up and down. To do this:
- Sit with correct posture in the center.
- Keeping the arms flat at the sides.
- Slowly move the body up and down.
Shoulder-Blade SqueezesShoulder-blade squeezes are great for releasing tension throughout the upper back. This calms the tight muscles that help heal a herniated or bulging disc faster. To perform:
- Stand with proper posture.
- Make sure that the body is aligned but loose. If tension is present, it could make it harder to do the stretch.
- Slowly pull the shoulder blades so they meet.
- There should be a slight pull feeling.
- Hold the position for 10 seconds
- Bring the shoulders back to the original position.
- Repeat five times.
Bed Neck ExtensionsThis stretch works to extend the spine. It creates space between the vertebrae assisting by helping the bulging disc back to its proper position.
- Lie on a bed horizontally, flat on your back.
- Line up the neck on the edge with the head slightly falling off.
- Tilt the head slowly toward the floor until the stretch is felt.
- Hold the position for about a minute.
- Lift the head back up.
- Continue the stretch a few more times.
- If there is any discomfort/pain/tingling sensation stop immediately.
Isometric HoldsIsometric exercises focus on a specific set of muscles. The isometric holds will help heal the neck muscles. This will help prevent them from pressing on the nerves and shifting the bulging disc further out of place and will relieve the pressure around the head and upper neck. It will stretch the neck muscles and increase blood flow.
- Sit with proper posture.
- Place the palm on the top of the forehead.
- Firmly press the hand into the forehead.
- Try not to move the head.
- Keep pressing the palm into the forehead for 15 seconds
- Repeat a few times.
Exercising and Stretching TipsWhile these exercises and stretches are helpful and beneficial, keep in mind not to overdo them. If there is any pain when moving stop the exercise/stretch. Try to be as consistent with the exercises and stretches as possible. This will help the body heal properly and safely.
Visit a ChiropractorOne of the best treatment options for anything spine-related is chiropractic. It works to heal the neck bulging disc and can help generate more flexibility throughout the body. The types of adjustments will depend on how severe the condition is. In most cases, the flexion-distraction technique is used. The chiropractor pushes their hands in specific areas massaging and manipulating the discs back into the proper position and form. This also reduces inflammation relieving the pain.
Phase Angle Muscle Fat AnalysisDialysis time can disrupt lifestyle habits that include:
- Leads to:
- Muscle loss