Exercises for a herniated disc of the cervical spine
introduction
Of the Herniated disc in the cervical spine is a not uncommon form of herniated disc and is often associated with restrictions in the shoulder and arm area. Often the cause of a herniated disc in the cervical spine is not limited to the cervical spine itself, but also comes from Postural damage from the thoracic spine here.
These should therefore always be included in the exercise program. When there is a herniated disc in the cervical spine, intervertebral disc tissue has leaked and is now irritating the surrounding structures, for example emerging nerve fibers. These cause pain in the periphery, for example in the shoulder or upper arm.
It can also lead to paralysis and impairment of sensitivity, which can be treated in physiotherapy.
Further extensive information on this topic can be found on our main page Herniated disc of the cervical spine
Mobility of the cervical spine
The Cervical spine is a very agile section our spine. She can be turned (rotation) for example when we try to look back over our shoulder or when we shake our head. It can be tilted to the side (Lateral flexion) while trying to move our ear towards the shoulder. It can be bent and stretched (Flexion and extension) for example when nodding.
This Range of motion can be caused by a herniated disc limited but should be recovered as completely as possible.
A herniated disc is often the result of a increased protraction, that is the forward movement of the chin and the simultaneous leaning of the head in the neck. We often take this position in front of the computer. During this movement, the front structures of the cervical spine are elongated, i.e. stretched and the rear structures are compressed. There is one for both sides Load on structures.
physical therapy
Physiotherapy is essential after a herniated disc of the cervical spine. It can help to correct the incorrect posture of the spine and to strengthen the muscles in the area of the cervical spine. The physical therapist can perform certain exercises and also show exercises that can then be done at home.
Read more about this at Physiotherapy for a herniated disc
Appointment with a specialist for a herniated disc?
I would be happy to advise you!
Who am I?
My name is dr. Nicolas Gumpert. I am a specialist in orthopedics and the founder of .
Various television programs and print media report regularly about my work. On HR television you can see me every 6 weeks live on "Hallo Hessen".
But now enough is indicated ;-)
A herniated disc is difficult to treat. On the one hand it is exposed to high mechanical loads, on the other hand it has great mobility.
Therefore, treating a herniated disc requires a lot of experience.
The aim of any treatment is treatment without surgery.
Which therapy achieves the best results in the long term can only be determined after looking at all of the information (Examination, X-ray, ultrasound, MRI, etc.) be assessed.
You can find me in:
- Lumedis - your orthopedic surgeon
Kaiserstrasse 14
60311 Frankfurt am Main
Directly to the online appointment arrangement
Unfortunately, it is currently only possible to make an appointment with private health insurers. I hope for your understanding!
Further information about myself can be found at Dr. Nicolas Gumpert
gymnastics
To the To relieve herniated disc should be the physiological natural head posture practiced and protraction will be reduced. For this purpose, one practices the retraction, i.e. the opposite movement to the protraction in which one tries To do double chin and to stretch the posterior cervical spine far upwards, the apex tends towards the ceiling. At first you should exaggerate this position a bit and then get out of the position by about 10%. This is roughly the normal position of the spine. It is a good idea to do this exercise in front of the mirror.
If the straight upright posture of the spine is mastered, gymnastic exercises can be continued.
A Training for the front neck muscles is a very simple exercise. The patient lies in the Supine position straight without a pillow on the floor. He goes into a slight retraction position by pulling his chin slightly towards his chest and stretching the rear cervical spine. Now you try that Raise head minimally from the floor. As if you wanted to look at your stomach or knees. It is a very small movement that takes place, sometimes it is enough to guide it through the eyes and support it with just a minimal lifting of the head. The head only moves a few millimeters away from the surface. The position will Hold for 5-10 seconds to then slowly dissolve the tension. It can be repeated up to 10 times.
Later, when you notice the first progress, the exercise time can be increased. The exercise may be uncomfortable at the beginning. Our front neck muscles are usually very much weakened and can no longer stabilize our head well. We want to improve this with this exercise. The uncomfortable feeling should decrease over time.
The Retraction position In itself, it can often be used as a good exercise in the case of a herniated disc in the cervical spine, as with all exercises, a good diagnosis of the patient before creating an individual exercise program applies, since every patient is different and different structures may be affected by the herniated disc .
For the Retraction exercise the patient takes that Chin strong to chest. The apex extends upwards. One can get the position easily either hold for a few seconds, or reinforce it by applying light pressure on the chin. The position is held for about 5-10 seconds and then slowly released. If you intensify the exercise by applying pressure to the chin, you should gently build up the pressure. It is best to put the distance between thumb and forefinger on the chin and try to keep the forearm parallel to the floor to avoid lever movements. Now apply a slight positive pressure to the retraction. There are many variations the retraction exercise, resistance can be applied, e.g. through a towel or the headrest in the car or it can be done manually by the therapist.
A intensive stretching program is also one of the gymnastic exercises Herniated disc in the cervical spine. By taking maximum side bending pulling in the opposite neck area up to the shoulder can be achieved. The stretching position can be increased by gently pressing the head with the arm to the side of which the head is tilted. Please just put the weight of your arm on your head, dont pull because the cervical spine is sensitive. It is important that the shoulder on the side that is being stretched does not pull up. The best thing to do is to consciously push the hand of the arm towards the floor or hold on to the edge of a chair. The stretching position should be approx. Held for 20 seconds and can then be slowly released again. Also Rotational components can be included in the stretching program, depending on the shortened muscles.
If there is a herniated disc in the cervical spine, the Thoracic spine with attention become. Often there is an increased Hunchback in the thoracic spine balanced by a protraction in the cervical spine. If this is the case, the gymnastic exercise program should also include the Straightening of the spine be considered. A variety of exercises are available for this. Thera bands can be used to help. In all exercises, it is important to constantly check the position of the cervical spine in order to avoid damaging positions that put additional strain on the herniated disc area.
Exercises after an operation on the cervical spine
As with all operational interventions, this is always the case Instructions from the surgeon to be observed regarding the load. Often certain movements are restricted at first and should be avoided. These depend on the type and location of the OP of the herniated disc of the cervical spine. In principle, the herniated disc is eliminated after a surgical procedure, but the structures around the surgical site are stressed. Especially those muscles near the spine is after an operation often weakened. She can get through simple coordination exercises be trained.
Our deep and short neck and head muscles, which stabilize our spine, can be easily addressed using small movements in conjunction with eye movements. There are a number of different exercises that improve eye-head coordination and thus activate the small muscles. For example, you can fix a point on the left with your eyes while your head carefully turns to the right. Then the eyes follow, fix a point on the right, the head turns to the left, etc. There are many different ways to complicate these exercises.
If an operation for a herniated disc in the cervical spine is necessary, it was often done beforehand Limitations in periperhiae.g. Muscle weakness in the shoulder and arm muscles. If this is the case, this applies in the exercise program Targeted training for weaknesses. Supporting strength can be trained, strengthening exercises with dumbbells or with your own body weight, with the help of Theraband or equipment. Coordinative training is also possible. Ball games or the like come into question here.
Exercises for the home
It is essential that To continue the therapy exercises at home to make the best possible recovery. It is important that the exercises in the homework program beforehand practiced well with the therapist that they can be carried out safely in order to avoid incorrect loads.
As exercises are available strengthening as well as mobilizing gymnastic exercises because they can be done at home without much effort.
The retraction exercise can be done in bed or on the floor at home. It can also be carried out in the car by pressing the back of the head against the headrest at the end of the movement and holding the tension for a few seconds. This often relieves discomfort in the shoulder and neck area after a long drive.
It is also important that the Correctly adjusted workplace of the patient with a herniated disc in the cervical spine is used to avoid bad posture.
A Stretching program should be done daily become. Simple movement exercises can also relieve the symptoms of a herniated disc in the cervical spine. A gentle one Semi-circular movement from right to left (without putting your head back) stretches the back of the neck muscles and improves blood circulation. Shoulder circles is an effective exercise at home to relax any tense shoulders that may be pulled up.
There are also plenty of exercises to do at home Straighten thoracic spine. Rowing exercises while standing or sitting can easily be done at home. Basic tension exercises are easy to carry out as they do not require any equipment, but should urgently be mastered before they are carried out on your own at home.
Weakened muscles As a result of a herniated disc can be targeted through certain exercises even at home strengthened become. Here, e.g. Water bottles as weights can be used or you can train with your own body weight.
Summary
Essential for the success of the therapy in the case of a herniated disc in the cervical spine is in addition to the regular implementation of an exercise program accompanying the physiotherapeutic treatment, a conscious posture in everyday life and the Avoidance of damaging positionsthat continue to stress the intervertebral disc (as can be the case with protraction, for example).
A targeted exercise program should be worked out and practiced with the therapist and self-perception trained.
During physiotherapy, active training can be expanded with passive stretching and mobilization techniques.
