Treat neck pain due to disc hernia with 3 easy stretches

There are many things that can cause your shoulder or neck to hurt. Apart from the habit of lifting heavy objects, a spinal hernia injury (disc hernia) may be the cause of your neck pain. Before going to the doctor, you can actually try to treat neck pain on your own, you know! The key is to do the right stretching movements. What are the movements like? Come on, take a peek through the following reviews.

What is a disc hernia?

If your neck or shoulder hurts when you bend over, lift things, or simply turn your head to the right or left, you may have a herniated disc.

Disc hernia is also called a spinal hernia injury. This type of injury occurs when the disc or disc of the spine leaks and sticks out in the neck or presses on the shoulder nerve.

Disc hernias can occur along the spine, from the neck to the lower back. If the leaking disc occurs in the area around the neck, then you will usually experience neck pain that radiates to the shoulders, arms and hands.

Stretching to treat neck pain from a herniated disc

To treat neck pain from a spinal hernia injury, most doctors will prescribe pain medication, rest, or therapy. In addition, you can actually relieve it yourself at home, you know!

Reporting from Healthline, neck pain due to disc hernia can be overcome with exercise or just stretching. But remember, be careful and stop immediately if your neck hurts even more.

The following are stretching movements that can help with neck pain from a spinal hernia injury.

1. Tilt your head

This movement can help relieve pain and tension in the neck, shoulders, and upper back. Here's how:

1. Sit comfortably.
2. Tilt your head to your right shoulder, hold for 30 seconds. Break.
3. Do the same to the left,
4. Repeat 3-5 times every day to treat neck pain slowly.

2. Bend your head to the side

How:

1. Stand or sit on a chair and keep your shoulders relaxed.
2. Hold the back of the head with one hand, then gently push it towards the armpit as shown.
3. Hold for 30 seconds, then rest.
4. Repeat 3-5 times every day to reduce the pain.

3. Look right and left

Source: Healhtline

How:

1. Sit in a chair and keep your shoulders relaxed.
2. Look to the right slowly. Go as far as you can.
3. Hold for 30 seconds. Remember, don't push yourself if it hurts.
4. Slowly turn to the left as far as you can.
5. Do it 3-5 times every day to treat neck pain.

Moderate exercise to relieve neck pain

Apart from stretching movements, you can also treat neck pain due to disc hernia with exercise. However, of course you are not allowed to do all sports.

First avoid activities that make your neck muscles work harder, for example lifting weights, running, or moving heavy objects. Instead of relieving pain, careless exercise can actually make the pain worse.

Less exercise can actually increase blood flow to the spine. Even if done properly, exercise can also speed up the healing process in your cervical spine.

So, here are some exercises that you can try at home to treat neck pain due to disc hernia.

1. Lifting your head

How:

1. Glue the belly on top gym ball , table, or bedside. Keep your hands on your sides and your head hanging down.
2. Gently raise your head and hold it for 5-10 seconds. Remember, stop immediately if your neck starts to hurt.
3. Do it 15-20 times according to your ability.

2. Lower your head while lying down

How:

1. Sleep on your back on the mat or mattress with your hands on your side.
2. Move your head toward your chest as if nodding, then hold for 5-10 seconds.
3. Do it 15-20 times until your neck feels more comfortable.

3. Raise your arms up

Source: Redefining Strength

How:

1. Stand straight and put your hands on your sides.
2. Raise your hands until they form a 90 degree angle.
3. Push up and down slowly.
4. Do it 10 times to help relieve pain in the neck and back.