Cervical herniated disc exercises

Cervical herniated disc exercises

Table of Contents

In this video I have share with you the best home base exercises for cervical herniated disc. With following this routine you can improve you cervical herniated disc pain and mobility. I have share with you what is cervical herniated disc means, and what is the sign and symptoms of cervical herniated disc are and what is the cause of herniated disc. I have share with you a best exercise and treatment plan for cervical herniated disc and 3 important tips to follow for quicker recovery.

The main sign and symptoms of the cervical herniated disc is, neck pain, neck stiffness, neck and shoulder pain, pain might radiate down to your shoulder and your elbow or your arm and fingers. In severe cases, you may experience lack of strength and numbness in the fingers. Cervical herniated disc interchangeably called cervical radiculopathy when you experience radicular pain.

Radicular pain is one of common sign and symptoms of cervical herniated disc and in this case you may feel tingling and pins and needles down the shoulder and elbow and the arm, or may feel cold or hot. The main cause of cervical herniated disc is ageing process.

Repetitive movement and strain is the secondary cause of the cervical herniated disc. Trauma or high impact injury such as whiplash could cause wear and tear in the neck and lead to cervical herniated disc down the line. Latest study suggest to avoid surgery or injection for cervical radiculapaty, and promote conservative treatment such as physical therapy and activity modification.

Study highlighted, most cervical herniated disc resolve by itself and individual should sick help from physical therapist for quicker recovery.

The list of exercises that I share with you in this video:

Isometric neck strengthening:

The best exercise for acute or chronic neck pain. This exercise simply help you with reduce your neck pain and at the same time improve your neck strength. You should follow do this exercise daily at least once for optimum results.

Self mobilisation technique:

This exercise helps you to improve your neck mobility and your neck pain. With this technique you can improve your neck stiffness and also mobilise each section of your neck.

Chin tuck:

Chin tuck helps you to improve your neck pain and your neck mobility. Chin tuck is simply helps you to strengthen the deep cervical flexor and extensor of your neck.

Body weight strengthening:

Body weight strengthening can help you to progress your neck strength and gradually back to your daily activity. Start with minimum movement and gradually build the range.

I have added another links to check in my website if you experience neck and upper back pain:

  • – How to relieve pain on your neck and your upper back

– 4 top exercises for sciatica pain:


– Your back is not out of alignment:


-Herniated disc management and treatments:

– Degenerative disc diseases:


1- https://journals.sagepub.com/doi/abs/10.1177/0269215515575747

2- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5684019/

3- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5857448/

4- https://www.ncbi.nlm.nih.gov/books/NBK441822/

Our Approach

Dublin Sports Injury Clinics a Physical Therapy Clinic based in Pearse Street, Dublin 2. We have a holistic approach to our assessment and treatment. The initial assessment helps us to explore the cause of your injury and help you to get pain free shortly and stop any further injuries. We design a customized training program for you to start with, and we coach and monitor your progress closely. Our Therapist prescribes relative rest or modified activities as required. Depending on the individual requirement, we apply manual therapy accompanied by a home-based training program to maximize your recovery.

Next step 

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Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. You can contact us if you would like to book an appointment or get some advice from our therapist.

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