Best exercises for c5 c6 bulging disc

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Best exercises for c5 c6 bulging disc

There are several great exercises for a bulging C5 disc. Image Credit: Stephen Lux/Cultura/GettyImages A cervical disc bulge can cause neck pain, as well as tingling and numbness down your arm. These C5-C6 disc protrusion exercises may help improve your symptoms. In addition to pain relief, they promote good posture and may restore your mobility. Cervical Disc Bulge vs. Herniation If you have been told you have a cervical disc bulge, you may be wondering how that differs from a disc herniation. The discs act as cushions between the vertebrae in your spine. They are often compared to jelly doughnuts as they have a tough outer layer of cartilage and a soft inner layer. As you age, these discs can stiffen and cause the outer layer of the disc to bulge out, says the Mayo Clinic. This is a cervical disc bulge. A herniated disc is the result of the disc cracking, causing the soft inner cartilage to protrude. This condition is more likely to cause pain than a bulging disc because it can irritate the nerve roots. A cervical disc bulge is largely due to degenerative changes, while a disc herniation often occurs abruptly from an acute injury, says the University of Pennsylvania. While they do differ, both benefit from treatment that includes anti-inflammatory medications and exercise. Physical therapy for a C5-C6 herniated disc or bulging disc will focus on pain relief as well as range of motion (ROM) and postural exercises. Symptoms of Cervical Disc Bulge The symptoms of a cervical disc bulge can vary from mild to intense. The degeneration of the disc material can eventually result in the disc material rupturing and turning from a bulge into a herniation, says the University of Virginia. A cervical disc bulge and herniation may cause neck and arm pain that radiates down to the hand. You may also experience tingling and numbness -- like your hand is asleep. The pain may increase when turning your head or performing certain motions. Eventually, you may also notice some weakness in your arm. The specific place where you feel these symptoms depends on the nerve that is being affected. With a C5-C6 disc bulge or herniation, you may experience symptoms down your lateral arm, forearm, thumb and index finger, says the University of Florida Department of Neurosurgery. With this specific nerve being affected, you may eventually have biceps weakness. Physical therapy for a C5-C6 herniated disc or bulging disc can often help in relieving pain and improving motion. C5-C6 Disc Bulge Exercise The goal of these C5-C6 disc protrusion exercises is to move the bulging disc back and away from the nerve. The symptoms should start to move out of your arm or shoulder so you feel them more localized in your neck, says the North American Spine Society. The neck pain should then start to decrease and eventually subside completely. This is called "centralization," and it means you are improving and making important steps to having less neck pain. Beware that numbness and tingling may take longer to subside than the pain. If your symptoms worsen during exercise, stop the activity and focus on those that improve the pain. Talk with your doctor before starting any exercise program. Move #1: Supine Retraction While lying on your back, place your fingers on your chin and push down so your chin tucks. You will feel a stretch in the back of your neck. Repeat eight to 10 times. Move #2: Sitting or Standing Neck Retraction Sit up straight and place your fingers on your chin and push your head backward as far as it will go while continuing to look straight ahead. Hold for one to two seconds and then release back to neutral. Repeat eight to 10 times, three to four times per day, especially if it helps with the pain. Continue to do this C5-C6 disc bulge exercise for another two weeks even after the pain has subsided to prevent its reoccurrence. Move #3: Isometric Strengthening Sit in a chair with good posture. Place your hand on your forehead and push your head and neck forward against your hand. Push as hard as you can without pain. Hold 10 seconds and repeat three times. Place your hand against the back of your head three times, as well as both sides of your head to strengthen in all positions. Move #4: Prone Head Lifts While lying face down, prop up on your elbows and let your head hang down. Lift your head to a neutral position and then continue to move it up until you are looking up. Hold for five seconds and slowly return to the starting position. Repeat five times. Move #5: Supine Head Lifts While lying on your back, raise your head off of the surface and bring your chin to your chest. Hold for five seconds and then rest. Repeat eight to 10 times. Maintain your range of motion by slowly turning your head all the way to the left and to the right, at least twice a day. Progress to more advanced postural strengthening exercises, such as seated rows. In this video, you will learn the key best exercises for C5 C6 bulging disc. These C5 C6 bulging disc exercises are best done with the guidance of a chiropractor or physiotherapist. C5 C6 bulging disc and C5 C6 herniated can be a source of neck pain, arm pain, and tingling and numbness in the arms and fingers. C5 C6 disc bulge is best diagnosed on an MRI. In this video, I show some of the C5 C6 herniated disc exercises that I give to my patients with C5 C6 bulging disc. Cervical disc herniation exercise like the ones shown in this video can be done safely after you have been assessed and qualified by a chiropractor or physiotherapist. Watch Related Video: 1) C5 C6 Disc Bulge Treatment Without Surgery (2020) | Bulging Disc C5-6 | Dr. Walter Salubro 0 Comments0 Comments0 Comments0 Comments Your C5 and C6 vertebrae are located in the cervical portion of your spine, otherwise known as the neck. Physical therapy for C5 and C6 ranges from reducing pain and symptom levels by properly taking care of this region to strengthening and stretching exercises that return your neck to a functioning level. Since not all treatments or exercises may be right for you, check with your doctor first. Neck positioning plays a key role during physical therapy for C5 and C6 spine problems. Proper positioning lessens neck pain and helps the area to mend efficiently. While lying down, support your cervical area by placing either a rolled-up towel underneath the curve of your neck or inside the lower portion of your pillow case. Commercially prepared contour pillows offer another option for properly cradling your neck's curvature while resting or sleeping. Heat It Up Applying heat throughout the day can provide a number of benefits during your physical therapy for C5 and C6 spine problem areas. Heating enlarges blood vessels, otherwise termed vasodilation, can help reduce your neck pain levels by flushing out harmful toxins and chemicals. Enlarging your blood vessels also allows more oxygen and nutrients to flow to your injured neck area, thereby enhancing the healing process. Choose from a number of heat treatments such as taking warm baths or showers, using a heating pad or applying moist heat packs to your neck for 20 minutes. Make a homemade heat pack by soaking a towel in hot water until thoroughly heated. Remove the towel and thoroughly wring out before applying to your sore neck. Remember not to apply heat for too long in order to prevent overheating or burning. Stretch Tight Muscles Exercise plays an essential role during physical therapy for C5 and C6 spine problems. Gentle stretching plays a major role in reducing pain, properly aligning your neck and spinal column and reducing neck muscle tightness, which helps correct imbalances of spinal movements, according to the University of Maryland Medical Center. Do a neck tilt by sitting upright in a firm chair. Place your feet firmly on the floor. Gently tilt your head toward your right shoulder. Hold this stretch for 20 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times. Do the exercise again by tilting your head to the left side. Repeat this exercise three times daily. Strengthen Your Neck Gentle resistance exercises can be included during physical therapy for C5 and C6 spine problem recuperation. Resistance exercises strengthen your neck muscles and help keep your spinal column properly aligned. Do a front resistance exercise by sitting upright in a firm chair. Place the palm of your right hand on the center portion of your forehead. Slowly press your head into your palm, using your palm to keep your neck from moving. Feel the tension in your neck area. Hold the tension for three to five seconds. Release the tension and relax for 10 seconds. Repeat this exercise 10 times. Treatment of the C5-C6 spinal motion segment typically begins with nonsurgical methods. In cases where the neck pain and other symptoms do not improve with nonsurgical treatments, or if the health of a nerve root or the spinal cord worsens, surgery may be considered.1 Treatment of the C5-C6 spinal motion segment begins with nonsurgical methods. Persistent and/or progressive spinal cord or spinal nerve problems may need to be surgically treated. Nonsurgical Treatment for C5-C6 Nonsurgical treatments of the C5-C6 motion segment include: Medication. Both prescription and over-the-counter (OTC) medications are used to help relieve C5-C6 vertebral and nerve pain. Common medications include non-steroidal anti-inflammatory drugs (NSAIDs), pain-relieving medication such as opioids and tramadol, and/or corticosteroids. Some doctors may also prescribe calcium and vitamin D supplements for bone strengthening.2See Medications for Back Pain and Neck Pain Neck brace. A brace helps immobilize and protect the neck during the initial week or two of an acute injury to the C5-C6 vertebral levels, such as a fracture or while recovering from surgery. Immobilization may help promote healing of the vertebrae and surrounding soft tissues such as ligaments and blood vessels.2 advertisement Manual therapy. Manual therapy in combination with therapeutic exercise may help improve neck function, decrease pain, and increase the range of motion of the C5-C6 level. This treatment also helps improve head and neck balance and prevent falls.2,3See Physical Therapy for Neck Pain Relief Injection. Injecting steroids into the epidural space, neuroforamen, or in the facet joints may be recommended for the treatment of radicular pain from herniated discs and whiplash injury.4,5 Studies estimate 3 to 11 months of pain relief from these injections, with maximum relief periods for those with herniated discs.5 The epidural injections, in general, may carry a risk of hematoma, bleeding, and nerve damage when administered in the cervical region.4Watch Cervical Epidural Steroid Injection Video Self-care. Following certain self-care measures may help prevent cervical vertebral and/or spinal nerve pain from starting or getting worse. A few tips include avoiding: Repeated bending the neck forward and/or backward Sudden, abrupt, and/or jerking movements to the neck, such as from jumping Highintensity exercise and heavy weight lifting See Treatment for Neck Pain It is advised to maintain good posture by sitting tall with the shoulders back and without protruding the head forward in order to avoid stress on C5-C6. A doctor can help estimate the degree of movements permissible on the neck to avoid further injury to the C5-C6 vertebral level. See How Poor Posture Causes Neck Pain Surgical Treatment for C5-C6 The goals of surgically treating the C5-C6 motion segment include one or more of the following: Improve neck stability in the load-bearing C5-C6 vertebral level. Relieve compression of the spinal cord and/or C6 spinal nerve(s). Prevent further injury to the nerve root(s) and/or spinal cord. Surgery is more likely to be recommended for those who have persistent pain and neurological and/or muscular deficits, preventing the ability to function in everyday life. See Surgery for Neck Pain Surgical methods used in the C5-C6 vertebral levels are described below. Anterior cervical discectomy and fusion (ACDF) surgery involves removing the C5-C6 intervertebral disc to relieve pressure on the spinal cord or C6 nerve root. The disc is replaced by an implant or bone graft, allowing biological fusion of the adjacent C5 and C6 vertebrae.Watch Anterior Cervical Discectomy and Fusion (ACDF) Video Cervical artificial disc replacement (ADR) or cervical disc arthroplasty surgery is done to remove a damaged disc and replace it with an artificial disc in order to maintain motion in the treated segment.Watch Cervical Disc Replacement Surgery Video Posterior cervical decompression surgery involves the removal of a part of the herniated disc from the back of the cervical spine.See Posterior Cervical Decompression (Microdiscectomy) Surgery Laminectomy is the removal of a portion of the vertebral arch in the posterior region. Laminectomy helps widen the spinal canal, relieving pressure on the spinal cord. The procedure may involve either the C5, C6, or both vertebrae. Watch Cervical Laminectomy Video Foraminotomy is the removal of excess or overgrown bone in the intervertebral foramen. Foraminotomy helps relieve pressure on the spinal nerves that pass through these foramen. See Outpatient Posterior Cervical Foraminotomy/Discectomy Lamnoforaminotomy is a foraminotomy performed at the same time as a laminectomy and is a common procedure performed to relieve C6 nerve root compression. The type of surgery chosen for C5-C6 may depend on the extent and location of the damage, as well as how many vertebral levels are involved. In some cases, more than one surgery type may be combined. advertisement Commonly, after surgery at C5-C6, signs and symptoms related to the compressed nerve such as reduced pain, tingling, numbness, and/or weakness in the arm may be relieved. Reduced neck pain may also be experienced. As with any surgery, there is always a small risk of serious complications such as infection, neurologic injury, excessive bleeding, allergic reaction, or death following these surgical procedures. It is important to speak to your surgeon about these risks, the alternatives to surgery, as well as risks if surgery is not performed. Watch Video: Questions to Ask Your Spine Surgeon Before we dive into some natural Bulging disc exercises you can do for treatment, let's explain exactly what a disc bulge is and the main causes. So, what is a bulging disc? To understand what a bulging disc is, we must first understand the anatomy of the spine. Put simply, the spine is made up of individual vertebrae stacked on top of each other. Between each vertebrae is an intervertebral disc that provides a cushion so the vertebrae don't rub together. The discs between the vertebrae, have a gel-like material inside (called a nucleus pulposus). A great way to think of the discs is like that of a balloon filled with water, and these discs help resist compressive forces on the spine. When a disc bulges the gel-like material inside of it gets pushed back towards the nerves and structures of the spine.[2] This bulge can sometimes compress spinal structures, ligaments or nerves in your spine and cause pain, tingling/or burning sensation, and/or other symptoms.[1][3] * It is important to note that a bulging disc doesn't always touch the nerves, and for many a bulged disc doesn't even produce any pain at all.[2][7] However, it could progress to become a herniated disc eventually, which can be problematic. What Causes a Bulging Disc? Sitting for long periods of time, esp in poor posture puts more pressure on the discs.[1] Decreased hydration of the disc as one ages (Normal wear and tear).[1][6] Repetitive bending, lifting, and twisting (Especially if performed with poor form).[1][6] Heavy lifting with poor form due to stress on the front of the spinal column causing the disc to bulge out back.[6] Can also result from osteoarthritis or age-related degeneration.[6][8] Trauma such as a car accident.[6] How is a bulging disc different from herniated disc? and which is worse? Now that we know what a bulging disc is, let's discuss disc herniation. In most simple terms, a herniated disc is when the fluid material from the disc (aka nucleus pulposus) ruptures through the outer layer of the disc (aka anulus fibrosus) and now spills out the back, which can directly compress on spinal nerves and spinal structures. If you use the water balloon example from above, but now imagine the balloon has burst under pressure ? That's a herniated disc.[1][3] As you can see a herniated disc might be worse. But still many patients with Herniated discs/Bulging discs have NO symptoms, so it's important to get proper diagnoses for your specific situation.[1] Usually bulging disc can be resolved over time if managed well, whereas the herniated disc will just scar down since the annulus (outer layer of disc) has ruptured. A nice visual spine model is provided below differentiating between normal, bulging, and herniated discs: [1][7] What are the Symptoms of a Bulging Disc in the Lumbar Spine? At times NO symptoms at all.[2][7] General Low back pain.[4] Pain can travel down the leg if it pinches on a nerve.[4] Decreased lumbar lordosis (lower back curvature becomes flattened).[6] Muscle spasm[4] What are the most effective treatment options? With most bulging discs in the lower back, you want to try an extension based exercise program (Mckenzie method is a popular one).[5] This can reverse the direction of the bulge and push the fluid back into neutral alignment. Also, working to strengthen your core is important. Note: Always monitor your pain severity and location, if these exercises make you feel worse, stop doing them and try a different exercise or consult with your doctor. 5 Good Bulging Disc Exercises And Stretches * Again do them only if you know you have pain because of a disc bulge. Exercise #1: Lying Figure-4 Stretch (For Piriformis) In the early stages of a disc bulge, your body's natural response is to tighten up and protect the spine and buttocks area. Because of this, one of the the simplest things you can do yourself to relieve radiating back pain caused my a disc bulge is stretching piriformis muscle. How to perform it: Begin lying on your back with your knees bent and feet positioned flat on the floor Place your right ankle over your left knee Use your hands or a band to pull the left thigh towards your chest, and hold for 20 to 30 seconds Repeat on the other leg Aim for 3 repetitions on each side Exercise #2: Half Cobra Pose The half cobra pose creates spinal extension helping push the nucleus (jelly) back towards the center and reduce bulging disc. How to do it: Begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor. Hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down). Gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch. ** Initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully. Exercise #3: Full Cobra pose The full cobra pose creates even more spinal extension than half cobra helping push the nucleus (jelly) back towards the center and reduce bulging disc. How to do it: Begin lying on the ground with your hands flat on the floor at the level of your shoulders Slowly push your hands to raise your shoulder off of the ground until you feel a slight stretch Increase your range of motion by exhaling as you push further into lumbar extension Aim for 5 repetitions Exercise #4: Abdominal Drawing Maneuver A solid core foundation helps provide stability which in turn prevents re-injury and further injury from occurring. This will help reset the spine into neutral position. How to do it: lie on your back bend your knees contract your stomach muscle (Abdominals) Hold for 5 seconds Release Perform 3 x 20 sets daily Exercise #5: Plank ? To Strengthen Core/Abs A strong core will protect the spine and improve one's posture. Therefore this exercise is great at targeting those deep core muscles. Begin lying on your stomach with your forearms against the mat. Engage your core, tuck your tailbone in (Posterior pelvic tilt) and lift your body so that you are resting on your forearms and toes. Start with 10 seconds holds, and work up to 30 Seconds, 2-3 Sets. Aim for 2 to 5 repetitions of this exercise. When you're ready, increase the intensity by increasing the time you hold the plank in 10 second increments. ** Ensure to keep your back straight throughout the entire exercise. Other forms of exercise that may help, that were not mentioned above include core strength, walking, pilates, and yoga. Seeing a primary musculoskeletal care provider is the best approach if your symptoms are not resolving. This includes DO/MD/DC/DPT. Related Articles: Herniated disc exercises Back pain from sitting ? Causes & Treatment How to fix pain between shoulder blades What are myofascial trigger points and how to release them Self Massage Techniques Spinal Decompression at home Sources: [1] Humphreys SC, Eck JC. Clinical evaluation and treatment options for herniated lumbar disc. Am Fam Physician. 1999 Feb 1;59(3):575-82, 587-8. [2] Brinjikji W, Luetmer PH, Comstock B, et al. Systematic literature review of imaging features of spinal degeneration in asymptomatic populations. AJNR Am J Neuroradiol. 2015;36(4):811- 816. doi:10.3174/ajnr.A4173 [3] Low Back Pain Fact Sheet | National Institute of Neurological Disorders and Stroke. Ninds.. . Published 2020. Accessed May 7, 2020. Low Back Pain Fact Sheet | National Institute of Neurological Disorders and Stroke. [4] McCarberg B, Ruoff G, Tenzer-Iglesias P, Weil A. Diagnosis and treatment of low-back pain because of paraspinous muscle spasm: A physician roundtable. Pain Medicine. 2011;12(suppl 4):S119-S127. doi:10.1111/j.1526-4637.2011.01253.x [5] Will JS, Bury DC, Miller JA. Mechanical low back pain. Am Fam Physician. 2018 Oct 1;98(7):421-428. [6] Awad, JN, Moskovich, R. Lumbar disc herniations: Surgical versus nonsurgical treatment, clinical orthopaedics and related research. Clinical Orthopaedics and Related Research. 2006;443:183-197. doi: 10.1097/01.blo.0000198724.54891.3a [7] Milette PC. The proper terminology for reporting lumbar intervertebral disk disorders. AJNR. 1997;18:1859-1866. [8] Battie M, Videman T. Lumbar disc degeneration. The Journal of Bone and Joint Surgery. 2006;88:3-9. doi:10.2106/00004623-200604002-00002 [9] Mazloum V, Sahebozamani M, Barati A, Nakhaee N, Rabiei P. The effects of selective Pilates versus extension-based exercises on rehabilitation of low back pain. J Bodyw Mov Ther. 2018;22(4):999-1003. doi:10.1016/j.jbmt.2017.09.012 Dr. Smith earned his Doctorate In Physical Therapy from the University of Miami's Miller School of Medicine and currently practices as a home care therapist in the Tampa Bay area. He uses his eclectic background of working with everyone from those in the ICU to elite athletes to customize care for each one of his patients and progress them toward their personal goals. Prior to being a Physical Therapist, he earned a masters degree in public health and managed big pharma clinical trials worldwide. He enjoys CrossFit, Animals, and helping people live a pain free and active lifestyle

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