3 Movements to Overcome Neck Pain Due to Injuries of Spinal Hernias

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

What disc hernia is it?

If your neck or shoulder hurts when bending, lifting things, or just turning your head to the right or left, chances are you have a disc hernia.

Discus hernias are also called spinal hernia injuries. This type of injury occurs when the disc or spinal discs leak and poke out in the neck or pressurize the shoulder nerve.

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

Stretching to deal with neck pain due to disc hernia

To deal with neck pain due to spinal hernia injury, most doctors will prescribe painkillers, rest, or therapy. Besides that, actually you can even reduce 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, do it carefully and stop immediately if your neck feels even more painful.

The following are stretching movements that can help deal with neck pain due to spinal hernia injuries.

1. Tilting the head

This movement can help relieve pain and tension in the neck, shoulders, and upper back. Here's how:
  •     Sit comfortably.
  •     Tilt your head to your right shoulder, hold for 30 seconds. Break.
  •     Do the same to the left,
  •     Repeat 3-5 times every day to deal with neck pain slowly.

2. Bend your head to the side


How:
  •     Stand or sit in a chair and keep your shoulders relaxed.
  •     Hold the back of the head with one hand, then push slowly toward the armpit as shown.
  •     Hold for 30 seconds, then rest.
  •     Repeat 3-5 times every day so that the pain decreases.

3. Look right and left

How:
  •     Sit in a chair and keep your shoulders relaxed.
  •     Look to the right slowly. Do as far as you can.
  •     Hold for 30 seconds. Remember, don't force yourself if it's already painful.
  •     Look left slowly as far as you can.
  •     Do it 3-5 times every day to deal with neck pain.

Mild exercise to relieve neck pain

In addition to stretching, you can also deal with neck pain due to disc hernias with exercise. However, of course not all sports you can do.

Avoid activities that aggravate the work of the neck muscles, such as weight training, running, or moving heavy items. Instead of relieving pain, exercise carried out carelessly can actually aggravate the pain.

Lighter exercise can actually increase blood flow to the spine. Even if done correctly, exercise can also speed up the recovery process in your neck.

Well, here are sports movements that you can try at home to deal with neck pain due to disc hernias.
1. Lifting your head

How:
  • Stick your stomach over the gym ball, table or edge of the bed. Position your hands on the side and head hanging.
  • Lift your head slowly and hold for 5-10 seconds. Remember, stop immediately if your neck starts to hurt.
  • Do it 15-20 times according to your abilities.

2. Bend your head while lying down

How:
  •     Sleep on your back on a mattress or mattress with your hands on the side.
  •     Move your head towards your chest like you are nodding, then hold for 5-10 seconds.
  •     Do it 15-20 times until your neck feels more comfortable.

3. Lift your arms up

How:
  •     Stand upright and position both hands to the side.
  •     Lift your hands together to form a 90 degree angle.
  •     Push it up and down slowly.
  •     Do it 10 times to help relieve pain in the neck and back.

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