If neck pain is something that has been bothering you for a long time now, it is time to consult a board-certified neurologist at Apex Spine and Neurosurgery. With them, you can expect to receive advanced treatment options for cervical disc disease Roswell. Furthermore, they even have offices in Alpharetta, Bethlehem, Columbus, and Suwanee, Georgia.
Initially, any Roswell doctor will suggest non-invasive treatment options for a herniated disc. This may include taking some medicines and getting some physical therapies. Some of the basic yet effective neck exercises and stretches recommended by healthcare practitioners are:
Neck extension
Lie on your back on a bed or a table. Ensure your neck is in line with the edge. Gently move backward and let your neck hang. If this worsens your pain in any way, discontinue. However, if the position is comforting, hold it for 1 minute and then rest for 1 minute before repeating it. Do this 5 to 15 times a day.
Neck extension with head lift
Lie on your stomach on a bed or a table. Ensure your neck is in line with the edge. Now move forward and let your neck hang. Slowly raise your head and extend your neck against gravity. Hold this position for about 5 to 10 seconds and repeat it 15 to 20 times.
Neck retraction
Lie on your back on a flat surface with your hands by your side. tuck your chin in towards your chest and make a double chin. Hold this position for 5 to 10 seconds and repeat 15 to 20 times.
Shoulder retraction
Stand against a wall and bend your elbows to 90 degrees. Slowly push the back of your arms towards the wall and squeeze your shoulder blades in the process.
Neck stretches
Lateral bend
Tilt your head on each side like you are touching your shoulder with your ear. Hold position on each side for 30 seconds and repeat 3 to 5 times a day.
Scalene stretch
Sit up tall on a chair and grasp your chair with your left hand. Let your shoulder blade move down and slowly start bending your neck like you are touching your right shoulder with your right ear. However, bend your neck slightly backward. Hold this position for 30 seconds and repeat 3 to 5 times a day.
Neck rotation
Sit up straight and turn your head to the side. Hold this position for 30 seconds and repeat the same on the other side. Avoid over-rotating or twisting your neck.
Your Roswell doctor will surely provide you with the treatment and medication you need. However, stretching and exercising regularly will help in eliminating the pain and disability. So, ensure you maintain a routine and go for follow-up checkup regularly.
