I realize it's not a reasonable expectation for everyone, but thanks to your video I went from experiencing mostly pain to just feeling pretty normal. I went for a walk and my arms were swinging all by themselves! The nerve flossing move seems to be what did it. Took me from like a 6 to a 1, in 1 minute or so. Thank you so much.
The 3rd exercise gave me so much relief. I've had chronic neck pain since last year and just finished my physical therapy. I was looking for more exercises to switch it up and I'm so happy I found your video.
I am glad the video helped you! Also, I have a new rehabilitation book with comprehensive rehab programs for the 50 most common injuries and pain issues, including disc bulges in the neck. Each program guides you through three phases of rehab and has pictures of me doing the exercises. Here is an Amazon link for my book, if you want to check it out. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/bBzKPPh
Just a warning, the exercise that involves rolling on the foam cylinder is exactly how I slipped a disc in my neck while trying to crack my back, strongly recommend avoiding that one as it has caused me a great deal of pain and is the reason I’m still watching these videos and looking for new ways to cope months later
Sorry to hear this happened to you. What you experienced is very rare and something I haven’t seen in 17 years of treating patients. Furthermore, thoracic mobilizations like this one are often cited in cervical pain research studies as they often help reduce pain.
I can imagine the disc was already ready to slip and that normally healthy exercise, made it slip. My last disc herniation really kicked in under a relaxing shower...
37 at the time, 190lbs at 6’ 1’’ was shown the proper technique for cracking my back by my chiropractor who’s very good at what she does. All I’m saying is if your neck hurts be very careful side loading it, not saying it will or will not work, I’m an industrial mechanic not a doctor, I just don’t want anyone to needlessly go through what I did which lasted around 7-8 months and was very painful, what worked for me in the end was dry needling done by a professional physiotherapist combined with stretching and strengthening exercises mostly chin tucks, not saying that will work for anyone else just that it worked for me. Best advice I can offer is go see a chiropractor and physiotherapist in person rather than watching endless videos with generic advice. I sincerely hope everyone in this thread finds a solution that works for them and if that includes rolling your neck then stick with it, wish you all the best, remember these things take time so try not to get too discouraged or frustrated
So grateful for this video. I will start these exercises asap. I have a herniated disk in my neck which is somewhat started to push in my spinal cord. I dont want surgery which will be my last option. I have no neck pain, just shoulder pain. Thank you for making this video and you're a great instructor which made it easy to understand. I hope this will help push back my vertabre so at least its not pinching on the cord. I have that roller also in my closet which I never use. Now I'll put it to good use. 😊
I have the same issues as you. No neck pain and doesn’t radiate into arms, but I do have shoulder pain on my right side. Hope you’ve been getting better and better! We can beat this!
Thanks for this video. I was told surgery for my ruptured disc was the only opinion because it's pressing on my spine. Thanks for this research information. Keep doing God's work 🙏.
I'm glad the video was helpful! Many disc herniations heal with time, so I wouldn't rush into surgery unless you start to notice severe, unrelenting pain and weakness in your arm. If the pain is tolerable and the muscles in your arm aren't becoming weak, then I would try to give it more time and practice the rehab exercises.
Wow. I seriously appreciate the very beginning of this video. Thank you so much for bringing that up because my anxiety about possibly being stuck with this pain, even though it has gotten better since December, and the fear that it might come back full force painful again stops me in my tracks and has set me in a spiral of panic multiple times in the last three months. I’ve been dealing with the upper neck pain ended up going into extremely tense upper traps and then pain around my rib cage not sure if that’s just due from muscle tension and or nerve pinching but I’ve been doing this since late November and only just found out this week it was a bulged disc because my doctor wouldn’t put in for an MRI. Anyway I’m trying to get past all of that and get on with healing is there anything I should not do while having a bulged C6 and C7 disc? I have not seen the spine doc yet and I won’t for at least another week so I just don’t wanna do anything to further irritate my neck can you give me any advice?
@@Emmanuelx13Hello, how long was your recovery process? Did you experience flare-ups along the way and if so how did you manage that? Did you see a surgeon?
Thank you so much for making this video. I have 2 herniated disc in my neck and I've been in pain for weeks (seeing a chiropractor, with minimal success) I just simply did these exercises while watching for my 1st time without the roller(which I will buy) and these exercises reduced my neck and shoulder pain from an 8 to a 6. I will continue to do them. I modified the snow angel by standing straight against my wall and the double chin, well it hurt too much without the roller so I did it against the wall too. But then ended up doing a turkey thing with my neck lol which actually felt good bc I felt the muscles pulling in my shoulders and upper part of spine. Waking them up, I suppose. I have had two major lower back surgeries, which I now have a plate at L4 and L5 & they want to replace it with a rod again, but this time a 9" rod instead of the 5" from the 1st surgery. Doctors said I'd have to live on pain meds & never be able to work again bc I ended up with arachniditis. But after 2yrs of meditation and a strong will, I've been medication free for a couple years and I work over 80hrs a week, on my feet! So not all surgeons know, hence why they're called "practicing physicians" 😂 The neck is a new pain for me, so I will fix this without another surgery. Thank you again for making this video.
I'm glad the video was helpful! My other video below might be useful as well. ua-cam.com/video/Pkn7SLp9DSc/v-deo.htmlsi=G_JxDF5C51PMgXnt Also, my book has much more comprehensive neck rehab programs that guide you through three phases of rehab. Here is an Amazon link for my book, if you want to check it out. a.co/d/hc9ai1E
I have herniated discs and have had pain in my shoulder and down my arm for months. Yesterday I received a cervical epidural. It already seems to have made a difference and ALL my fingers are crossed. My question to you is, are these exercises good after the epidural and should I wait any amount of time to do them? Grateful for your video and insight!
Excellent exercises! I can immediately feel slight relief, and I will continue in the coming weeks and months. One question; I've heard that using the roller in the lumbar area is not recommended. Is this true?
Glad to hear you are already starting to feel some relief! Yes, we typically don’t recommend using the roller in the lumbar spine as it can place a fair bit of stress on the low back.
Thank you so much for this video, I'm going to try all these. And thank you as well for that reassuring intro! It's my first time getting an injury like this, and even though my pain is mostly gone I'm still anxious about recovery. I love it when there's science to help combat my anxiety. :D
Wow, the exercise at 6:30 almost feels like a magic trick for me. I don't think I have a disc issue, at least not severe, but I do get a tense area at the base of the neck and shoulder. This gave an incredible amount of relief for such a low effort exercise.
The last exercise is super painful😢 but i will keep trying, i have hopes up that might help, i have pain tingles and numbness around my arm and sometimes goes down to my leg and only on my left side, haven’t been able to relieve this pain, hopefully this video will be much of a help. Thank you
If that exercise creates more than mild pain, I would take it out of your program for right now and focus on the movements that help reduce nerve pain and tingling. I 'arm nerve pain' video might also be helpful.
@@RehabScience alright, i will try that. So i have a question?? If any exercise might give me pain during practicing that means I should leave it ? Thank you so much
I have lower back mild disc buldge that gives me so much pain and limit my activities. So I had my 2nd MRI for recheck, this time whole spine. Surprisingly I have a lot of disc buldge on my cervical/upper spine! I was so stressful after my ff check up with my doctor. But in the start of the video gave me somehow a relief by you reassuring us that it'll be okay. Thank you! I'm not sure though if the exercise is applicable to me.
I’m glad the video was reassuring to you! It’s really important to know that many studies have shown that almost 40% of asymptomatic (no pain) people have disc bulges in their spine that cause no pain or problems. We really need to remember to focus on our symptoms and how this affects function and try not to let MRIs and x-rays get us down.
Is it safe to use a roller over a bildging disc? I have had a neck fusion and have DDD with a buldge at T2, T3. Of the pain didn't hurt at that pevel...life would be GOOD. I have a tough time loosening muscles in the front and sides of the neck as well. How can I do this?
I just was diagnosed with a disc bulge in the c5-c6 neck with moderate spinal and bilateral stenosis. Will these exercises help relieve the tingling I am getting?
Thank you so much! Your work gives me hope and it’s given me some foundational understanding. I know every case is different but essentially ways to bring the bulge back into alignment could be through exercises like this, proper stretching and strength training? Mine isn’t very bad but it’s noticeable and starting to go down my arm but I feel like I could still self heal it through very slow but gradual strength training for my shoulder.
Glad the video was helpful! Yes, with mobility and strengthen exercises, as well as neck traction, in some cases, many disc bulges and herniations will heal on their own.
Are you a PT or chiropractor? Just saw you're a PT. Good. Please... when doing these "exercises", if the tingling/ numbness is experienced, should they be stopped? I'm confused. I can work through everything with the tingling. Doesn't hurt but I'm like several weeks into this and thought it'd be better by now. I haven't seen a doc but 98% certain it's cervical radiculopathy after sleeping wrong early November. Should we stop activities that cause the numbness? It's literally getting on my nerves. I have an active lifestyle and love running, jumping and playing with my kids and I'm ready for this thing to heal already. Just need to know if it's ok to keep doing the exercises if they cause the tingling/ pins and needles sensation to start up??
This video gives me hope I got injured 9 months ago my c4 and c5 herniated bulging disc when the nerves pinching the pain goes down on my arm and my legs and foot. I can't sleep due to the pain.
Thanks very much for this video. IT TOOK 5 MONTHS TO BE DIAGNOSED WITH CERVICAL HERNIA 😡😭 here in SWEDEN ‼️I haven't seen my MRI even though I asked to see it, but I live here🇸🇪😭 and they are very bureaucratic, anyway, they just sent me a letter to tell me that they are going to refer to an orthopedist because they found this cervical hernia that is compressing the nerve roots and that is the reason for this horrible pain in the head, neck, upper back and arm. They did not inform me which vertebrae it is between, nor what degree, if it is damaging the spinal cord, nothing! The fact is that for 5 months I have felt a lump, like a cartilage ridge in the direction of C5, C6 and C7 and when I bend my head back it becomes very evident even through the skin and if I press it it gets in but it jumps again when I stop pressing. I know it's obviously not the hernia but what could it be? I didn't have it before this happened to me and no one else has this "spike". I don't know how long it will take for me to see the orthopedist, but I'm curious.
I wouldn't recommend the chin tuck with head lift. I was doing a similar exercise and my C3/4 disc got much worse because of the muscle tension. Regular chin tucks are great. The key for most neck disc problems is to avoid neck flexion/ forward bending especially while healing.
As I said in the video, that one should be implemented when appropriate, which means it can be done with mild or less pain. I’ve used that exercise for over 17 years with patients with this issue. If implemented at the appropriate stage of healing, it works quite well.
@@RehabScience Thanks, that's helpful. If I understand you correctly, the disc should start healing within several weeks and one can then progress with the exercises. What do you recommend for those first few weeks after a disc herniation in the neck, especially to prevent aggravating and reinjuring it with daily activities?
I have a herniated disc at my C6/C7 and surgeons won’t touch it despite me losing capabilities in my arms. I was diagnosed with Foraminal stenosis on my left side, while symptoms are worse on my left, both arms are bad. I have weakness in my arms, they tire very quickly. I fight tears when I think about things I loved to do but can no longer do them. Any suggestions?
Is it safe to lift weights in gym with cervical stenosis at c4-c5. Cause I do feel weakness sometimes on my entire left side, it lasts for 3-4 secs. If weightlifting is safe then which exercises are restricted. And is there any probability in future to recover from such injury ?
I would skip the ones that involve lying down flat until your pain dissipates. Some of those movements can also be done with your back against the wall as a easier starting point.
I have disc bulge and mri shows on c4-c5 and c5-c6 doctor said medication can heal along with cervical collor so I'm going through that process last weak doctor recommend isometric exercises but the healing process im still unsure can u help which things will make disc bulge get normal
Hello Rehab Science, I broke my neck 2 years ago and had to do surgery. I broke my C5 and they had to replace it with a titanium plate. Now i go to the gym and since two weeks ago i felt a lot of pain after doing pull-ups and i could hardly move my neck sideways without any pain. Probably a strained muscle... Do you have any tips for me?
all this time 8 months...i wondered why i was in so much pain. ...syrinx a.k.a cyst ffound in my spinal cord at c7 .. disc bulge at c6. . causing numbness and tingling in hands . burning shoulders....so many deep tissure later... still lil relief. but working everyday probably aggravates but all we can is maintain health and mobility enough to get to tomorrow😢
IPad 14 shots put in my neck in the last 3 weeks the first shots cortisone the second shots were not but that helped a lot but I can already tell and this is going on the 4th week it's already starting to bother me again
I have a slipped disc and two herniated discs but the herniations are the size of a pencil lead so they're not big but I've had neck surgery on the right side for two herniated discs that were horribly herniated turn my neck real hard because the car was coming up on me real fast on the left hand side and I turn my neck super fast and from that day and it went downhill quick
I cannot do the first exercise I have rods in my back I've had hip replacement surgery on the right side and knee replacement surgery on the left side that exercises impossible
sir i am 19M and i am having neck pain for about 10 monthes because of my poor posture . so i had mri and it showed c4-c5-c6 disc bulge, after that i had pysiotherapy 3 times, but they werent beneficial in the long run and i also started having sciatica kind of thing. But now i did some exercises and analysed by myself and it was beneficial for me but still it pain has not fully gone. so as a student who has to bend neck downwards to study please give some advices related to everything(even sleeping is included) ( I HAVE PAIN IN BACK OF THE NECK AND SIDE OF THE NECK) and my doctor said that it is very small issue, so i am having anxiety how much time it will take to pain go
I have a C4 C5 disc herniation. Had it for over a year now, my left shoulder and left side of my back are still weaker than my right. This is causing muscle imbalances in my physique cause it’s harder to feel muscles contraction on the left side. Any advice?
Same C5 herniated but weakness in right arm side, shoulder and bicep. I was just recommended disc replacement surgery…. Hoping to avoid surgery, but the recommendation is because you can have muscle atrophy that you need to have surgery within 6-12 weeks of symptoms for best recovery. But I do wonder if they’re just trying to sell me a surgery…
Hi, Thanks for this amazing video! I have a question, with a cervical herniated disc, can I do bodybuilding in the gym? Or are there some exercises that I can and cannot do? This is very important for me to know! It means a lot! Thanks
No problem! Everyone varies on these types of questions, so the best advice I can give is to test each of those other exercises individually and skip any that exacerbate your neck symptoms. No exercise is off limits unless it makes your symptoms worse.
Did you pick up bodybuilding again? I found out today I have the same issue and started panicking thinking I might not be able to workout as much as I used in the past.
@@marcobiava8363 yes, Marco i picked bodybuilding for over 3 months, and im doing very good. But i take precautions by avoiding exercices and machines that might make me bend my posture tobthe front. Other than that start slow and go for safe exercices, there are always better alternatives
People vary quite a bit. If an exercise in this video creates more than mild discomfort, I would remove it from your program and retest in a couple of weeks.
These are great ! I have two cervical bulging discs .I love doing yoga and I avoid doing any headstands/ shoulder stands and wheel pose ( backbends) . Are push-ups safe to do because we do a lot of these called chatarungas in yoga and I’m super sore the next day . Also , is it safe to do light free weight exercises for shoulders or should I avoid weights all together ?
Glad the video was helpful! Usually, push-ups and shoulder exercises are fine to do, but each person varies, so you’ll have to test them out and see how your body responds.
Hello, I’ve been diagnosed with mild posterior disc bulges C4-C6 levels and disc desiccation with slight indentation on adequate neural canals, it’s been one month and my rehab dr prescibed me with collagens (genacol), and Baclofen for neck spasms, My spasms been on and off there’s a week were it was getting better while working but now it worsens, should I proceed with traction or exercises? 😢
Yes, I would try any of these exercises as long as they don’t make your symptoms worse and would start with some traction. Also, I have a arm nerve pain video and I would recommend that you try those exercises too.
My left deltoid & left arm feel much weaker & numb because of neck injury,its not fixing on its own,I love to lift weights in gym,but every exercise feel weaker in left side,feel weak muscle contractions. How can I fix this ?
@@RehabScience yes, orthopedic told me that the root cause of my nerve weakness in left delts n arm is my neck,& its a case of spondylosis,then he gave precautionary advices,& prescribed some medication,& physio showed me some isometric neck exercises,but after all this nerve is still pinched and shoulder,elbow,arm is much weaker than the right side.I guess its a life long situation.
@@hustler3577 Gotcha. You might also try implementing the exercises in my 'arm nerve pain' video. Besides those movements, I would focus on adding weight training exercises that strengthen the muscle groups that have been weakened by the nerve issue. I would imagine you are probably already doing this.
Yes, many people are able to live and function normally with a C5-C6 disc bulge. Each case is unique. Some people who have these disc bulges have no pain and others have severe pain. If you have pain, we recommend performing rehab exercises and giving the tissue time to heal. Many disc bulges will re-absorb if you give them enough healing time.
Sorry to hear that. Some of these exercises can be too stressful when implemented earlier in the healing process. You might start with the nerve mobilization exercises in my ‘arm nerve pain’ video first and implement the exercises in this video one at a time to see how your system responds.
In 2020 during pandemic I was working under the hood of my car because I replace the engine.i was holding the hood with a broom stick vibrate and the hood got me on top of my head weeks later I began to get dizziness never have any pain only weird feeling.on left side my head and face today still weird feeling and episode of mild anxiety seeing my neurologist and few days and see what happens
@@kaspastarr What I find out was that after I took a antianxiety pill symptoms on my face disappeared But also that the first bone below the skull causes weird symptoms
@@aureliomartinez2633 thanks so much for replying. I’m glad you are ok. I really hope My symptoms improve. Do you get headaches or trigeminal pain anymore?64
I love fitness and after 8 years of training, probably around 7 years of shoulder instability/weakness and later even neck, biceps, forearms, back and leg weakness I realised that I probably have a bulging disc in my neck and my back. I've done 22 pull ups before, never stopled lifting in between and now I can do 5, then my shoulder stards to burn and scapula becomed unstable. Do you think this is a sign if herniated disc?
These are potential signs of weakness related to nerves compromise and a potential disc herniation in the neck. If you can, I would see a physical therapist who is board-certified in orthopedic rehab for an evaluation. Look for a physical therapist with the letters DPT, OCS after their name.
Being a person who has herniated disc's in both the neck and lower back I can tell you there is absolutely no way I would be able to do any of these exercises. Watching this video I can just feel the pain in my neck going down my arms. I have seen way better exercises for neck pain then this.
In no way should exercises on social media be considered a replacement for individualized care with a physical therapist. My posts are only an example of exercises that might be prescribed depending on one’s symptoms and stage of healing, but thanks for the disrespectful comment.
@@RehabScience sorry you have to deal with such people having herniated discs at both places might be frustrating but you are helping those who have it in the neck, you are absolutely right. Thank you for your work :) Ignore the hatred.
I realize it's not a reasonable expectation for everyone, but thanks to your video I went from experiencing mostly pain to just feeling pretty normal. I went for a walk and my arms were swinging all by themselves!
The nerve flossing move seems to be what did it. Took me from like a 6 to a 1, in 1 minute or so. Thank you so much.
Thank you so much for the encouragement at the beginning of this. It can cause a lot of anxiety and sometimes feels hopeless.
2:37 Thorasic mobilisation on foam roller
3:50 foam roller angels
7:35 lying gravity assisted chin tucks
The 3rd exercise gave me so much relief. I've had chronic neck pain since last year and just finished my physical therapy. I was looking for more exercises to switch it up and I'm so happy I found your video.
I am glad the video helped you! Also, I have a new rehabilitation book with comprehensive rehab programs for the 50 most common injuries and pain issues, including disc bulges in the neck. Each program guides you through three phases of rehab and has pictures of me doing the exercises. Here is an Amazon link for my book, if you want to check it out.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/bBzKPPh
Just a warning, the exercise that involves rolling on the foam cylinder is exactly how I slipped a disc in my neck while trying to crack my back, strongly recommend avoiding that one as it has caused me a great deal of pain and is the reason I’m still watching these videos and looking for new ways to cope months later
Sorry to hear this happened to you. What you experienced is very rare and something I haven’t seen in 17 years of treating patients. Furthermore, thoracic mobilizations like this one are often cited in cervical pain research studies as they often help reduce pain.
I can imagine the disc was already ready to slip and that normally healthy exercise, made it slip. My last disc herniation really kicked in under a relaxing shower...
😂nicccccce!
Could obesity age or improper technique all have been factors? Maybe not necessarily this exercise.
37 at the time, 190lbs at 6’ 1’’ was shown the proper technique for cracking my back by my chiropractor who’s very good at what she does. All I’m saying is if your neck hurts be very careful side loading it, not saying it will or will not work, I’m an industrial mechanic not a doctor, I just don’t want anyone to needlessly go through what I did which lasted around 7-8 months and was very painful, what worked for me in the end was dry needling done by a professional physiotherapist combined with stretching and strengthening exercises mostly chin tucks, not saying that will work for anyone else just that it worked for me. Best advice I can offer is go see a chiropractor and physiotherapist in person rather than watching endless videos with generic advice. I sincerely hope everyone in this thread finds a solution that works for them and if that includes rolling your neck then stick with it, wish you all the best, remember these things take time so try not to get too discouraged or frustrated
So grateful for this video. I will start these exercises asap. I have a herniated disk in my neck which is somewhat started to push in my spinal cord. I dont want surgery which will be my last option. I have no neck pain, just shoulder pain. Thank you for making this video and you're a great instructor which made it easy to understand. I hope this will help push back my vertabre so at least its not pinching on the cord. I have that roller also in my closet which I never use. Now I'll put it to good use. 😊
I have the same issues as you. No neck pain and doesn’t radiate into arms, but I do have shoulder pain on my right side. Hope you’ve been getting better and better! We can beat this!
Well. What’s your feedback? Did it help?
Thanks for this video. I was told surgery for my ruptured disc was the only opinion because it's pressing on my spine. Thanks for this research information. Keep doing God's work 🙏.
I'm glad the video was helpful! Many disc herniations heal with time, so I wouldn't rush into surgery unless you start to notice severe, unrelenting pain and weakness in your arm. If the pain is tolerable and the muscles in your arm aren't becoming weak, then I would try to give it more time and practice the rehab exercises.
How long did it hurt until you got surgery?
Wow. I seriously appreciate the very beginning of this video. Thank you so much for bringing that up because my anxiety about possibly being stuck with this pain, even though it has gotten better since December, and the fear that it might come back full force painful again stops me in my tracks and has set me in a spiral of panic multiple times in the last three months. I’ve been dealing with the upper neck pain ended up going into extremely tense upper traps and then pain around my rib cage not sure if that’s just due from muscle tension and or nerve pinching but I’ve been doing this since late November and only just found out this week it was a bulged disc because my doctor wouldn’t put in for an MRI. Anyway I’m trying to get past all of that and get on with healing is there anything I should not do while having a bulged C6 and C7 disc? I have not seen the spine doc yet and I won’t for at least another week so I just don’t wanna do anything to further irritate my neck can you give me any advice?
So glad the message and information in the video was helpful to you! Best wishes with your recovery!
I was in the same situation as you
Same boat and looking for stuff to prevent further damage to the discs
Hi, how are you now? how long did the recovery process take to not experience flare-ups again?
@@Emmanuelx13Hello, how long was your recovery process? Did you experience flare-ups along the way and if so how did you manage that? Did you see a surgeon?
The one at 6 minute mark helped me tremendously with a migraine from trapped nerves in C6-C7
So glad to hear that one helped you!
Thank you so much for making this video. I have 2 herniated disc in my neck and I've been in pain for weeks (seeing a chiropractor, with minimal success)
I just simply did these exercises while watching for my 1st time without the roller(which I will buy) and these exercises reduced my neck and shoulder pain from an 8 to a 6. I will continue to do them. I modified the snow angel by standing straight against my wall and the double chin, well it hurt too much without the roller so I did it against the wall too. But then ended up doing a turkey thing with my neck lol which actually felt good bc I felt the muscles pulling in my shoulders and upper part of spine. Waking them up, I suppose.
I have had two major lower back surgeries, which I now have a plate at L4 and L5 & they want to replace it with a rod again, but this time a 9" rod instead of the 5" from the 1st surgery. Doctors said I'd have to live on pain meds & never be able to work again bc I ended up with arachniditis. But after 2yrs of meditation and a strong will, I've been medication free for a couple years and I work over 80hrs a week, on my feet! So not all surgeons know, hence why they're called "practicing physicians" 😂 The neck is a new pain for me, so I will fix this without another surgery. Thank you again for making this video.
I’m glad to hear the video was helpful and that you are giving rehab and conservative care a solid try before jumping into another surgery!
Thank you so much. I really need your message at the beginning.
So glad to hear that bit of information helped you!
Just knowing that I might heal makes me feel more relax. I was so worried and frustrated
So glad the information helped lessen some of your worry. These injuries definitely can heal with time.
@@RehabScience can I still workout ? Do you have some routine videos that we still can do ? I will hate to loose muscle while waiting for the recovery
@@anisoacitripahow do you feel now?
Thank you for making this video! I appreciate it more than u know! U have eased my worries so much! Everything will be ok
No problem! I’m so glad to hear that the video was helpful!
super man. immediate relief. i will keep going. if you have any more on C5/C6 or a link to a previous video please let me know!
I'm glad the video was helpful! My other video below might be useful as well.
ua-cam.com/video/Pkn7SLp9DSc/v-deo.htmlsi=G_JxDF5C51PMgXnt
Also, my book has much more comprehensive neck rehab programs that guide you through three phases of rehab. Here is an Amazon link for my book, if you want to check it out.
a.co/d/hc9ai1E
This is really helpful especially the flossing, because I’ve seen neck flossing, had it demonstrated to me by a pt for my cervical disc…
Glad it was helpful!
I have herniated discs and have had pain in my shoulder and down my arm for months. Yesterday I received a cervical epidural. It already seems to have made a difference and ALL my fingers are crossed. My question to you is, are these exercises good after the epidural and should I wait any amount of time to do them?
Grateful for your video and insight!
Excellent exercises! I can immediately feel slight relief, and I will continue in the coming weeks and months. One question; I've heard that using the roller in the lumbar area is not recommended. Is this true?
Glad to hear you are already starting to feel some relief! Yes, we typically don’t recommend using the roller in the lumbar spine as it can place a fair bit of stress on the low back.
Thank you so much for this video, I'm going to try all these. And thank you as well for that reassuring intro! It's my first time getting an injury like this, and even though my pain is mostly gone I'm still anxious about recovery. I love it when there's science to help combat my anxiety. :D
I’m so glad the video was helpful! Best wishes with your recovery!
Wow, the exercise at 6:30 almost feels like a magic trick for me. I don't think I have a disc issue, at least not severe, but I do get a tense area at the base of the neck and shoulder. This gave an incredible amount of relief for such a low effort exercise.
The last exercise is super painful😢 but i will keep trying, i have hopes up that might help, i have pain tingles and numbness around my arm and sometimes goes down to my leg and only on my left side, haven’t been able to relieve this pain, hopefully this video will be much of a help. Thank you
If that exercise creates more than mild pain, I would take it out of your program for right now and focus on the movements that help reduce nerve pain and tingling. I 'arm nerve pain' video might also be helpful.
@@RehabScience alright, i will try that. So i have a question?? If any exercise might give me pain during practicing that means I should leave it ?
Thank you so much
@@tahangineiss7177 Yes, if you experience more than mild pain, I would skip that exercise.
@@RehabScience thank you so much
Hey! I have the same symptoms. How are you now?
I have lower back mild disc buldge that gives me so much pain and limit my activities. So I had my 2nd MRI for recheck, this time whole spine. Surprisingly I have a lot of disc buldge on my cervical/upper spine! I was so stressful after my ff check up with my doctor. But in the start of the video gave me somehow a relief by you reassuring us that it'll be okay. Thank you! I'm not sure though if the exercise is applicable to me.
I’m glad the video was reassuring to you! It’s really important to know that many studies have shown that almost 40% of asymptomatic (no pain) people have disc bulges in their spine that cause no pain or problems. We really need to remember to focus on our symptoms and how this affects function and try not to let MRIs and x-rays get us down.
what levels are your disc bulges? are u getting better?
This was a fantastic video, thank you! I really like your way of explaining things, keep up the great work. 🙏
Thank you for the comment and feedback! Glad the video was helpful!
Is it safe to use a roller over a bildging disc? I have had a neck fusion and have DDD with a buldge at T2, T3. Of the pain didn't hurt at that pevel...life would be GOOD. I have a tough time loosening muscles in the front and sides of the neck as well. How can I do this?
That funny I used to roll pillow along my spine and all along it’s actually a specialized technique. I’m gonna buy one of those
Haha, that’s funny!
Good information. Had my neck spinal cord moderately bulged. Recovering. Only tingling on the right hand now aft two months.
Glad to hear you are recovering. You might also want to try the nerve exercises in my arm nerve pain video. You can find it under my spine playlist.
How are you now?
I just was diagnosed with a disc bulge in the c5-c6 neck with moderate spinal and bilateral stenosis. Will these exercises help relieve the tingling I am getting?
I see you didn’t get a reply , if there is changes to the pressure always try get a MRI done if theres been a long time passed
I have the same but no stenosis
Thank you so much! Your work gives me hope and it’s given me some foundational understanding. I know every case is different but essentially ways to bring the bulge back into alignment could be through exercises like this, proper stretching and strength training? Mine isn’t very bad but it’s noticeable and starting to go down my arm but I feel like I could still self heal it through very slow but gradual strength training for my shoulder.
Glad the video was helpful! Yes, with mobility and strengthen exercises, as well as neck traction, in some cases, many disc bulges and herniations will heal on their own.
Everyone should BUY HIS BOOK. Rehab Science.
Thank you! I’m so glad to hear that you are happy with the book. It was a major undertaking and I really think it will help a lot of people.
thanks! just had back surgery two years ago not trying to get another one.
I hope these are helpful to you!
Are you a PT or chiropractor? Just saw you're a PT. Good. Please... when doing these "exercises", if the tingling/ numbness is experienced, should they be stopped? I'm confused. I can work through everything with the tingling. Doesn't hurt but I'm like several weeks into this and thought it'd be better by now. I haven't seen a doc but 98% certain it's cervical radiculopathy after sleeping wrong early November.
Should we stop activities that cause the numbness? It's literally getting on my nerves. I have an active lifestyle and love running, jumping and playing with my kids and I'm ready for this thing to heal already. Just need to know if it's ok to keep doing the exercises if they cause the tingling/ pins and needles sensation to start up??
I love those exercises! How often should I do them every week?
I’m glad the video was helpful! I would try to perform them every day or every other day.
Awesome exercises!! Thank you!!!💪💪💪
You’re welcome! Glad they were useful!
This video gives me hope I got injured 9 months ago my c4 and c5 herniated bulging disc when the nerves pinching the pain goes down on my arm and my legs and foot. I can't sleep due to the pain.
I’m glad this video was helpful. You might also try the exercises in my arm nerve pain video.
How are you doing now?
Hey how are you now?? I am dealing with the same
@@AliBabaZumbahe is dead
Thank you a lot of the videos don’t include neck disc herniation info.
These exercises apply to disc bulges and herniations.
I missed a dancing party because of that, the pain was really annoying. Thanks for your effort.
Amazing information
Thank you!
I just had to be put to sleep twice for a branch block. C5, C6, C7
Thanks for this excercise relief me .Could you please tell what is the best excercise for upper back area.
I am glad they were helpful. I have an upper back rehab video. You can find it under my popular uploads playlist.
thank you
You're welcome
Thanks very much for this video.
IT TOOK 5 MONTHS TO BE DIAGNOSED WITH CERVICAL HERNIA 😡😭 here in SWEDEN ‼️I haven't seen my MRI even though I asked to see it, but I live here🇸🇪😭 and they are very bureaucratic, anyway, they just sent me a letter to tell me that they are going to refer to an orthopedist because they found this cervical hernia that is compressing the nerve roots and that is the reason for this horrible pain in the head, neck, upper back and arm. They did not inform me which vertebrae it is between, nor what degree, if it is damaging the spinal cord, nothing! The fact is that for 5 months I have felt a lump, like a cartilage ridge in the direction of C5, C6 and C7 and when I bend my head back it becomes very evident even through the skin and if I press it it gets in but it jumps again when I stop pressing. I know it's obviously not the hernia but what could it be? I didn't have it before this happened to me and no one else has this "spike". I don't know how long it will take for me to see the orthopedist, but I'm curious.
I always ask for a copy of the mri to take to the next doctor. Then i put it on my computer.
Thank you!
You're welcome!
Would you do a “psoas major stretch/mobility ” video? Hi from Turkey 🇹🇷 I follow you from miles away 😂🤙🤙
Sure, I will try to do one soon. Thanks so much for following!
What if your nuero surgeon still says you need Anterior cervical surgery?? How to avoid that??? Any exercises
It's c6 c7
I wouldn't recommend the chin tuck with head lift. I was doing a similar exercise and my C3/4 disc got much worse because of the muscle tension. Regular chin tucks are great. The key for most neck disc problems is to avoid neck flexion/ forward bending especially while healing.
As I said in the video, that one should be implemented when appropriate, which means it can be done with mild or less pain. I’ve used that exercise for over 17 years with patients with this issue. If implemented at the appropriate stage of healing, it works quite well.
@@RehabScience Thanks, that's helpful. If I understand you correctly, the disc should start healing within several weeks and one can then progress with the exercises. What do you recommend for those first few weeks after a disc herniation in the neck, especially to prevent aggravating and reinjuring it with daily activities?
I have a herniated disc at my C6/C7 and surgeons won’t touch it despite me losing capabilities in my arms.
I was diagnosed with Foraminal stenosis on my left side, while symptoms are worse on my left, both arms are bad.
I have weakness in my arms, they tire very quickly.
I fight tears when I think about things I loved to do but can no longer do them.
Any suggestions?
How much time does it take to get better
Is it safe to lift weights in gym with cervical stenosis at c4-c5. Cause I do feel weakness sometimes on my entire left side, it lasts for 3-4 secs. If weightlifting is safe then which exercises are restricted. And is there any probability in future to recover from such injury ?
My shoulder and arm hurt so bad. I'm looking for anything that will help
I wished I could do the first one I honestly do
This is great information, but what if you can't lay down flat because of neck pain?
I would skip the ones that involve lying down flat until your pain dissipates. Some of those movements can also be done with your back against the wall as a easier starting point.
I have disc bulge and mri shows on c4-c5 and c5-c6 doctor said medication can heal along with cervical collor so I'm going through that process last weak doctor recommend isometric exercises but the healing process im still unsure can u help which things will make disc bulge get normal
these exercises are good for back not neck pain. i am not satisfied at all, but anyway thanks for your time.
Hello Rehab Science, I broke my neck 2 years ago and had to do surgery. I broke my C5 and they had to replace it with a titanium plate. Now i go to the gym and since two weeks ago i felt a lot of pain after doing pull-ups and i could hardly move my neck sideways without any pain. Probably a strained muscle... Do you have any tips for me?
Are all of these exercises recommended and safe for people who have connective tissue or hypermobility issues?
These are generally quite safe, but I obviously can't speak specifically to your situation without performing an evaluation.
All the disk in my neck are buldged and my lower back I've lost strength in my left arm l hope something will help me.
how are you now?
I have the same was overweight for a long time
Benn having this issue for a minute now
Thank yoy
Welcome 😊
all this time 8 months...i wondered why i was in so much pain. ...syrinx a.k.a cyst ffound in my spinal cord at c7 ..
disc bulge at c6. .
causing numbness and tingling in hands .
burning shoulders....so many deep tissure later... still lil relief. but working everyday probably aggravates but all we can is maintain health and mobility enough to get to tomorrow😢
omg this first stretch. released alot of pressure.....I need a more solid foam roller🎉
IPad 14 shots put in my neck in the last 3 weeks the first shots cortisone the second shots were not but that helped a lot but I can already tell and this is going on the 4th week it's already starting to bother me again
I have a slipped disc and two herniated discs but the herniations are the size of a pencil lead so they're not big but I've had neck surgery on the right side for two herniated discs that were horribly herniated turn my neck real hard because the car was coming up on me real fast on the left hand side and I turn my neck super fast and from that day and it went downhill quick
I cannot do the first exercise I have rods in my back I've had hip replacement surgery on the right side and knee replacement surgery on the left side that exercises impossible
What does it mean when my jaw clicks when I do the 3rd exercise?
That looks easy except I have major shoulder problems and can’t lift my arms over my head.
Please tell how long the roller size should I take for me. My height is 6'.
Thanks you
You’re welcome!
sir i am 19M and i am having neck pain for about 10 monthes because of my poor posture . so i had mri and it showed c4-c5-c6 disc bulge, after that i had pysiotherapy 3 times, but they werent beneficial in the long run and i also started having sciatica kind of thing. But now i did some exercises and analysed by myself and it was beneficial for me but still it pain has not fully gone. so as a student who has to bend neck downwards to study please give some advices related to everything(even sleeping is included) ( I HAVE PAIN IN BACK OF THE NECK AND SIDE OF THE NECK) and my doctor said that it is very small issue, so i am having anxiety how much time it will take to pain go
I have a C4 C5 disc herniation. Had it for over a year now, my left shoulder and left side of my back are still weaker than my right. This is causing muscle imbalances in my physique cause it’s harder to feel muscles contraction on the left side. Any advice?
Same C5 herniated but weakness in right arm side, shoulder and bicep. I was just recommended disc replacement surgery…. Hoping to avoid surgery, but the recommendation is because you can have muscle atrophy that you need to have surgery within 6-12 weeks of symptoms for best recovery. But I do wonder if they’re just trying to sell me a surgery…
Dear Sir, can you tell any specific exercise for c7 bulge as my brother has been suffering from it
2 weeks for me & a few days ago it shot into my right arm. Feels like I threw my arm out of socket. It’s terrible & can’t even sleep…
Hi,
Thanks for this amazing video!
I have a question, with a cervical herniated disc, can I do bodybuilding in the gym? Or are there some exercises that I can and cannot do?
This is very important for me to know! It means a lot!
Thanks
No problem! Everyone varies on these types of questions, so the best advice I can give is to test each of those other exercises individually and skip any that exacerbate your neck symptoms. No exercise is off limits unless it makes your symptoms worse.
Did you pick up bodybuilding again? I found out today I have the same issue and started panicking thinking I might not be able to workout as much as I used in the past.
@@marcobiava8363 yes, Marco i picked bodybuilding for over 3 months, and im doing very good.
But i take precautions by avoiding exercices and machines that might make me bend my posture tobthe front. Other than that start slow and go for safe exercices, there are always better alternatives
is there anyway to help the neck absorb the hernia?
Time and movements like these are often helpful. Many disc herniations reabsorb after several months of healing time.
Is it expected that exercise 3 is painful when there is disc herniation?
People vary quite a bit. If an exercise in this video creates more than mild discomfort, I would remove it from your program and retest in a couple of weeks.
Is this also helpful for bone spurs, as well as stenosis in the neck?
Yes, these can help with that issue too.
I have a bulging disc on my neck and it is being very painful
Sorry to hear that. I hope these exercises help you.
Can you do dumbbells with c5-6 disc bulge
These are great ! I have two cervical bulging discs .I love doing yoga and I avoid doing any headstands/ shoulder stands and wheel pose ( backbends) . Are push-ups safe to do because we do a lot of these called chatarungas in yoga and I’m super sore the next day . Also , is it safe to do light free weight exercises for shoulders or should I avoid weights all together ?
Glad the video was helpful! Usually, push-ups and shoulder exercises are fine to do, but each person varies, so you’ll have to test them out and see how your body responds.
❤
Im going to try theses today i had mri on my neck and found herniated disc i have had unbearable pain in my right arm
I hope the exercises are helpful to you!
Hello, I’ve been diagnosed with mild posterior disc bulges C4-C6 levels and disc desiccation with slight indentation on adequate neural canals, it’s been one month and my rehab dr prescibed me with collagens (genacol), and Baclofen for neck spasms, My spasms been on and off there’s a week were it was getting better while working but now it worsens, should I proceed with traction or exercises? 😢
Yes, I would try any of these exercises as long as they don’t make your symptoms worse and would start with some traction. Also, I have a arm nerve pain video and I would recommend that you try those exercises too.
My left deltoid & left arm feel much weaker & numb because of neck injury,its not fixing on its own,I love to lift weights in gym,but every exercise feel weaker in left side,feel weak muscle contractions. How can I fix this ?
It’s hard to say for sure what would be best without evaluating you. Have you seen an orthopedic physical therapist for an evaluation?
@@RehabScience yes, orthopedic told me that the root cause of my nerve weakness in left delts n arm is my neck,& its a case of spondylosis,then he gave precautionary advices,& prescribed some medication,& physio showed me some isometric neck exercises,but after all this nerve is still pinched and shoulder,elbow,arm is much weaker than the right side.I guess its a life long situation.
@@hustler3577 Gotcha. You might also try implementing the exercises in my 'arm nerve pain' video. Besides those movements, I would focus on adding weight training exercises that strengthen the muscle groups that have been weakened by the nerve issue. I would imagine you are probably already doing this.
Can you live with a disc bulge c5 c6 ? When do you you have surgery ?
Yes, many people are able to live and function normally with a C5-C6 disc bulge. Each case is unique. Some people who have these disc bulges have no pain and others have severe pain. If you have pain, we recommend performing rehab exercises and giving the tissue time to heal. Many disc bulges will re-absorb if you give them enough healing time.
Tried this last week and the pain travelled down to my arms now :(
Sorry to hear that. Some of these exercises can be too stressful when implemented earlier in the healing process. You might start with the nerve mobilization exercises in my ‘arm nerve pain’ video first and implement the exercises in this video one at a time to see how your system responds.
In 2020 during pandemic I was working under the hood of my car because I replace the engine.i was holding the hood with a broom stick vibrate and the hood got me on top of my head weeks later I began to get dizziness never have any pain only weird feeling.on left side my head and face today still weird feeling and episode of mild anxiety seeing my neurologist and few days and see what happens
How are you? I’ve been getting similar. Please let me know.64
@@kaspastarr What I find out was that after I took a antianxiety pill symptoms on my face disappeared But also that the first bone below the skull causes weird symptoms
@@aureliomartinez2633 thanks so much for replying. I’m glad you are ok. I really hope
My symptoms improve. Do you get headaches or trigeminal pain anymore?64
@@kaspastarr No the anxiety pill. Cure it I didn't what to admit it that anxiety still was on I had it in 2015 and panic attacks
I love fitness and after 8 years of training, probably around 7 years of shoulder instability/weakness and later even neck, biceps, forearms, back and leg weakness I realised that I probably have a bulging disc in my neck and my back. I've done 22 pull ups before, never stopled lifting in between and now I can do 5, then my shoulder stards to burn and scapula becomed unstable. Do you think this is a sign if herniated disc?
These are potential signs of weakness related to nerves compromise and a potential disc herniation in the neck. If you can, I would see a physical therapist who is board-certified in orthopedic rehab for an evaluation. Look for a physical therapist with the letters DPT, OCS after their name.
@@RehabScience thank you very much
I hv lower back and neck bulging disc. I feel tingling and electric sensation on my leg and arm.
top
Thanks!
Don't do these until u see a doctor. You could mess things up worse.
very good thanks ! see us on m.exercise ☺💘
Thank you!
Being a person who has herniated disc's in both the neck and lower back I can tell you there is absolutely no way I would be able to do any of these exercises. Watching this video I can just feel the pain in my neck going down my arms. I have seen way better exercises for neck pain then this.
In no way should exercises on social media be considered a replacement for individualized care with a physical therapist. My posts are only an example of exercises that might be prescribed depending on one’s symptoms and stage of healing, but thanks for the disrespectful comment.
@@RehabScience sorry you have to deal with such people having herniated discs at both places might be frustrating but you are helping those who have it in the neck, you are absolutely right. Thank you for your work :)
Ignore the hatred.
Wow you're an idiot. No one cares. If it doesn't work for you then go cry in the corner.
This video helped me a lot. I have disc buldges.
Goofy comment
Thank you
You're welcome!