Cervical Radiculopathy:Physical Exercise and Conservative Treatment

Herniated Disc

The extreme painful sensation in the shoulder, neck and/or in upper arms due to excess pressure on the healthy spine is termed herniated disc, bulging disc and/or slipped disc. This is much common in early to middle-aged adults. The spine is made up of many vertebra bones having jelly-like discs in between. These discs cushion the joints during impact, allow for movement in the spine, and position the vertebrae. When a disc ruptures causing the disc to leak, it irritates surrounding nerves, such condition is termed herniated disc. A herniated disc often occurs with lifting, pulling, bending, or twisting movements, bad posture and poor ergonomics. When the herniated disc affects the nerves in a specific area of the spine, massive pain and weakness takes place in the area of the body that nerve serves.

Cervical Radiculopathy

If a disc herniates in the neck or upper spine, it can cause pain to radiate down the shoulder, arm, or hand, such type of pain is referred as cervical radiculopathy or commonly called pinched nerve. Cervical radiculopathy may result in feelings of burning, tingling, and weakness in the arm, shoulder, or hand and in severity it may lead to paralysis.

Various treatment approaches area available for a herniated disc which include pain medication, rest, physical therapy, and other conservative treatments. If nothing seems to help, the last options would be surgical intervention. The following exercises may improve your neck pain from your herniated disc faster with the goal to push the disc back, away from the nerve root. It is advisable to get evaluated doctor before starting these at home.

Pain Relieving Exercises:
Neck exercises 
1. Neck extension 
 1. Lie on your back on a table or bed with the bottom of your neck in line with the edge.
 2. Slowly and gently lower your head backward and let it hang. If this makes your pain worse, or sends pain down your arm, don’t continue.
3. Hold this position for 1 minute, rest 1 minute, and repeat 5 to 15 times.


 2. Neck extension with head lift
 1. Lie on your stomach on a table or bed with your arms by your side and head hanging off the bed.
2. Slowly and gently raise your head up, extending your neck against gravity.
3. Hold this position for 5 to 10 seconds. Repeat 15 to 20 times.
 
3. Neck retraction (chin tuck)
1. Lie on your back with your head on the bed and hands by your side.
2. Tuck your chin in toward your chest, making a double chin.
3. Hold this position for 5 to 10 seconds. Repeat 15 to 20 times.
 
4. Shoulder retraction
1. Sit or stand against a wall with your arms by your side.
2. Bend your elbows to 90 degrees.
3. Bring your shoulders down and back and push the back of your arms toward the wall, squeezing your shoulder blades together
 
5. Isometric hold
1. Sit up tall and relax your shoulders. Put your hand on your forehead.
2. Press your head into your hand without moving your head.
3. Hold this for 5 to 15 seconds. Repeat 15 times.
 
Stretches Neck stretches
Stretching may benefit people with a bulging or herniated disc if they have tight muscles surrounding the area causing pain. Sometimes, stretching can make the pain worse and slow the healing process. Always stop any stretch if pain increases or radiates away from the spine. For example, if a stretch causes a shooting pain down your shoulder and arm, don’t perform the stretch. The goal of stretching is to relieve pain, not increase it.

1. Lateral bend
1. Sit up tall and relax your shoulders.
 2. Slowly tilt your head to one side as if you’re going to touch your ear to your shoulder.
3. Hold this position for 30 seconds, then rest. Repeat 3 to 5 times throughout the day.
 
2. Scalene stretch
1. Sit up tall and relax your shoulders.
2. Place one hand on the back of your head. Slowly and gently tilt your head to look into your armpit at a 45-degree angle.
3. Hold this position for 30 seconds, rest, and repeat 3 to 5 times throughout the day.
 
3. Neck rotation 
1. Sit up tall and relax your shoulders.
 2. Gently turn your head to the side. Don’t over rotate your head behind you, and avoid twisting your neck.
3. Slowly turn your head to the other side.
 4. Hold each position for 30 seconds. Repeat 3 to 5 times throughout the day.
 
Conservative treatment of herniated discs:
1. Regular Exercise
One of the major causes of cervical spondylosis is lack of regular exercise. Therefore, you can reduce pain and stiffness around your neck and shoulders by incorporating regular physical exercise into your lifestyle, like walking and swimming.
2. Hot and Cold Compresses
 Apply alternating hot and cold compresses on the affected area. Hot compresses will improve blood circulation and relax sore muscles. Cold compresses will reduce swelling and inflammation.
3. Garlic
Garlic gives good results when it comes to cervical spondylosis symptoms. Its anti-inflammatory and analgesic properties help treat pain, swelling and inflammation in the neck and surrounding areas.
4. Turmeric
Due to its anti-inflammatory properties, turmeric is another popular remedy for cervical spondylosis. In addition, turmeric increases blood circulation, which helps reduce muscle stiffness and pain.Mix 1 teaspoon of turmeric powder in a glass of milk, mix with honey. Drink it 2 times daily.
5. Sesame Seeds
One popular Ayurvedic remedy to deal with cervical spondylosis is sesame seeds. They are rich in calcium, magnesium, manganese, copper, zinc, phosphorus and vitamins K and D, which are good for your bones and overall health. Sesame oil is also effective in reducing neck pain.
6. Ginger 
Ginger is another widely used home remedy to treat cervical spondylosis. This herb is rich in anti-inflammatory properties and improves blood circulation.
7. Apple Cider Vinegar
Being rich in anti-inflammatory and alkalizing properties, apple cider vinegar is also a good remedy for cervical spondylosis. It can effectively soothe pain and inflammation in the neck area.
8. Neem/ Indian Lilac
Neem, has anti-inflammatory as well as pain-suppressing properties that can alleviate pain, inflammation and swelling in the neck due to cervical spondylosis.

While all the above home remedies for cervical spondylosis will give you relief, be sure to ensure the following:
• Exercise regularly but avoid excessive physical exertion.
• Get a good night’s sleep.
• Maintain correct posture when standing and sitting.
• Avoid fatty, spicy and fried foods, sour curd, sweets, sugar and coffee.
• Give up smoking and tobacco in any other form.
 • Eat foods high in protein, vitamin C, and calcium and phosphorous.

 All of the above is simple to follow and execute. You just need the discipline to follow the advice. You must have heard all of the above from your grandmother. Grandmother’s remedy is very often a good remedy – follow it for a healthy and pain free life!