Bulging Disc in the Cervical Spine (Neck) - Remedies
Published by Campbell M Gold in Alternative · Thursday 15 May 2025 · 9:00
Tags: bulging, disc, cervical, spine, neck, pain, 7th, disc, gentle, exercises, stretches, natural, remedies, pain, management, healing
Tags: bulging, disc, cervical, spine, neck, pain, 7th, disc, gentle, exercises, stretches, natural, remedies, pain, management, healing
Bulging Disc in the Cervical Spine Area (Neck)
Introduction
For a bulging disc in the lower neck (cervical spine), particularly at the 7th disc, a combination of gentle exercises, stretches, and natural remedies can help manage pain and promote healing.
Gentle Exercises and Stretches
Gently Bounce on a Rebounder
This can help to reduce pressure on the disc, naturally realign the spine, and reduce associated pain, inflammation, and discomfort.
Chin Tucks
This exercise stretches the uppermost cervical area, located below the skull. It can be done while sitting or standing, using a mirror to ensure proper form.
- Retract the chin towards the chest, primarily targeting the deep neck flexor muscles.
- Return to the starting position.
- Repeat the movement several times.
This will improve posture, reduce neck pain, and strengthen neck and shoulder muscles.
Cervical Extension with a Towel
Use a towel to stabilise one segment of the spine while gently extending your neck.
- Sit up tall with a towel behind your neck.
- Hold the towel ends in each hand.
- Look up towards the ceiling, extending your neck while simultaneously pulling forward on the ends of the towel.
- You can move the towel up and down your neck to find different points to stretch at.
Scalene Stretches
The scalene muscles are a group of three muscles located on each side of the neck, known as the anterior, middle, and posterior scalene. They play a role in neck movement and assist in breathing by elevating the first and second ribs during inhalation.
Stretching the scalene muscles can help relieve neck discomfort and improve overall spinal health.
- Gently tilt your head to one side, as if you're bringing your ear towards your shoulder.
- Hold the stretch for 1 to 2 seconds when you feel a mild pull.
- Return to the starting position.
- Repeat on the other side.
- You can also place your hands on your breastbone and tilt your head upward and away from the affected side.
- Hold for 1 to 2 seconds.
- Return to the starting position.
Cat-Cow Stretch
This dynamic stretch improves flexibility and reduces pressure on the discs.
- Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis forward like a cow.
- Exhale deeply and bring your abdomen in, arching your spine and lowering your head and pelvis, as if you were a cat.
- Repeat several times.
Cobra Pose
This gentle backbend helps improve flexibility and reduce tension in the neck and back.
- Place your palms flat on the ground directly under your shoulders.
- Bend your elbows back and hug them into your sides.
- Pause for a moment, looking straight down at the floor with your neck in a neutral position.
- Anchor your pubic bone to the floor.
- Inhale to lift your chest off the floor.
- Roll your shoulders back and keep your low ribs on the floor.
- Ensure your elbows remain close to your sides.
- Don't let them wing out to either side.
- Keep your neck in a neutral position - Don’t tilt it up.
- Keep your gaze on the floor.
- Exhale to release back to the floor.
Bird Dog Stretch
This exercise strengthens core muscles and improves balance.
- With your hands directly under your shoulders and your knees under your hips.
- Extend your right leg behind you and, at the same time, stretch your left arm out in front of you, parallel to the floor.
- Hold for two seconds.
- Return the arm and leg to the starting position.
- Repeat on the other side.
Standing Lumbar Extension
This helps to alleviate pressure on the spinal cord and reduces discomfort.
- Stand facing a wall and place both hands on the wall at shoulder height.
- Lean into the wall by gently relaxing your stomach muscles.
- Try to bring your navel to the wall in front of you slowly.
- Keep your elbows straight as you slowly sink your hips forward into the wall, then back and forth.
Alternatively
- Stand with your feet apart and hands on the small of your back with fingers pointing backwards.
- Gently bend backwards at the waist, supporting your trunk with your hands, and keeping your knees straight.
- Hold the position for 1 to 2 seconds.
- Gently return to the starting position.
- Repeat the exercise.
Natural Remedies
- Rest and Activity: Avoid prolonged bed rest, but also avoid overexertion. A balance of rest and low-impact activities, such as walking, rebounding, or gentle swimming, can be beneficial.
- Anti-Inflammatory Diet: Focus on a diet rich in fruits, vegetables, and healthy fats to reduce inflammation.
- Massage: Massage can help relieve muscle tension and improve blood flow to the affected area, potentially aiding in the healing process. Use a massage wand for self-massage.
- Acupuncture: Studies suggest that acupuncture can help reduce pain and improve spinal flexibility.
- Heat or Cold: Applying heat or cold packs can help relieve pain and inflammation. See what works for you. Topical chemical heating or cooling agents are not recommended.
Important Considerations
- Core Strengthening: Strengthening core muscles is essential for spinal stability and reducing pressure on the discs.
- Start Slowly: Begin with gentle exercises and gradually increase the intensity as your pain and mobility improve.
- Listen to Your Body: Stop exercising if it causes pain or worsens symptoms.
- Professional Guidance: Consult with a physical therapist or other healthcare professional for personalised guidance and to ensure you perform exercises safely.
By combining gentle exercises, stretches, and natural remedies, you can help manage pain and promote healing of a bulging disc in the lower neck.
Supplements
- Arnica (Cream and Tabs): Apply cream topically to the affected area, and take tabs as recommended by the manufacturer.
- Glucosamine: This natural compound is found in cartilage. Research has confirmed that glucosamine helps to strengthen cartilage and slows down damage caused by disease or normal ageing. Thus it can prevent or ease spinal pain.
- Green Lipped Mussel: This is an alternative to Glucosamine.
- Methylsulfonylmethane (MSM): This is known to reduce inflammation and is often combined with glucosamine. MSM can reduce inflammation and pain associated with osteoarthritis and rheumatoid arthritis. Research also suggests that it can aid with joint recovery and degeneration. Thus, MSM is beneficial for spinal health as it helps to reduce inflammation.
- Omega-3 (Fish Oil): This promotes joint health and can be found in foods such as walnuts, canola oil, soybean oil, and cold-water seafood like salmon and mackerel. Omega-3 supplements are also beneficial sources that play a crucial role in maintaining healthy cells throughout the body, including those in the joints. They also promote the production of chemicals that control inflammation in joints, bloodstream, tissues, and bones.
- Vitamin C: This will boost your immune system as well as reduce pain. Additionally, vitamin C enhances collagen production, which is crucial for maintaining strong ligaments.
- Vitamin D: For absorbing and utilising calcium efficiently.
- Vitamin K: For bone formation and healing. Vitamin K helps discs become stronger by binding calcium. Levels drop after a spinal disc has been injured.
- Vitamin E: This is a natural treatment for herniated discs. It helps improve the function of the immune system and reduces pain. Vitamin E also enhances the production of red blood cells, thereby improving circulation and promoting healthy tissue repair.
- Bromelain: This is an enzyme found in the pineapple plant that acts as an anti-inflammatory. It reduces arthritis, joint pain and swelling. However, first check for allergies before taking bromelain. Allergy reactions can occur if there is an allergic reaction to honey bees or latex.
- Devil’s Claw: This traditional remedy is used to treat back pain, joint pain, inflammation, and headaches. There is evidence that devil’s claw can be used to reduce osteoarthritis joint pain.
- Willow Bark: This is useful in treating back pain. Research suggests that willow bark, also known as Salix alba or white willow, is effective for various ailments, including migraines, fever, inflammation, flu, muscle pain, and weight loss. Willow bark is anti-inflammatory and blocks the production of potentially inflammatory prostaglandins. White willow bark shouldn’t be used if there is a bleeding disorder such as haemophilia.
- Turmeric: This is used for joint pain and stiffness. Curcumin, one of the many active ingredients in turmeric, can be used for arthritis treatment, helping to reduce arthritis symptoms, including joint pain, inflammation, and stiffness. Research has shown that turmeric is effective in alleviating arthritis symptoms when taken in combination with 800mg of ibuprofen daily. However, when taking blood thinners, one must be cautious about consuming turmeric, as it may increase the risk of bleeding.
- Ginger: This can offer some relief for bulging disc pain due to its anti-inflammatory properties, potentially reducing inflammation and associated pain. Ginger herb tea can be drunk or applied as a compress. Alternatively, take a ginger supplement.
Eat Right for Your Spine
Reduce Toxin Intake
- Coffee
- Cigarettes
- Vaping
- Alcohol
- Sugar
- Salt
- Saturated fats
- Trans fats in foods (desserts, cookies, cakes, fast food)
- Processed foods high in Nitrates: hot dogs/sausages, lunch/processed meats, etc.
- Food containing high fructose Corn Syrup: Salad dressings and soft drinks, etc.
All of these can act as toxins and may hinder the healing process, and even increase inflammation.
Reduce Stress
Consider:
- Meditation
- Yoga
- Massage
- Hypnosis and Subliminal Audio Programs
Superfoods
Superfoods can help boost the healing of the spine at the cellular level.
- Shellfish: prawns, shrimp, lobster, crab.
- Dark green vegetables: kale, spinach, collards, asparagus
- Red Fruits & Vegetables: red bell peppers, beets. Stewed or fresh tomatoes.
- Dark Berries: blueberries and blackberries.
- Black olives
- Red onions, apples
- Flaxseeds, chia seeds
- Cold-water oily fish: salmon, herring, mackerel, sardines, anchovies, sablefish, fish roe, and sprats
- Winter Squash
- Olive Oil (Extra Virgin)
- Nuts, fruits, vegetables, and grains
- Hydration: Drink plenty of spring or filtered water; never drink raw tap water. Hydration is crucial for the healing of degenerated discs. Drink eight 250 ml glasses of clean water (not raw tap water) daily.
There you have it... See what works for you...
