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Cervical Herniated Disc Exercises for Neck Pain Relief
Bob The Physio•Processed: Mar 03, 2026
13-minute workout video. Strength, Low Impact, Floor Exercise. targeting Neck. low intensity. helps with Pain Relief, Flexibility / Range of Motion, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:The video covers the nature of cervical herniated discs, their symptoms, and provides a series of exercises aimed at improving neck strength and mobility, along with important recovery tips.
🏃 Guide
This video is designed for individuals suffering from cervical herniated disc issues, providing effective exercises to alleviate neck pain and improve mobility.
Benefits
Pain Relief
Flexibility / Range of Motion
Step-by-Step Guide
1
Isometric Neck Strengthening
Apply gentle pressure with your hands on the side of your head while keeping your neck still. You should feel tension in your neck muscles without any movement. Hold for 5 seconds and relax. Repeat for 3-4 sets.
2
Self Mobilization Technique
Use a towel to gently mobilize your neck by applying slight pressure and bending your neck back. You should feel a gentle stretch without discomfort. Perform for 3-4 rounds.
3
Chin Tuck
Sit in a neutral position and gently push your chin backward. You should feel a stretch at the back of your neck. Hold for 5-8 seconds and repeat for 3-4 rounds.
4
Side Lying Neck Strengthening
Lie on your side and gently lift your head using your neck muscles. You should feel the muscles working without pain. Perform 3-4 sets of 8-12 repetitions.
Safety Notes
Avoid any movements that cause sharp pain or discomfort. Consult a healthcare professional if symptoms worsen.
Duration: 13m 20s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Chronic Back Pain / Disc HerniationNeck & Shoulder Pain
Therapeutic Goals
Pain ReliefFlexibility / Range of MotionRehabilitation / Treatment Support
Equipment Needed
🏋️ None
Primary Focus
💪 Neck
Category
StrengthLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#13 min#medium length#Strength#Low Impact#Floor Exercise#beginner#None#Neck#low