Home Exercises for Cervical Disc Pain

Cervical disc pain is a common problem that can cause discomfort, pain, and limited mobility in the neck area. Here are some home exercises that can help alleviate cervical disc pain:

Neck rotations: Stand straight and slowly turn your head to one side until you feel a stretch in your neck. Hold for 10 seconds and then turn your head to the other side. Repeat this exercise five times.

Neck tilts: Stand straight and slowly tilt your head to one side until you feel a stretch in your neck. Hold for 10 seconds and then tilt your head to the other side. Repeat this exercise five times.

Chin tucks: Sit in a chair with your back straight and your feet flat on the floor. Slowly tuck your chin towards your chest until you feel a stretch in the back of your neck. Hold for 10 seconds and then release. Repeat this exercise five times.

Shoulder blade squeeze: Sit in a chair with your back straight and your feet flat on the floor. Slowly squeeze your shoulder blades together as if you are trying to hold a pencil between them. Hold for 10 seconds and then release. Repeat this exercise five times.

Wall angels: Stand against a wall with your arms at your sides. Slowly raise your arms up and over your head while keeping them in contact with the wall. Then slowly bring them back down to your sides. Repeat this exercise five times.

It's important to start with gentle movements and gradually increase the intensity and frequency of the exercises as you feel more comfortable. If you experience any pain or discomfort during the exercises, stop immediately and consult a healthcare professional.