Herniated Discs and Stretches You Can do at Home

22 Oct 14

Often, people try to push through back pain and neck pain, thinking that if they go to a doctor, they will have to go through surgical treatment. This prolonged pain can be more damaging to the individual. A herniated disc, or bulging disc as it is often referred to, can be painful and frustrating.  This is where the rubber-like disc in between vertebrae ruptures or slides out of position, causing muscle tension, mobility limitations, and sometimes pinched nerves.  More often than not, this can be corrected through non-surgical means. At Innovative Health and Wellness, our Spinal Decompression service has helped many patients in the Woodstock area for back pain and neck pain. After a thorough examination, we employ a specialized table that uses motorized traction to gently decompress the spine, encouraging the flow of water and nutrients for maximum healing. Patients leave feeling rejuvenated and pain free after just one session. Give us a call today to find out how you can set up your free consultation!

Here are a few stretches you can try at home to help bring some pain relief:


Chin Tuck:

Start sitting in the upright position in a chair or on the bed. Keeping your back straight, slowly pull your chin into your chest. You should have a double chin if done correctly. Hold this position for 10-15 seconds. This will help decompress the upper spine and will bring neck pain relief. Be careful to move slowly because rapid movement may pinch nerves.


Shoulder Blade Stretch

Sitting in the upright position with your hands by your side, squeeze your shoulder blades together and hold for 10-15 seconds. Then do the opposite and pull them apart while slightly leaning forward. This stretch moves the upper spine around, freeing up water and nutrients to flow a little better.


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