6 Effective C5 C6 Disc Bulge Exercises that Works

A mild to moderate C5 C6 disc bulge can be cured with exercises. Whatever exercises we will discuss also apply to other cervical levels, like C3-C4, C4-C5, and C6-C7 disc hernia. However, research has found that the most common levels of cervical disc herniation are C5-6 and C6-7, which account for about 90% of all cases¹.

In this article, we will talk about the C5 C6 disc protrusion, in which there is pain in our neck. But when it becomes severe, one can feel tingling in hands, either in one or both hands. So, let us start with the exercises.

C5-C6 Neck pain exercises

If you have very severe pain, then we would recommend taking a rest and using a cervical collar till the intense pain subsides. Once the pain reduces, you may proceed with the exercises described in this article.

1: Neck extension exercise for cervical disc protrusion

So, the first exercise is the neck extension exercise. Whenever we have a problem with the cervical disc, or there is a problem with disc hernia around our neck, whether it is C3-C4, C4-C5 or C5-C6, or else at any level, we do not have to bend forward.

It’s essential never to bend your neck forward; always take it backwards, as shown in the figure. The first exercise is the cervical extension exercise. Get ready to loosen up those neck muscles!

1. Find yourself a chair and sit with your back straight and feet firmly planted on the ground.
2. Place your hands on your hips and slowly tilt your head back, peering up towards the ceiling.
3. Hold this position for about 5-10 seconds, feeling your neck muscles stretch out.
4. Bring your head back to its starting position and repeat this exercise 5-10 times. You’ll feel refreshed and ready to tackle the day ahead!

To make it more effective, you can use a towel. Fold it lengthwise and hold the two ends firmly. Place the mid part on the back of your neck and hold it as shown in the figure. Take your neck backwards, and this is also a neck extension exercise, but with the help of a towel.

2: Chin tuck exercises for cervical disc bulge

The following exercise is called the chin tuck exercise.

1. Sit straight, relax your shoulders, and keep your gaze forward with your chin parallel to the ground.
2. Then slowly and gently tuck your chin in towards your neck, hold for 3-5 seconds and release.
3. Repeat this move 10 times or as recommended by your healthcare provider.

3: Neck side bend exercises for bulging disc in neck

The next cervical disc bulge exercise is the neck side bend. You can do this by standing or sitting upright.

1. Stand or sit up straight with your shoulders relaxed.
2. Tilt your head towards your right shoulder until you feel a gentle stretch on the left side of your neck.
3. Hold the stretch for 15-30 seconds.
4. Return to your starting position.
5. Tilt your head towards your left shoulder until you feel a gentle stretch on the right side of your neck.
6. Hold the stretch for 15-30 seconds.
7. Repeat the exercise 3-5 times on each side.

4: Neck rotation exercise for cervical disc hernia

1. Start by sitting or standing up straight with good posture.
2. Slowly turn your head to the right and hold for a few seconds, feeling the gentle stretch in your neck.
3. Then, bring your head back to the centre and hold for a few seconds before slowly turning your head to the left and holding for a few seconds again.
4. Keep going back and forth for the desired reps, usually 5-10.

5: Neck stretching for c5 c6 disc bulge treatment

The neck stretching exercise can be very useful to release the stiff muscles surrounding the neck, especially in the case of disc hernia. Both sides of the neck have muscles that require stretching, so it is important to perform the exercise on both sides.

1. To stretch the neck muscles on the left side, use the right hand to hold onto the temple area just above the ear.
2. Pull down gently until you feel a comfortable stretch, then hold this position for at least 10 seconds.
3. Repeat the same process on the other side, ensuring that your hand is completely relaxed.
4. Do this four to five times in a session for optimal results.

6: Stretching of upper-back muscle

It’s important to perform the next cervical disc bulge stretching exercise as it stretches the muscles around our shoulder blade. These muscles are located in the upper back and can become stiff due to neck pain, leading to radiating pain in our hands if left untreated.

1. To stretch the left shoulder blade muscle, lift your left arm to shoulder level in front of your chest.
2. With your right hand, hold your left lower arm just behind the elbow, as shown in the figure.
3. Pull your left arm towards your chest and hold it for 30 seconds before gently releasing it.
4. You’ll feel the stretch in the upper back area around the shoulder blade.
5. Repeat the same process on the right side and hold it for 30 seconds.
6. This is also a stretching exercise, so you should do it four to five times in a session.
7. It’s important to perform this exercise twice daily, once in the morning and once in the evening, for the best results. It will give relief to a great extent.

Other home tips

If you experience a lot of pain in your neck, besides the exercises, you may also require a cervical collar. I have already created a video on how to use a cervical collar in neck pain. It is also essential to sleep correctly, as sleeping in the wrong way, such as using a thick pillow, can aggravate the problem. If you have cervical issues, it is recommended to follow the proper way to sleep with neck pain.

If your pain persists, it is recommended to consult a neurologist. Physiotherapists can provide cervical traction, which benefits C3 C4 disc hernia.

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Sunit. S. Ekka

Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.