Cervical Herniated Disc: What It Is and the Best Exercises for Relief

El dolor de cuello puede surgir por varias razones. Una posible explicación de las molestias es una hernia discal en la columna cervical, que es el segmento superior de la columna vertebral que atraviesa el cuello. Y aunque eso pueda sonar un poco aterrador, lo cierto es que muchas personas tienen una hernia discal cervical y ni siquiera lo saben porque no provoca ningún síntoma, dice Julianne Payton, PT, DPT, fisioterapeuta de Hinge Health. 

Las hernias discales suelen asociarse al dolor lumbar, pero puedes experimentar alteraciones discales en cualquier parte de la columna vertebral, incluido el cuello. Pero anímate: Si tienes dolor de cuello, tanto si se debe a una hernia discal cervical como si no, hay muchas cosas que puedes hacer para sentirte mejor.

Sigue leyendo para saber más sobre las causas de una hernia discal cervical y cómo tratarla, incluso con ejercicios recomendados por nuestros fisioterapeutas de Hinge Health.

What Is a Cervical Herniated Disc?

Your spine is made up of bones called vertebrae that are stacked one on top of the other like building blocks. Rubbery discs sit between vertebrae to cushion them and help with movement. When you have a cervical herniated disc, the center of one (or more) of the flat, round discs in the cervical spine has pushed against its outer ring, says Dr. Payton.

The middle of each disc has a gel-like substance that’s surrounded by a tougher outer shell. In some cases, a disc may shift in such a way that some of the liquid center gets squeezed out, but that’s not a reason to panic, says Dr. Payton. “The center coming out isn’t necessarily a major contributor to pain, and the body can reabsorb that liquid or learn to adapt.”

One way pain can become an issue when a disc herniates is when the nerves (exiting the spinal cord) become irritated, which can cause pain in the shoulder, arm, or hand. It may be uncomfortable, but in only the rarest cases is it serious, says Dr. Payton. 

No matter what caused your cervical herniated disc, you might think it’s best to limit activity. But movement should be part of your recovery. “It’s natural for people to want to restrict neck movements for fear they may cause more pain, but movement is actually really helpful for neck pain,” says Dr. Payton. In fact, research fromBMC Musculoskeletal Disorders found that doing neck exercises often improves discomfort in this area (see below from some suggestions).

Hernia discal y protuberancia discal: ¿Cuál es la diferencia?

Many people wonder what the difference is between a herniated disc and a bulging disc. The terms are often used interchangeably, but they’re actually medically different. With a bulging disc, the jelly-like inner core doesn’t get squeezed out of its outer ring. It may protrude a bit, but it doesn’t exit the outer ring, which is what occurs when a disc herniates. Regardless of terminology, the symptoms and treatment are often the same.  

Cervical Herniated Disc: A Hinge Health Perspective

You may have a cervical herniated disc diagnosis, or you might have neck pain that feels like a herniated disc. And that label may make you feel stuck, like your pain is something you just have to live with. If there’s one thing we want you to know about your herniated disc, it’s this: You’re not stuck with your pain and there are always steps you can take to get back to doing what you love. 

You may not be able to control every issue involved in your neck pain, but you do have the power to change some important things. You can always take action to improve your situation — and that often starts with moving more. As our Hinge Health care team says, movement is medicine. Movement encourages blood and oxygen delivery to tissues for healing, keeps muscles strong and limber, and helps reduce pain. In other words, don’t talk yourself out of exercise — it’s exactly what you need to treat neck pain and prevent it in the future.

Symptoms of a Cervical Herniated Disc

Herniated discs don’t always cause symptoms; and research shows that it’s common for MRIs to show cervical disc herniations even when the person isn’t reporting any pain. In those cases, there isn’t anything you need to treat, says Dr. Payton. If you do feel pain, symptoms often include:

• Neck pain that occurs with movement.

• Neck pain that radiates through your arm; you might also have tingling or numbness in your arms or hands.

• Pain near your shoulder blade.

It’s not common, but it’s possible for a herniated disc to compress the spinal cord so much that it causes a sudden loss of bladder or bowel control or severe weakness in one or more limbs. This warrants immediate medical attention.

Causes of a Cervical Herniated Disc

A cervical herniated disc often happens as your body naturally ages and changes, says Dr. Payton. “It’s not necessarily something you did,” she says. The most commoncauses include:

• Aging

• Arthritis, especially neck osteoarthritis, which gets more common with age

• Injuries or trauma, like being in a car accident

Cervical Herniated Disc Prevention

Because the most common cause of a cervical herniated disc is aging, you can’t really do much to directly prevent it, says Dr. Payton. But know this: Just because you may not be able to prevent a cervical herniated disc, that doesn't mean there aren’t steps you can take to prevent it from causing you discomfort (remember: most herniated discs don’t hurt!).

By staying as active as possible, you can help prevent neck pain from occurring — whether you have a cervical herniated disc or not, says Dr. Payton.

Opciones de tratamiento

You don’t need a definitive diagnosis of a cervical herniated disc to start treating most neck pain. Some strategies include: 

Ice or heat. Either one can help relieve neck pain and soreness. Go with whichever feels better to you, says Dr. Payton.

Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for cervical herniated disc pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.

Breathing exercises. Deep breathing can calm your nervous system and, in turn, dial down your body’s pain response. One relaxing option is pursed lip breathing. Here’s how to do it:

• Forma un pequeño círculo con los labios como si fueras a silbar.

• Then, inhale through your nose.

• Al exhalar, sopla lentamente a través de los labios. Al alargar la exhalación, aumentarás tu sensación de calma.

• Para agregar un elemento relajante, sopla lentamente sobre la palma de una de tus manos. Intenta con las dos; a ver cuál prefieres.

Physical therapy. Any movement is beneficial, but a physical therapist can tailor a regimen to your specific needs. “Hinge Health’s neck program is set up really well to address people with a cervical herniated disc,” says Dr. Payton. “First, we emphasize stretching and desensitizing nerves. As you progress, you’ll work on strengthening muscles that support the neck and help it stay as strong as possible. The goal is to help you do more of the activities you want to do with less risk of flare-up or injury.” You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

Injections. If your pain is significant and exercise and physical therapy hasn’t helped provide enough relief for you, thencorticosteroid injections may be worth a try, says Dr. Payton. “These injections are relatively low-risk and not as invasive as surgery, which would be a last resort,” she says.

Estirar y fortalecer el cuello puede ayudarte mucho si tienes una hernia discal cervical. Pero no te detengas ahí. Los movimientos que estiran y fortalecen toda la parte superior del cuerpo, incluidos el pecho, los hombros, la parte superior de la espalda y los brazos, ayudan a sostener el cuello y a aliviar la tensión y el dolor causados por una hernia discal cervical. 

La información contenida en estos vídeos está destinada exclusivamente a fines educativos y no constituye consejo médico ni tratamiento para ninguna afección específica. Hinge Health no es tu proveedor de atención médica y no es responsable de ninguna lesión sufrida o exacerbada por tu uso o participación en estos ejercicios. Consulta a tu proveedor de atención médica sobre cualquier pregunta que puedas tener sobre tu afección o tratamiento médico.

Consejo de fisioterapeuta: Mézclalo

El dolor de cuello puede surgir o empeorar por mantener el cuello en una misma posición durante demasiado tiempo, dice el Dr. Payton. "Si miras al ordenador de frente la mayor parte del día, tómate descansos para mirar hacia arriba, hacia abajo y de lado a lado", dice. "Si eres fontanero o electricista y pasas mucho tiempo mirando hacia arriba, por ejemplo, tómate descansos para mirar hacia abajo. La variedad es clave para aliviar el dolor de cuello".

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

Referencias

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2. Ma, B. (2023, August 12). Intervertebral disk. Medicine Plus. Retrieved from https://medlineplus.gov/ency/imagepages/19469.htm

3. Understanding Spinal Anatomy: Intervertebral Discs. (2016, December 20). Colorado Comprehensive Spine Institute. https://www.coloradospineinstitute.com/education/anatomy/intervertebral-discs/ 

4. Sharrak, S. & Al Khalili, Y. (2023, August 28). Cervical Disc Herniation. National Library of Medicine. StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK546618/ 

5. Spinal Cord Compression. (n.d.). Johns Hopkins. Retrieved from https://www.hopkinsmedicine.org/health/conditions-and-diseases/spinal-cord-compression 

6. Wu, S.-K., Chen, H.-Y., You, J.-Y., Bau, J.-G., Lin, Y.-C., & Kuo, L.-C. (2022). Outcomes of active cervical therapeutic exercise on dynamic intervertebral foramen changes in neck pain patients with disc herniation. BMC Musculoskeletal Disorders, 23(1). doi:10.1186/s12891-022-05670-6

7. Herniated cervical disc. (2022, September). Mayfield Brain and Spine. Retrieved from https://mayfieldclinic.com/pe-hcdisc.htm

8. Cervical Disc Herniation. (n.d.). Columbia University Irving Medical Center. Retrieved from https://www.columbiadoctors.org/health-library/condition/cervical-disc-herniation/    

9. Cervical Osteoarthritis (Arthritis in the Neck). (n.d.). Bon Secours. Retrieved from https://www.bonsecours.com/health-care-services/spine-care/conditions/cervical-osteoarthritis

10. Therapeutic Injections for Neck Pain. (n.d.). NYU Langone Health. Retrieved from  https://nyulangone.org/conditions/neck-pain/treatments/therapeutic-injections-for-neck-pain 

11. Nakashima, H., Yukawa, Y., Suda, K., Yamagata, M., Ueta, T., & Kato, F. (2015). Abnormal Findings on Magnetic Resonance Images of the Cervical Spines in 1211 Asymptomatic Subjects. Spine, 40(6), 392–398. doi:10.1097/brs.0000000000000775