Neck pain from a slipped, herniated, bulging or prolapsed cervical disc can be really debilitating.
If you spend long periods of time staring down at your phone, using your laptop or slouching in bed watching Netflix on an ipad, you can cause the discs in your neck to bulge, putting pressure on the nerves running past them. (This is why in all of our guides we talk about getting rid of your “pain markers”).
One of the most common symptoms of cervical disc injuries is stiffness through the neck muscles. This is often your neck going into a protective mode to stop you from bending forwards while the disc tries to heal. The issue is that people will often try and just stretch it out, which can make things even worse.
We prefer the following technique as it gets the muscles in the neck to relax, activates some of the muscles that support the neck and doesn’t put the neck in a poor position.
Upper Traps – Active Release with Chin Tuck
Using the highly technical massage tools known as your fingers, press into the upper trapezius muscle between the base of your neck and your shoulder.
Applying a 4/5 out of 10 pressure, press in while gently rotating your head from side to side.
While doing this tuck your chin slightly, as if trying to give yourself a double chin. (Don’t worry, it’s not permanent!)
Do this for about 5-10 repetitions, then move along the muscle to another point that feels tight. Make sure to do both sides!
Watch the video below for more details.
Hope you found that helpful! If you would like to find out more about how to treat your own cervical disc pain, we have created an amazing video ebook, which contains a full 12-week recovery plan, self-treatment techniques, rehab exercises, an anti-inflammatory diet, sleep & fitness advice plus loads more.
Robert Griffiths BSc (Hons) Chiro DC
Doctor of Chiropractic