From the Research
For cervical disc herniation at C6-7 affecting the thecal sac, I recommend a combination of gentle neck stretches and stabilization exercises, as supported by the principles of reducing pressure on the herniated disc and promoting healing of the annular tear, although the provided studies do not directly address exercises for this specific condition 1, 2. The exercises should include chin tucks, gentle neck rotations, isometric exercises, and shoulder blade squeezes.
- Chin tucks: gently draw your chin straight back while keeping your neck level; hold for 5-10 seconds and repeat 10 times, several times daily.
- Gentle neck rotations: slowly turn your head side to side within a pain-free range.
- Isometric exercises: place your palm against your forehead and apply gentle pressure while resisting with your neck muscles, holding for 5-10 seconds; repeat with pressure against the back of your head and on each side.
- Shoulder blade squeezes: pull your shoulder blades together, hold for 5 seconds, and repeat 10 times. Perform these exercises 1-2 times daily, stopping if pain increases. It is essential to combine these exercises with proper posture maintenance, especially when sitting at a desk or using electronic devices. Heat therapy for 15-20 minutes before stretching can increase blood flow and tissue elasticity, as generally recommended for musculoskeletal conditions, although specific evidence for cervical disc herniation is limited 3, 4. Remember that consistency with gentle exercises is more effective than aggressive stretching, which could worsen your condition. Given the lack of direct evidence on exercises for cervical disc herniation at C6-7, the recommendation is based on general principles of managing spinal conditions and promoting spinal health, with an emphasis on minimizing risk and optimizing recovery 5.