Low Back & Pelvis

What It Is

The bones (vertebrae) forming the spine are cushioned by flat, round discs. When the discs are healthy, they act as shock absorbers for the spine and help to keep it flexible (AAOS, n.d.a). If a disc becomes damaged, its soft centre may bulge outwards or break through its tough outer layer, which is referred to as a slipped, prolapsed or herniated disc (NHS, 2024). A herniated disc can occur in any part of the spine, but it tends to be most common in the neck (cervical spine) and the lower back (lumbar spine). Seven vertebrae between the upper back and the head make up the cervical spine (AAOS, n.d.a).

Cervical Disc Herniation Anatomy

The spine is made up of the lower and upper back and the neck. Your spine is an upright row of bones stacked on top of each other, which is referred to as the vertebral column. Individual bones within the spine are referred to as vertebrae. The vertebral column begins underneath the skull and runs all the way down to the buttocks.

The front of each vertebra is a solid, round cylinder of bone. Between each pair of vertebrae is a disc, attached to the vertebra above and the vertebra below. Each disc has a tough, flexible outer ring and a soft, jelly-like centre (AAOS, n.d.a). Strong muscles and ligaments keep the vertebral column together. All of these structures work together to support and protect the spinal cord.

When a disc herniates, its jelly-like centre pushes out towards the spinal canal and can press on a nerve root. This can cause neck pain and pain, tingling, numbness or weakness in the shoulder, arm or hand (AAOS, n.d.a; NHS, 2024).

Causes of Cervical Disc Herniation

The most common cause is age-related wear and tear (degeneration) of the discs. In younger people, it is most often caused by a sudden injury (AAOS, n.d.a). A herniated disc often happens with lifting, pulling, bending or twisting movements (AAOS, n.d.a). Other contributing factors may include genetics (weak fibres in the disc can run in families) and trauma (such as a sports injury or road traffic accident).

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Treatment

Self-Care & Treatment

How to Treat a Cervical Disc Herniation

Most people with a cervical disc herniation get better over time with non-surgical treatment (AAOS, n.d.a; NHS, 2024). Specific exercises can help relieve pain, strengthen the neck muscles and improve range of motion in your neck (AAOS, n.d.a). I can guide you through these exercises, along with hands-on treatment and advice on the activities that may be adding to your symptoms. See the My Approach tab for how I work.

1. Keeping Active

Keeping active also helps: if the pain is very bad you may need to rest at first, but you will get better more quickly if you gradually start gentle exercise, such as walking or swimming, as soon as you can (NHS, 2024). Heat or cold packs can also help.

2. Neck Collar

It is usually better to keep your neck moving, so do not wear a neck collar unless a doctor tells you to (NHS, 2023). If a doctor does suggest a soft collar, it should only be worn for a short time, because long-term use can weaken the neck muscles (AAOS, n.d.a).

Treatments you may want to discuss with your family doctor or nurse practitioner

Options outside my scope

Prescription medicines and steroid injections: a doctor may prescribe stronger painkillers or a short course of steroid medicine, or arrange a steroid injection near the affected nerve (AAOS, n.d.a; NHS, 2024).
Scans: if your symptoms do not get better, you may be referred for an MRI scan (NHS, 2024).
Surgery: surgery is not usually needed (NHS, 2024). Operations include anterior cervical discectomy and fusion (removing the disc through the front of the neck and joining the vertebrae together), artificial disc replacement (replacing the disc with an artificial one so the neck keeps more of its movement) and posterior laminoforaminotomy (an operation from the back of the neck to make more room for the nerve) (AAOS, n.d.b). If you have surgery, follow your surgical team's instructions about recovery.

How I can help (see the My Approach tab)

Movements that ease arm symptoms, and a home exercise programme
Hands-on treatment for the neck, upper back and shoulders
Gentle manual traction (gentle pulling in line with the spine) to stretch the joints and muscles of the neck (AAOS, n.d.a)
Posture and desk set-up advice
Supportive care alongside your doctor's plan if your symptoms are severe

Tips

Do not keep your neck in the same position for a long time, for example when sitting at a desk or looking at a phone, tablet or laptop. Sit upright, roll your shoulders back gently and bring your neck back (NHS, 2023).
Combining aerobic exercise with specific exercises will help to keep the muscles around your neck stronger.
If you are not sure about your posture, seek advice from your osteopath, chiropractor or physio. I can also check your posture and desk set-up with you.
See your family doctor or nurse practitioner if painkillers are not helping, the pain is not getting better after a few weeks, or you have worsening weakness or numbness (NHS, 2024).
Maintain good range of mobility in your neck by doing the right exercises. I'll advise you on what you should and should not be doing with regards to exercises.

Treatment

My Approach

When a disc in the neck presses on a nerve root, pain, pins and needles or numbness can run into the shoulder, arm or hand. My aim is to settle the nerve, find the movements that ease your arm symptoms, and then build your neck's strength and range back up.

Which path we take depends on your symptoms. If you have neck and arm pain or tingling but your strength is normal, I can treat you directly. If you have weakness, or numbness or other nerve symptoms that are getting worse, see your family doctor or nurse practitioner first; once you've been checked, I support the plan they set.

I start by assessing how your neck moves, which movements bring your arm symptoms on or ease them, and the sensation, reflexes and strength in your arms, rechecking these as we go.

If Your Symptoms Are Mild

Finding the movements that draw symptoms back towards the neck, often retraction: gliding the head straight back, like making a double chin
Arm symptoms easing is a good sign, even if the neck is a bit sorer for a while; symptoms spreading further down the arm means we stop or change what we're doing
Hands-on work for the guarding muscles of the neck, upper back and shoulder blades, and gentle mobilisation of stiff joints, never quick thrusts
Gentle manual neck traction, with no sharp or fast movements
Warm applications in the clinic, and gentle nerve glides once things are settling

If Your Symptoms Are Severe

I follow your doctor's plan, and after surgery I need your surgical team's okay before hands-on treatment
Easing the muscles that work overtime to protect the area, and scar work once healed if you had surgery
Gentle exercises you've been cleared for, building back towards strength

Building Strength and Habits

The deep neck flexor nod (a small "yes" nod), then strengthening between the shoulder blades
Your desk, screen height, chair and pillow, and breaking up long spells in one position
A home programme, and staying active with walking or swimming

If weakness is getting worse, see your family doctor or nurse practitioner. If you notice clumsy hands, trouble walking, or changes in bladder or bowel control, call 911 or go to the emergency room.

What to Expect

Typical Course

Typical course: For mild symptoms, visits are usually once or twice a week at first, then weekly, then spaced out as you manage more on your own, with a reassessment at about 4 to 6 weeks; most people start to feel better within a few weeks and keep improving over about 6 to 12 weeks. For severe symptoms, the timeline follows your doctor's or surgical team's plan, with visits usually starting weekly once you're cleared.

What I Focus On

Nerve Screening

Centralising Arm Symptoms

Gentle Neck Mobility

Deep Neck Strength

Posture & Desk Set-Up

Sources

References

American Academy of Orthopaedic Surgeons (AAOS) (n.d.a) Cervical radiculopathy (pinched nerve). Available at: https://www.orthoinfo.org/diseases--conditions/cervical-radiculopathy-pinched-nerve/ (Accessed: 7 October 2026).
American Academy of Orthopaedic Surgeons (AAOS) (n.d.b) Surgical treatment for cervical radiculopathy. Available at: https://www.orthoinfo.org/treatment/cervical-radiculopathy-surgical-treatment-options/ (Accessed: 7 October 2026).
NHS (2024) Slipped disc. Available at: https://www.nhs.uk/conditions/slipped-disc/ (Accessed: 7 October 2026).
NHS (2023) Neck pain. Available at: https://www.nhs.uk/symptoms/neck-pain-and-stiff-neck/ (Accessed: 8 October 2026).

Massage therapy · Kitchener–WaterlooCervical Disc Herniation

What It Is

Cervical Disc Herniation Anatomy

Causes of Cervical Disc Herniation

Self-Care & Treatment

How to Treat a Cervical Disc Herniation

1. Keeping Active

2. Neck Collar

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

If Your Symptoms Are Mild

If Your Symptoms Are Severe

Building Strength and Habits

Typical Course

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooCervical Disc Herniation

What It Is

Cervical Disc Herniation Anatomy

Causes of Cervical Disc Herniation

Self-Care & Treatment

How to Treat a Cervical Disc Herniation

1. Keeping Active

2. Neck Collar

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

If Your Symptoms Are Mild

If Your Symptoms Are Severe

Building Strength and Habits

Typical Course

References

Related Conditions

Degenerative Disc Disease (DDD)

Disc Herniation

Leg Length Discrepancy

Lower Back Pain

Book a session