Neck disc prevention exercises, muscle relaxation, and proper posture

I have been suffering from a neck disc problem for almost 20 years.

Originally having a serious forward head posture, I have a small build since childhood, and since I attended a school located on a high ground while carrying a heavy backpack, I developed rounded shoulders. Reading a lot of books in one posture worsened my disc condition.

 

I have tried almost every treatment imaginable over the past 20 years, including orthopedics, traditional Korean medicine clinics, manual therapy, and chiropractic care, without missing out on any.

When experiencing severe pain, injections can temporarily reduce the pain, and traction therapy can help when the pain is mild, but I don't think there's a complete cure.

Surgery doesn't seem to be the best option either;;;;;; I'm also scared;;;

The problem is that this cervical disc herniation doesn't end with just the neck; when the neck hurts, the shoulders also hurt and the arms go numb and hurt. Trying to adopt a slightly less painful posture can actually lead to worse postures, causing symptoms like scoliosis or pelvic misalignment, which in turn can lead to lumbar disc issues.

Anyway, the nickname has become the general hospital...

 

Since complete treatment is difficult, the best approach is actually to consistently exercise to build the necessary muscles.

Maintaining a consistent exercise routine while busy with work and daily tasks is not an easy feat.

 

Anyway, as a result of long-term pain, the easiest way to relieve pain is to do light stretching for about 20 to 30 minutes before bed. Since even this stretching is somewhat difficult to do consistently every day, I am trying to do it at least three times a week.

Whether you do stretching or not makes a difference in how you feel when you wake up in the morning.

On days when the pain is less, I feel good all day long.

 

When I pose and take a picture, haha, it's a bit embarrassing~~~

I brought the image of the stretching pose I follow the most~~

 

There are a total of 16 different postures~~

It might be good to print out one large example and try to follow along.

I'm a very, very lazy sloth type, so I don't even follow everything I do myself...

Please consistently try numbers 2, 5, 8, 9, 12, 14, and 16~~~~

It really helps relieve pain when your lower back or shoulders hurt.

 

In fact, people who haven't been sick will never understand the feelings of someone who is ill, even in death..........

No, where does it hurt??? But for those who are really in pain...........people who are in pain will understand...

How truly painful and sad it is, and how difficult it is to endure.

 

Still, let's live by exercising, loving my body, even if it's a little less painful, bothersome, or difficult.

 

Oh!! Haha, that doesn't mean I only do breathing exercises and yoga stretching, haha.

I'm a woman who has been playing table tennis for 15 years. Haha.

However, since table tennis is an activity that uses only one side, stretching becomes even more essential~~

Let's make sure to do aerobic exercises that make you sweat at least 2 to 3 times a week...

 

 

 

Haha, here's a little shot of me playing table tennis!!! Embarrassing, embarrassing, quickly quickly~~!!