04:53 PM | 01-02-2021

Iam suffering from bulging disc cervical region. My age is 37 please suggest me any cure in diet or treatment?

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2 Answers

11:47 AM | 08-02-2021


A bulging disc can occur when a disc slips out of the place. This lead to a herniated disc wherein the damage causes the inner substances of the disc to leak out. Both the conditions an cause pain in the neck. Physical therapy and exercises can help to treat a bulging disc.

A herniated disk often occur with the movements including-

  • Lifting
  • Pulling 
  • Bending 
  • Twisting

Here are some exercises that will help you to get releif-

Neck extension

  • Lie down on your back on a table or bed with the bottom of your neck in line with the edge.
  • Slowly or gently lower your head backwards and let it hang. If this makes your pain worse or sends pain down your arm. Don't continue. 
  • Hikd this position for 1 minute, rest 1 minute and then repeat 5 times.

Neck extension with head lift

  • Lie on your stomach on a table or bed with your arms on your side and head hanging off the structure. 
  • Slowly and gently raise your head up, extending your neck against gravity.
  • Hold this position for 5 to 10 seconds and repeat it 15 to 20 times.

Shoulder retraction

  • Sit or stand against a wall with your arms by your side.
  • Bend your elbow to 90 degrees.
  • Bring your shoulders down and back and push the back of your arms towards the wall, squeezing your shoulder blades together.

Isometric hold

  • Sit up tall and relax your shoulders. Put your hand on your forehead.
  • Press your head into your hand without moving your head.
  • Hold this position for 5 to 15 seconds and repeat it 15 to 20 times 

Exercises to avoid

Avoid high impact exercises while your disc is healing.

Exercises like running, jumping, powerlifting or anything that involves sudden sharp movements can greatly increase your pain and slow down healing.

Only gentle exercises are beneficial for the healing process because it increases blood flow to the spine, decreases stress and maintains strength.


Along with the exercises, a correct diet is also important for proper nutrition and healing.

Have only plant based natural foods.

Include salads, sprouts, nuts and beans in your diet. 

Eat fresh fruits and green leafy vegetables. 

Drink freshly prepared homemade fruit juices. 

Have coconut water and almond milk. 

Avoid all the dairy products and animal foods.

Thank you 

11:46 AM | 08-02-2021

Between each vertebra is a gel-filled disc that acts as a shock absorber and helps the spine move. A damaged disc, may bulge, pushing back into the spinal canal. The disc usually bulges toward one side of the canal (either right or left), which is why people with a bulging disc are likely to have pain and tingling on just one side of the body.

Make sure you get a Ct scan or MRI

Symptoms –

Severe pain in the neck, shoulder region may go up to the arm

Tingling sensation or numbness in the neck, shoulder, arm or hands

Common cause –

  •  Mainly due to lifestyle and poor nutrition ie long sitting, lack of stretching and exercise
  • Strain or injury
  • Obesity
  • Smoking
  • Poor posture
  • Inactivity

Line of treatment can be formed by seeing the investigation reports only.

Some general guidelines are –

  • Adopt a healthy lifestyle
  • Practice yoga on a regular basis
  • Perform pranayama and meditation to counter stress
  • Add Epsom salt in bathing water
  • Make sure you do not sit for long durations, always get up in between and stretch upwards,
  • Keep hot water bag on the stiff area and perform neck exercises –

1. Looking up and straight (do not bend neck down)

2. Right and left

3. Touch your ear to the shoulder on the same side

4. Static neck contractions to strengthen the neck muscles

5. Simple neck stretch

  • Sit or stand with your head looking forward
  • Gently turn your head to the right.
  • Lightly place your right hand on the back of your head and allow the weight of your hand to push your chin down toward the right side of your chest.
  • Relax your muscles and hold your head in this position for 15 seconds.
  • Repeat this stretch three times on each side.

6. Scalene stretch

  • Sit or stand with your arms hanging down at your side.
  • Reach your hands behind your back and grasp your left wrist with your right hand.
  • Gently pull your left arm down and tilt your head to the right side until you feel a slight stretch in your neck.
  • Hold this stretch for 15 to 30 seconds.
  • Repeat this stretch three times on each side.

Diet –

  • Eat natural, unprocessed foods. – You can get some really delicious and easy recipes on wellcure blog
  • Consume a diet low in carbs and high in vegan protein and high-fiber foods, spinach, and other dark, leafy greens, sprouts.
  • Dark red fruits, such as red grapes, blueberries, blackberries, and cherries
  • Make sure you drink plenty of water every day, your disc is mostly made up of water and dehydration leads to poor disc health Take a diet rich in Vit C, Vit D, omega-3 fatty acids, calcium, Glucosamine, and anti-inflammatory in nature-
  • Turmeric
  • Ginger
  • Almonds
  • Walnuts,
  • Chia seeds.
  • Green leafy vegetables
  • Ragi
  • Drumsticks
  • Cinnamon
  • Lemon
  • Citrus fruits
  • Guava

Foods to avoid

  • Avoid carbonated drinks. 
  • Avoid tea, coffee, and other caffeinated drinks. 
  • Avoid dairy products and animal foods. 
  • Avoid processed and packaged food items. 
  • Avoid refined oils, refined grains, and refined sugars.


  • Sleeping is very important to maintain the circadian rhythm and also to relieve stress from the body and mind. 
  • Take proper sleep of at least 7-8hours daily. Sleep early at night at around 10 pm and also wake up early in the morning at around 6 am.

Alternatively, you can also seek Acupuncture and physiotherapy

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