Need your Advice

MillerMan · 02-05-2009, 07:41 AM

Hi
Looking for some advice regarding issues with my neck.
I have been diagnosed via MRI with mild-to-moderate disc bulge in the C5-C6 area causing moderate stenosis. The initial pain started about a year ago in my neck shoulder and left arm and the pain was substantial at that time. With anti-inflammatorys, steroids (orally) and PT, I felt much better. My doctor told me I am a long way from considering surgical repair. I am back lifting again and I occasionally get a little pain and soreness in neck, shoulder and left arm and although uncomfortable, nothing serious. The pain, as I understand, is cause by the disc pushing on the nerve root and causing inflammation. I am very careful to use good form when lifting.
My question - Assuming very good form on all exercises - What weightlifting routines, exercises should I avoid as they may trigger this condition to flare-up or worsen? So far I have been unable to pinpoint any particular exercise that may be detrimental. With the exception of using a trap bar. I added this to my routine once and within a couple of days the pain settled in.
Thanks

UConnJulie · 02-05-2009, 09:22 AM

I would avoid shrugs, or any direct upper trap work.
Focus on lower trap strengthening, pectoral stretching, posture posture posture.
You might also find any overhead exercises aggravate it.
Be aware of keeping your cervical spine in a neutral position and avoiding poking your chin forward or prolonged looking up.

MillerMan · 02-05-2009, 11:27 AM

Thanks Julie
That's what I thought - Shrugs and overhead may not be good.
Can you give me an example of lower trap strengthening exercises? Any other exercises you would recommend that may improve my condition?

UConnJulie · 02-06-2009, 02:05 PM

Do a search on here for "lower trap strengthening" or "scapular stabilization exercises". That should turn up something ...