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Use a kitchen timer or stopwatch to time yourself and don't exceed seven minutes. Repeat the cervical neck traction each day, adding one minute per day to your time, until you reach 15 minutes. Continue at 15 minutes per day, as long as necessary, or until your symptoms cease.
To prevent future injuries it is important to lose weight develop your abdominal muscles. Also, work on proper lifting techniques and good posture. While most bulging cervical discs heal in 4 to 6 weeks, those that are treated with surgery can take from 3 months to 2 years to heal.