What does fact checked mean?
At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Exercise to Release Pinched Nerves
A pinched nerve occurs when a nerve is compressed or squeezed by a herniated disc in the spinal cord, a ligament, muscle or cartilage 1. This pressure causes damage or inflammation to the nerve, resulting in pain, muscle weakness, numbness or a tingling sensation. Stretching and extension exercises are often recommended to strengthen and stretch the muscles in the affected area. This relieves the pressure on the nerve, reduces the pain and discomfort and returns the nerve function.
If you are experiencing serious medical symptoms, seek emergency treatment immediately.
Aerobic Exercise
Aerobic exercises such as walking, cycling and swimming are recommended for reducing the pain and discomfort associated with a pinched nerve, according to OurHealthNetwork.com 12. Aerobic exercise increases your blood circulation and delivers oxygen and nutrients to the damaged nerve, which facilitates healing. Aerobic exercise is also important in maintaining the flexibility and strength of the muscles and ligaments surrounding the pinched nerve 1. The surrounding tissue needs to be toned and conditioned to help with blood circulation and nutrient delivery to the pinched nerve 1. Additionally, aerobic exercises stretch and strengthen the surrounding tissue and muscle, relieving the pressure on the pinched nerve 1.
Side Bend
Calcific Tendonitis Exercises
Learn More
A pinched nerve can occur in the lower back as a result of a herniated disc, slipped disc or muscles compressing on a nerve root 1. A side bend is an extension exercise that will help relieve the pain and discomfort associated with a pinched nerve 1. To perform this exercise, stand on a hard surface, ensuring that your back and spinal cord are straight. Place both hands on your hips. Stretch your lower back by leaning slowly to both sides of your body. Repeat this exercise five times, ensuring that you work both sides of your body.
- A pinched nerve can occur in the lower back as a result of a herniated disc, slipped disc or muscles compressing on a nerve root 1.
- Repeat this exercise five times, ensuring that you work both sides of your body.
Shoulder Shrugs
Cervical radiculopathy is classified as a pinched nerve in spinal cord, however, the pain radiates from the back and is felt in the shoulders, arms and hands, notes Ourhealthnetwork.com 12. The pain might be dull or sharp and burning. Shoulder shrugs can stretch the surrounding muscles and reduce the pain and discomfort. To perform this exercise, stand straight and place both arms by your side. Begin to shrug your shoulders toward your neck and move them backward through a rotating motion. Repeat this exercise 15 times. While shrugging your shoulders, alternate between forward and backward rotations.
- Cervical radiculopathy is classified as a pinched nerve in spinal cord, however, the pain radiates from the back and is felt in the shoulders, arms and hands, notes Ourhealthnetwork.com 1.
- Begin to shrug your shoulders toward your neck and move them backward through a rotating motion.
Chin Extension
Physical Therapy Exercises After Hand Surgery
Learn More
To perform this exercise, sit on a bench or chair and lock your fingers behind your head. Lower your chin toward your chest and at the same time, rotate your chin to the left and right. As you rotate your chin toward your chest, hold the stretch for 15 seconds when you can no longer extend you chin downward. Repeat this exercise five times.
- To perform this exercise, sit on a bench or chair and lock your fingers behind your head.
Related Articles
References
- MayoClinic.com: Pinched Nerve
- OurHealthNetwork: Pinched Nerve -- Description
- Hochman MG, Zilberfarb JL. Nerves in a pinch: imaging of nerve compression syndromes. Radiol Clin North Am. 2004;42(1):221-45. doi:10.1016/S0033-8389(03)00162-3
- NIH National Institute of Neurological Disorders and Stroke. Pinched nerve information page. Updated March 27, 2019.
- AdventHealth Medical Group. Cauda equina syndrome.
- AAOS OrthoInfo. Cervical radiculopathy (pinched nerve). Updated June 2015.
- Dimitrova A, Murchison C, Oken B. Acupuncture for the treatment of peripheral neuropathy: A systematic review and meta-analysis. J Altern Complement Med. 2017;23(3):164-179. doi:10.1089/acm.2016.0155
- Conger A, Cushman DM, Speckman RA, Burnham T, Teramoto M, McCormick ZL. The Effectiveness of Fluoroscopically Guided Cervical Transforaminal Epidural Steroid Injection for the Treatment of Radicular Pain; a Systematic Review and Meta-analysis. Pain Med. 2019 Jun 10. pii: pnz127. doi:10.1093/pm/pnz127 [Epub ahead of print]
- Keating L, Treanor C, Sugrue J, Meldrum D, Bolger C, Doody C. A randomised controlled trial of multimodal physiotherapy versus advice for recent onset, painful cervical radiculopathy - the PACeR trial protocol. BMC Musculoskelet Disord. 2019 Jun 1;20(1):265. doi:10.1186/s12891-019-2639-4
Resources
Writer Bio
Chekwube Ndubisi has been writing professionally since 2008. She is a medical writer and avid health enthusiast writing for BioPlan Associates and The American College of Ob/Gyn. Ndubisi has doctoral degree in pathobiology and molecular medicine and a Master of Science in cellular and molecular biology.