Pinched Nerve Exercises

Pinched Nerve Exercises

Activities that are low-impact are good pinched nerve treatment. These allow the pinched nerve to rest while increasing blood flow to heal helping occur. They also help improve muscle tone which may help prevent further injuries.

Low-impact pinched nerve treatment exercises may include:

  • Walking or swimming: These activities move the muscles with minimal joint stress. Since the pinched joint is likely located in a joint, these may not cause increased pain.
  • Be sure to maintain your posture when walking. Keep your head up and your shoulders back. Try not to jump up or bounce as you step.
  • Inactivity can lead weakened muscles and this can delay healing. Pinched nerve exercises are essential to healing.

Back Exercises for Pinched Nerves Treatment

Side Bend Pinched Nerve Exercises
  • Stand up straight, feet about a shoulder-width apart
  • Place one hand on each of your hips
  • Maintaining your posture, gently lean over to the left as far as you comfortably can
  • Lean back to center
  • Maintaining your posture, gently lean over to the right as far as you comfortably can
  • Lean back to center
  • Repeat 5 times to the right and to the left

Twist Pinched Nerve Exercises

  • Stand up straight, feet about a shoulder-width apart
  • Place your right hand on your left knee
  • Lean forward, pulling yourself forward and gently stretching
  • Hold this position for a count of 5
  • Return to a standing position
  • Place your left hand on your right knee and repeat the pinched nerve exercise in this direction
  • Return to the starting position
  • Repeat the stretch 5 times in each direction

Hamstring Pinched Nerve Exercises

  • Sit down on the floor, back straight and legs straight out in front of you
  • Gently and slowly lean your body forward, trying to reach your toes with your hands as far as you comfortably can, stretching the muscles in the back of your thighs
  • Hold this tension for a count of 5 to 10
  • Slowly sit up straight
  • Repeat 5 times

Shoulder Exercises for Pinched Nerves Treatment

Chin Extension Pinched Nerve Exercises
  • Sit up straight in a chair
  • Lock your hands together and bring them together in the back of your head
  • Slowly tilt your chin to the left and downward
  • Hold this position for a count of 15
  • Slowly return your head to the center
  • Slowly tilt your chin to the right and downward and hold for a count of 15
  • Slowly return your head to the center
  • Repeat the pinched nerve exercise in both directions 5 times

Shoulder Shrug Pinched Nerve Exercises

  • Stand up straight with your arms at your sides
  • Without moving your chin, move your shoulders forward and up in a circular pattern (rotating them in a clockwise direction)
  • Return to the starting position
  • Repeat 15 times
  • Relax for a count of 30
  • Without moving your chin, move your shoulders backward and up in circular pattern (rotating them in a counterclockwise direction)
  • Return to the starting position
  • Repeat the pinched nerve exercise 15 times

Modified Bench Press Pinched Nerve Exercises

  • Perform this lying on the floor on your back
  • Hold a broomstick in both of your hands placed shoulder-width apart, across your body horizontally
  • Bench press the broomstick up until your arms are straight at the elbows
  • Lower your arms
  • Repeat 15 times
  • Rest for a count of 30
  • Repeat 15 times, rest for a count of 30 and then repeat the pinched nerve exercise 15 more times

Other Pinched Nerve Treatment Exercises

  • Aerobic Pinched Nerve Exercises: Aerobic exercises like swimming, cycling and walking help decrease the discomfort and pain that often accompany a pinched nerve. They stimulate blood flow and oxygenation to the injured or irritated nerve which can help you heal faster.
  • Pilates: Pilates helps in developing a strong core, it can help balance the development of muscle tissue, and it helps to reinforce and maintain good posture. It is an excellent pinched nerve exercise routine because it is low-impact. This means it can help minimize the risk of new nerve damage as well as provide relief from current pain.
  • Yoga: Yoga routines combine controlled breathing, deep relaxation, and classic poses to strengthen and condition the body. It makes no difference what your physical limitations are or your current level of flexibility is. Yoga has helped many people with a pinched nerve exercise.
  • Water Pinched Nerve Exercises:  Movement in the water helps pinched nerves by loosening the body while providing support.

Muscle Balance Therapy for Pinched Nerve Treatment

Pinched nerve exercises can help provide relief, but to prevent back pain and discomfort in many other areas of your body, it often helps to address muscle imbalances.

Muscle balance therapy as a form of pinched nerve exercise is a way to detect which muscles are weak and are causing the most pain. Specific exercises are then given to strengthen the weakest muscles as well as specific stretches to relax muscles that are overly tense.

Show Less Show Comments
Questions & Answers
Q:
What is the best way to treat permanent back and neck pain and stiffness?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Read more tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Read more
Temed Holdings
4 answers
Q:
What is the best treatment for neck pain and shoulder Pain?
A:

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the palm of your hand on the back of your neck, at the base of your head
  4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax
  6. Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place your left hand, palm down, on the left side of your head (around your ear)
  4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat 5-10 times
  7. Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the tips of your fingers on your forehead
  4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises

Read more
Temed Holdings
4 answers
Q:
How do I reduce the shoulder and neck pain?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Carry weight evenly

Many people make the mistake of carrying a heavy briefcase or their purse on their shoulder or on one side of their body. Doing this causes strain in the muscles and leads to pain.

Remove non-essentials from your briefcase or purse. Consider using a backpack to evenly distribute the weight across your shoulders. If you choose to carry a purse or backpack, keep your shoulders level while carrying it.

Neck Pain Tips: Maintain a proper posture

The most common posture contributing to neck pain is the “head-and-shoulders-forward” posture. In this position, the neck slopes forward, putting the head in front of the shoulders.

In this position, the head pulls the upper back forward also in a slumped position. This places a strain on the entire spinal column.

More tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Read more
Temed Holdings
4 answers