Stretches for Pinched Nerve Pain

When a nerve root is compressed, damaged or inflamed, you certainly feel it. Commonly known as a pinched nerve, this condition results in numbness, tingling, weakness or a painful sensation, typically around the neck, shoulders or somewhere along the spine.

What Causes a Pinched Nerve?

Nerve signals in the body have been aggravated, amplified or interrupted in some way. Repetitive stress on the hips, back or joints from walking, standing or sitting for long periods is one common cause.

Although older adults are more likely to experience a pinched nerve, several other factors could lead to this condition:

• Sports injury
• Uncomfortable sleep position
• Falls
• Car accidents
• Tight hip flexors
• Herniated disc
• Lifting or bending in sudden movements
• Age-related degeneration to the spine
• Bone growths compressing the nerves

You may feel a pins and needles sensation, weakness or pain in the affected area. The pain gets worse when you’re moving the joint and range of motion is often decreased.

Severe cases may require medical care but for many patients, gentle exercises that target the affected area can help relieve minor nerve pain. These stretches lessen the pressure placed on the nerve and loosen the surrounding muscles. Plan to make these exercises part of your daily routine, two or three times per day.

Physical Therapy for Pain Relief

Physical therapists help to ease pain, whether from a sports injury or surgical procedure. A pinched nerve can keep you from activities you enjoy; working with one of our PTs can get you back to your life. We’ll determine the root of your pain and alleviate pressure on the nerves with specialized techniques.

The following exercises can be done at home to supplement our work and relieve discomfort in the neck, shoulders and upper back.

Trapezius Stretch

This exercise targets the muscles behind your neck to relieve pain stemming from a compressed nerve:

• Slide your right hand under your right thigh
• Take your left hand and use it to tilt your head to the left
• Hold this position for 30 seconds before releasing

Posterior Stretch

Involving a folded towel or cloth, this exercise targets the neck area and helps to improve posture:

• Grab the towel or cloth with both hands and hold it behind your head
• Using the towel for resistance, move your head back into it
• Every time you nod back, hold the position for three seconds before releasing

Chin Tuck

This neck exercise helps lengthen the muscles and improve posture:

• Place two fingers on your chin
• Push downward on your chin, moving it toward your neck
• Hold for three seconds, before releasing your chin

Head Turns

If your neck has low range of motion, try this exercise at a slow pace that won’t cause you pain:

• Straighten your head and neck, so that you’re facing ahead
• Turn your head to the right, as far as you can go
• Hold this position for five to 10 seconds
• Do the same to the left side

Shoulder Rolls and Shrugs

Try the following exercises to relieve tension and pain in the shoulders and neck area:

• Lift your shoulder blades upward
• Roll them back down to the starting position
• After five or six times, try it in reverse

For shrugs, start by standing then:

• Keep both arms relatively straight at your sides
• Move your shoulders in a rotating motion
• Rotate in the opposite direction to return to the first position

Exercises For the Whole Body

Not every pinched nerve occurs in the neck and shoulders. If your pain is closer to the hips or around the lower back, start with the following exercises.

Side Bends

This exercise is meant to stretch and help alleviate any lower back pain:

• Stand with your hands on both hips and make sure your posture is straight
• Slowly lean to the left then right, holding for a few seconds each time
• Do five groups of bends

Twist

Addressing the gluteal muscles, this exercise helps reduce hip and lower back pain:

• Sit on the floor, with your legs stretched out in front
• Bend your right knee, before crossing the right foot over the left knee
• In this position, move the right heel closer to your left hip with the right foot flat on the floor
• As you do this, reach your right arm behind your back and try to touch the floor
• Your left hand should sit on the right knee and guide it to the left
• Hold this position for up to 30 seconds, then put everything in reverse

Piriformis Stretch

Another stretch for the hip, this exercise loosens up the piriformis muscle, which can lock up or compress a nerve when you sit or stand for long periods or from demanding exercise routines:

• Lie down on a flat surface
• Wrap both hands around one knee, before pulling it toward your head in an upward motion
• For a greater stretch, start by grabbing the ankle and push it up toward the opposite hip
• Hold each position for 10 seconds before releasing
• Repeat on the other side

Bridge

For the knees, hips and back, this exercise requires you to lie down on a flat surface like the carpet:

• Bend your knees at 45-degrees with your feet flat on the ground and in-line with the shoulders
• Keep your arms straight at your sides and flat on the floor
• Lift through the heels to push your lower back and midsection off the floor
• Try to make a straight line with your knees, hips and shoulders
• Hold this position for up to 30 seconds, before lowering down

Along with light stretching, consider low-impact, aerobic exercises such as cycling, walking, swimming and yoga. The goal is to get the blood circulating to help with healing, flexibility and reduced pain.
 
To learn more about our physical therapy services, contact Integrated Rehab today!