Pinched Nerve Exercises

 A pinched nerve is a damaged or compressed nerve. It develops when a nerve root is injured or inflamed. The nerve root is the part where a nerve branches off from the spinal cord. You can get a pinched nerve in different parts of the spine, including your neck, or thoracic or lumbar spine. A pinched nerve in the neck can cause radiculopathy. Symptoms of radiculopathy can include numbness, tingling, weakness, and pain into the arm.





Causes




A pinched nerve occurs when too much pressure is applied to a nerve by surrounding tissues. In some cases, this tissue might be bone or cartilage, such as in the case of a herniated spinal disk that compresses a nerve root. In other cases, muscle or tendons may cause the condition.






In the case of carpal tunnel syndrome, a variety of tissues may be responsible for compression of the carpal tunnel's median nerve, including swollen tendon sheaths within the tunnel, enlarged bone that narrows the tunnel, or a thickened and degenerated ligament. A number of conditions may cause tissue to compress a nerve or nerves, including:






Injury


Rheumatoid or wrist arthritis


Stress from repetitive work


Hobbies or sports activities


Obesity






If a nerve is pinched for only a short time, there's usually no permanent damage. Once the pressure is relieved, nerve function returns to normal. However, if the pressure continues, chronic pain and permanent nerve damage can occur.







Exercises for a trapped nerve in the neck


A physical therapist can demonstrate the best pinched nerve stretches for your symptoms.




Mild pain, however, may be relieved with gentle exercises. These moves focus on stretching neck muscles and alleviating pressure on the nerve.



To prevent further nerve damage, do these exercises slowly. You can perform them while sitting down or standing up.






Trap stretch


Your trapezius muscles are in the back of your neck. If they're too tight, they can compress your spine and nerves.


This exercise will loosen these muscles and release trapped nerves.


Place your right hand under your thigh.

With your left hand, gently bend your head to the left side.

Pause for 30 seconds. Repeat 3 times on each side.





Chin tuck


This move reduces tension in the neck muscles by lengthening your neck. It will also improve posture in the head and neck.


Place your fingers on your chin.

Gently push your chin toward your neck, until you have a “double chin.”

Hold for three to five seconds. Relax.

Repeat three to five times.

Once you're comfortable with the move, try chin tucks without using your fingers.






Chin tuck with extension


You can add an extra movement to the chin tuck. It will help stretch your neck in a different direction.


For some people, this exercise might cause dizziness. You should avoid it if you have dizziness issues.


Pull your head back to do a chin tuck.

Slowly tilt your head up to the ceiling.

Return to the chin tuck. Relax.

Repeat two sets of five reps.





Head turn


A pinched nerve can decrease your neck's range of motion, but head turns may help. Perform this exercise in a slow and controlled manner. If you feel pain, try smaller movements.


Straighten your head and neck. Look ahead.

Slowly turn your head to the right. Pause five to 10 seconds.

Slowly turn to the left. Pause five to 10 seconds.

You can also tilt your head side to side and up and down.




Neck bend


If you have a pinched nerve in the neck, exercises like neck bends will provide relief. You should also do this stretch slowly.


Gently move your chin down and toward your chest.

Pause. Return to starting position.

Repeat 5 to 10 times.





Shoulder roll


Shoulder rolls release tension in both the shoulders and neck. This can help relieve pressure and pain from a pinched nerve.



Lift your shoulder blades up, and then roll them back and down.

Repeat five to six times.

Repeat in the opposite direction.





Work with your doctor to find the best approach for treating your symptoms.

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