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.
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