What’s A Pinched Nerve?
A pinched nerve can be a real pain the neck. Pinched or compressed nerves happen when a nerve becomes inflamed or damaged. People can get a pinched nerve anywhere, but pinched nerves are particularly common in the neck or upper back. For many people, pinched nerves arise from a herniated or slipped disc. Pinched nerves don’t just cause neck pain. The condition can lead to arm tingling and numbness. To get rid of that nerve pain, try these 5 simple stretches.
1. Shoulder rolls
Stand or sit with the spine straight. While inhaling, roll the shoulders up toward the ears. On the exhale, drop the shoulders down the back. Keep the chest tall and open. Repeat for 5-10 times going forwards and backwards.
2. Side bends
Stretching from side to side can help release compression. Stand upright and lift the arms overhead. Gently clasp the fingers together if possible. On an exhale, slowly lean toward the right, feeling a stretch down the left side of the body. Repeat on the other side. Stretch to both the right and left sides 10 times.
3. Cat-cow stretches
Kneel on a yoga mat, carpet, or other padded surface. Place the hands on the floor, palms facedown and lining up the wrists directly under the shoulders. While inhaling, look toward the ceiling and drop the belly toward the floor. Draw the shoulder blades closer together. On the exhale, round the spine, draw the chin to the chest, and suck the belly in. Repeat 5-10 times.
4. Chin tuck and extensions
Sit upright with the feet firmly planted on the floor and the spine straight. Gently draw the chin toward the chest. Roll the shoulders down and lift the chest tall. Keeping the chest tall, slowly extend the chin toward the ceiling. Continue moving up and down 5-10 times.
5. Child’s pose
This yoga move helps to release tension in the neck, shoulders, back, and hips. Kneel on all fours on the ground. Separate the knees wide and bring the toes together to touch. Extend the hips back and bring the forehead toward the floor at the same time. Keep the hands planted on the floor, with arms extended in front of the body. Try to bring the belly in to meet the thighs. Eventually, try to sit the hips on the ankles. If needed, beginners can use a pillow behind the knees or underneath the forehead.
What else can I do for a pinched nerve?
Pinched nerves can interfere with daily life. But pain relief is possible with the right treatment. In addition to stretching, try nonsteroidal anti-inflammatory drugs (NSAIDs), hot and cold therapy, and rest. If at-home stretches and treatments don’t help, see a healthcare provider for additional treatment options.
Recent Posts
Outpatient Surgery vs Inpatient Stay: Understanding The Advantages Of Same-Day Care
During elective and cosmetic surgery, most patients have the option of outpatient surgery and inpatient stay. Explore the amazing advantages of same-day care.
Rotator Cuff Repair: Restoring Shoulder Function & Relieving Pain
A torn rotator cuff can benefit from rotator cuff repair. Minimally invasive surgery and therapy can restore shoulder function and relieve pain.
Ask The Anesthesiologist: Answers To Your Questions About Pain Management During Surgery
Patients can prepare for a successful surgery by selecting the right pain management options. Effectively manage post-surgery pain to ensure a smooth recovery.
RFA vs Traditional Surgery: Choosing The Right Approach For Chronic Pain Management
Chronic pain management requires immediate long-term intervention. Surgery and RFA are fantastic options, but which approach is better?
“Everyone was friendly and concerned about my comfort. They frequently asked how I was doing, or if I needed something.”
“I liked that it was so clean. Every staff member was pleasant and easy to talk with.”
“Experience was amazing. The nurses my son needed at this time couldn’t have been chosen any more perfect. They were supportive and understanding, patient and just great human beings.THANK YOU KINDLY ”
“No severe pain – Just a little discomfort – I was asked several times during procedure if I was OK – they showed genuine concern for my well being.”
“Experience was amazing. The nurses my son needed at this time couldn’t have been chosen any more perfect. They were supportive and understanding, patient and just great human beings.THANK YOU KINDLY ”
“Marcia and staff were excellent and genuinely cared for my well being. Wish I could have taken them home.”
“Dr. Dedhia made everything clear and even scheduled an early follow-up appt so I could get back to work sooner.”
“I can’t say enough about Marcia and the entire team. The care I received was well beyond anything I could have expected.”
“Dr. Tupper was amazing! He spent time explaining exactly what he was doing, what I would experience and made sure I was comfortable.”
“Anesthesia staff was outstanding!”
“Anesthesia staff was outstanding!”
“Dr. Dedhia made everything clear and even scheduled an early follow-up appt so I could get back to work sooner.”
“Rebecca was amazing. I have always had trouble in the past with getting an IV started. I told Rebecca I was concerned about it. She got it on the 1st try – no digging in my arm and NO bruising the next day.”
“The STAFF from the moment you walk in were the nicest people I’ve encountered at a medical facility.”
“Marcia and staff were excellent and genuinely cared for my well being. Wish I could have taken them home.”
“Entire staff was knowledgeable and courteous. They genuinely cared for my well being and made sure my wife and I were taken care of.”
“The STAFF from the moment you walk in were the nicest people I’ve encountered at a medical facility.”
“Entire staff was knowledgeable and courteous. They genuinely cared for my well being and made sure my wife and I were taken care of.”
“The nurses were very nice and caring!”
“NO wait time, RN Rebecca answered all questions prior to my visit by phone and again answered all questions and concerns while prepping me.”
“Efficiency of the staff. Courteous, friendly and caring attitude. Excellent office staff. Pleasant surroundings.”
“Everyone was friendly and the place was very clean.”
“Rebecca was amazing. I have always had trouble in the past with getting an IV started. I told Rebecca I was concerned about it. She got it on the 1st try – no digging in my arm and NO bruising the next day.”
“Everyone was concerned with my comfort.”
“Dr. Tupper was amazing! He spent time explaining exactly what he was doing, what I would experience and made sure I was comfortable.”
“Dr. Best…is the best!”
“Everyone was friendly and the place was very clean.”
“The staff was very polite, they were excellent. They explained exactly what was going on.”
“I liked that it was so clean. Every staff member was pleasant and easy to talk with.”
“Dr. Best…is the best!”
“The nurses were very nice and caring!”
“Everyone was concerned with my comfort.”
“Everyone was friendly and concerned about my comfort. They frequently asked how I was doing, or if I needed something.”
“Efficiency of the staff. Courteous, friendly and caring attitude. Excellent office staff. Pleasant surroundings.”
“I can’t say enough about Marcia and the entire team. The care I received was well beyond anything I could have expected.”
“Amazing nurses, very caring and friendly and put both me and my son at ease.”
“The staff was great, especially Mary and Marcia. Marcia was extremely helpful post-op and made sure I was comfortable and well-cared for.”
“Incredibly professional, friendly and confidence of knowing their roles as healthcare employees. Excellent!”
“All staff were wonderful.”
“Incredibly professional, friendly and confidence of knowing their roles as healthcare employees. Excellent!”
“The staff was very polite, they were excellent. They explained exactly what was going on.”
“No severe pain – Just a little discomfort – I was asked several times during procedure if I was OK – they showed genuine concern for my well being.”
“Amazing nurses, very caring and friendly and put both me and my son at ease.”
“The staff was great, especially Mary and Marcia. Marcia was extremely helpful post-op and made sure I was comfortable and well-cared for.”
“All staff were wonderful.”
“NO wait time, RN Rebecca answered all questions prior to my visit by phone and again answered all questions and concerns while prepping me.”
Recent Posts
Outpatient Surgery vs Inpatient Stay: Understanding The Advantages Of Same-Day Care
During elective and cosmetic surgery, most patients have the option of outpatient surgery and inpatient stay. Explore the amazing advantages of same-day care.
Rotator Cuff Repair: Restoring Shoulder Function & Relieving Pain
A torn rotator cuff can benefit from rotator cuff repair. Minimally invasive surgery and therapy can restore shoulder function and relieve pain.
Ask The Anesthesiologist: Answers To Your Questions About Pain Management During Surgery
Patients can prepare for a successful surgery by selecting the right pain management options. Effectively manage post-surgery pain to ensure a smooth recovery.
RFA vs Traditional Surgery: Choosing The Right Approach For Chronic Pain Management
Chronic pain management requires immediate long-term intervention. Surgery and RFA are fantastic options, but which approach is better?
