Pinched nerve in the neck can give you pain numbness and discomfort. It results from the pressure of surrounding tissues such as bone, cartilage or muscles on a nerve. There are numerous reasons this condition can occur including in injuries, repetitive motion and degenerative diseases. Fortunately, there are specific exercises that will help ease the symptoms and heal. Here, we’ll discuss the best exercises for your pinched nerve in your neck. Plus, what you can do to prevent and recover from one.
What is a Pinched Nerve?
A pinched neck nerve happens when a nerve in your neck is subjected to pressure. Don’t know why, but this pressure can come from a variety of things and includes herniated discs, bone spurs, and muscle tension. Symptoms may include:
Pain: A sharp or aching pain or a pain that may radiate down the arm.
Numbness: It feels like a tingling or loss of feeling in your arm or hand.
Weakness: A difficulty using the affected arm or hand.
Causes of a Pinched Nerve
Knowing what’s causing a pinched nerve can provide guidance in treating it. Common causes include:
Herniated Discs: Slipped discs may squeeze nerves.
Bone Spurs: When extra bone grows, it can narrow areas where nerves pass.
Injury: Pinched nerves are trauma caused by accidents, falls, etc.
Repetitive Motion: Repetitive neck movements can help in causing nerve compression.
Best Exercises for Relief
Specific exercises can be done to help relieve pressure on the affected nerve and to help strengthen the surrounding muscles. Here are some effective exercises:
1. Neck Stretches
Flexible and tension reduction is done by neck stretches.
Side Neck Stretch:
- Sit or stand comfortably.
- Bring your ear towards your shoulder, slowly tilt your head to one side.
- Repeat on the other side and hold seconds.
Forward Neck Stretch:
- Sit up straight and lower your chin to your chest gently.
- Hold this position for 15-30 seconds.
2. Shoulder Shrugs
This exercise improves the strength of the shoulder muscles and helps to slack off the tension of the neck.
- Try to maintain an erect or sit as straight as you can with your back.
- Try and bring your shoulders up towards your ears as close as possible.
- After you count to five hold for a few seconds and then release them back down.
Do this exercise 10 times.
3. Chin Tucks
- The chin tucks also aid in the positioning of the neck to lessen tension on nerves.
- Sit up straight with your shoulders down away from your ears.
- Bend your head slightly forward, without bending your neck forward or drooping your head as if bringing your chin close to the chest.
- Wait for five seconds and then depose.
Do this exercise 10 times.
4. Wall Angels
Wall angels lead to a more upright posture and will stretch out any muscles within the chest that have become stiff.
- At first, make sure you are standing with your back leaning against a wall, your feet being approximately, six inches away from it.
- Lean your lower back against a wall with your elbows also touching the wall and your upper arms perpendicular to the floor.
- Nevertheless, using your arms and hands rub them up and down across the wall surface slowly.
It is imperative to do this exercise 10 times.
5. Upper Back Stretch
The second one is a stretch that loosens tension around the upper back up to the area of the neck.
- Sit or stand comfortably.
- Stand with your arms straight and rigid at shoulder level holding one hand with the other.
- Roll your shoulders while extending your hands frontwards.
Make sure to hold this position for 15-30 seconds.
Additional Tips for Recovery
While exercises are essential for recovery from a pinched nerve, consider these additional tips:
Warm-Up: Take your time and warm up before exercising in order to avoid worsening the situation with your back.
Ice Therapy: Use of ice packs when swelling is becoming a problem after exercises.
Posture Awareness: Always sit and stand straight to reduce pressure on the neck muscles from folding or bending.
Ergonomic Adjustments: Ensure that your working environment does not put much stress on your neck so that you avoid believe straining yourself.
Exercises to Avoid and Prevent a Pinched Nerve
While engaging in exercises can be beneficial for relieving a pinched nerve, it’s equally important to avoid certain activities that could exacerbate the condition. Here are some exercises and movements to steer clear of:
1. Heavy Lifting
Lifting heavy objects can strain the neck and back, increasing the risk of further nerve compression. If you must lift something heavy, use your legs instead of your back, and keep the load close to your body.
2. High-Impact Activities
Activities such as running or jumping can jolt the spine and neck, potentially worsening symptoms. Opt for low-impact exercises like walking or swimming instead.
3. Twisting Movements
Avoid exercises that involve twisting the neck or upper body, such as certain yoga poses or sports that require rapid rotation. These movements can put additional stress on the cervical spine.
4. Overhead Presses
Exercises that require lifting weights overhead can strain the neck and shoulders. Instead, focus on seated or lying down exercises that support your back.
5. Sudden Movements
Quick or jerky movements can lead to muscle spasms and increased pressure on nerves. Always perform exercises in a controlled manner.
When to Seek Professional Help
If you experience severe pain, persistent symptoms, or loss of function, consult a healthcare professional immediately. They may recommend physical therapy or other treatments tailored to your specific condition.
Final Words
A pinched nerve in the neck can be uncomfortable, but specific exercises can help alleviate symptoms and promote healing. Incorporating neck stretches, shoulder shrugs, chin tucks, wall angels, and upper back stretches into your routine can significantly improve flexibility and strength in the affected area. Remember to practice good posture and seek professional guidance if symptoms persist.
