A pinched nerve can cause excruciating pain, interfering with your activities and rest. Some exercises can help relieve a pinched nerve, but there are also activities or exercises to avoid

Recommended exercises for pinched nerves

The human spine extends from the base of the skull to the tailbone. Discs between the vertebrae support the spine and allow for movements such as bending and twisting. When these discs tear or leak, they can cause severe pain.

A pinched nerve can cause pain at the site of the pinched nerve and in other parts of the body. For example, a pinched nerve in the lower back can cause pain and numbness in the arm and shoulder.

In mild cases, pinched nerves can be treated at home. However, if the condition is severe, you should see a doctor for further treatment. Proper treatment of pinched nerves can help prevent permanent nerve damage.

Doctors typically advise patients with pinched nerves to rest the affected area and avoid strenuous activities that may aggravate the condition. In addition to medication, doctors may recommend the following exercises to relieve pinched nerves:

Yoga

Yoga, pilates, and other stretches are recommended exercises for people with pinched nerves because they improve flexibility and body strength. Here are some yoga moves you can try:

• Child's Pose: Sit on your knees and stretch your arms forward, with your forehead resting on the floor. Take a deep breath and slowly exhale, holding this pose for 30 seconds.

Image 1. Child pose. Credit: Freepic

• Cat-Cow Pose: Start on your hands and knees, with your knees under your hips, wrists under your shoulders, and back flat. For the cat pose, inhale and exhale while arching your spine upward, bringing your chin to your chest. Follow with the cow pose, inhaling, arching your back downward, releasing your stomach, and lifting your head toward the ceiling. Repeat this movement 5–8 times. This yoga movement can help stretch and relax the pinched nerves in the neck and lower spine.

Image 2. Cat pose. Credit: Freepik

• Downward-Facing Dog: Start on your hands and knees, with both palms and feet on the floor. Straighten your shoulders with your back, lift your hips, and straighten your legs. Keep your head, shoulders, and back in a straight line with flat palms. Hold this pose for eight counts, inhaling and exhaling deeply.

Image 3: Downward-forcing dog. Credit: Freepik

Walking

Walking is a simple exercise that can be customized for your pinched nerve condition. Aside from being low-risk, walking can help hydrate the discs in the spine without exacerbating the pain.

You can also walk in a pool to benefit from the antigravity properties, allowing you to work the painful area without applying pressure.

Swimming

Swimming or moving in water can help relieve pinched nerves in the neck and back. Swimming also provides a sense of relaxation, which can calm you down and relieve pain.

Cycling

Cycling with proper posture can help strengthen the spinal discs and surrounding tissues. It can also improve disc hydration while avoiding disc overload in the back and waist.

People with pinched nerves should avoid movements or exercises that may aggravate the condition, such as:

• Lifting heavy weights.
• Activities that cause sudden pressure on the back.
• Repetitive, strenuous activity.

Before starting any exercise, consult with your doctor about the types of exercise and activities that can help relieve the symptoms of a pinched nerve. Begin with low-intensity exercise and gradually increase as your ability and condition improve. If the symptoms of a pinched nerve do not improve, seek medical attention.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

Looking for more tips and health tricks, first aid, and home remedies? Click here!