A pinched nerve is caused by pressure to a nerve root by surrounding tissues such as bones, cartilage, muscles or tendons. The pressure disrupts the nerve's function, causing pain, numbness, tingling, or weakness. The pain can occur in a localized area or radiate into the limbs. Pinched nerves usually originate in the back or neck.
Stretching
Pinched nerves are generally being pushed upon by a herniated disc or bone spur. With stretching, the nerve is slightly extended and the bone spur or herniated disc is taken off the nerve root. This means that there is no longer a compression causing the pain. During stretching endorphins are released that usually help with pain relief. There are numerous back and neck exercises that can be done to alleviate some of the pain caused by a pinched nerve in either area. The most common stretch for a pinched nerve leading to back pain is the lumbar extension stretch. According to Columbia University Department of Neurosurgery, "Lie on your stomach. Prop yourself up on your forearms, with your elbows directly beneath your shoulders. Let your arms support you and let your back and stomach relax and sink towards the floor." A massage also helps to stretch the muscles and ligaments that may be tight from muscle spasms and the pinched nerve. Common neck stretching includes moving the head forward then backwards and side to side.
Hot or Cold Compress
Hot and cold compresses also help with a pinched nerve. Hot compresses improves circulation in the affected area and lessens pain. Cold compresses decrease the amount of inflammation in the area. Place a wet washcloth in the microwave to make a hot compress. Do not excessively heat the washcloth, so there will not be any burning to the skin. The cold compress is usually an ice pack. Only one of the compresses may work. If only one works leave the compress on the affected area for 15 to 20 minutes at a time. If both compresses work you may alternate the two for 15 to 20 minutes each.
Resting
Most times, pinched nerves are worsened by activity. Activities aggravate the nerve, which may already be inflamed and cause it to release more pain. Resting allows the body to go through its natural healing processes without putting any added pressure or stress on to the nerves. The nerves are able to calm down and allowed time to heal. Resting can include sitting or lying down. Some people may find it is better to stand depending on exactly how their bodies respond to the pinched nerve. Be sure to avoid heavy lifting, bending at the waist, and overhead reaching.
