Nerves become pinched as the result of excessive pressure being placed on the structures surrounding your nerves -- this may include a bone spur or herniated disc. Your L5 -- or lumbar five -- is the nerve that controls the muscles that raise your big toe and foot. A pinched nerve can lead to weakness in your foot and toe muscles. Exercises can help build strength in the muscles affected by the pinched nerve. Always consult your doctor before beginning exercises for a pinched L5 nerve.
Stability Ball Sits
A stability ball can help strengthen your lower back as well as provide relief from pain caused by a pinched L5 nerve. Sit on the stability ball with your knees bent at a 90 degree angle and your feet flat on the floor. Slowly raise one of your arms up over your head so that your elbow is near your ear. Alternate between your left and right arm. Complete one set of 20 repetitions. Also, march your legs while sitting on the stability ball. Slowly raise one foot at a time off the ground. Raise your foot approximately 2 inches off the ground. Alternate marching with your left and right foot. Complete one set of 20 repetitions. Keep your back straight throughout this exercise.
Heel Raises
Heel raises can help increase strength in your feet as a result of your pinched L5 nerve. Stand facing a wall or holding onto the back of chair. Stand with your feet flat on the floor -- a hips-width apart -- and your back straight. Slowly raise up off your heels so that your weight is on your toes and the balls of your feet. You should feel a stretch in the back of your heel and in the back of your leg. Hold this position for a count of five seconds. Relax and repeat this exercise 10 times.
Lying Straight Leg Raises
Straight leg raises can help alleviate pain in your lower back and help to strengthen your lower leg. Lie on the ground. Position one of your legs out in front of you fully extended. Your other leg should be bent at the knee with your foot flat on the floor. Slowly raise the straight leg off the floor as you tighten your abdominal muscles -- this will help to stabilize your lower back. Try to raise your leg about a foot off the floor while keeping your leg straight. Hold this position for five seconds. Slowly lower your leg back to the ground. Relax and repeat 10 times with each leg.
Ankle Pumping
Pumping your ankle can help you to maintain flexibility and muscle control that may be lost in your foot and ankle as the result of a pinched L5 nerve. Lie on your back with your legs completely extended in front of you. Your heels should be touching the ground. Slowly pump your ankles up and down -- similar to the motion you would make if you were stepping on the pedals of your car. Complete this exercise in one set of 10 repetitions for each of your legs.
