Pinched nerves are compressed nerves that disrupt nerve function and can be debilitating. Symptoms include pain, numbness, burning and tingling from the nerve radiating to your limbs. Common affected areas include your neck, back, wrist and elbow. Yoga, as a treatment, can be effective in the treatment of pinched nerves. However, the location and the severity of the pinched nerve can vary, and yoga can be both ineffective and harmful if used improperly.
Causes
A pinched nerve is caused by nerves being compressed due to excessive pressure on the nerve by the surrounding tissues such as muscles, bones, cartilage or tendons. There is typically enough room in the space between bones, such as your vertebrae and your nerves. With bone spurs and degenerative discs, the space may be diminished, compressing the nerves.
Additional factors such as poor posture, injury, osteoarthritis, repetitive stress, obesity and muscle tightness can lead to pinched nerves causing feelings of pain, numbness, tingling, burning, pins and needles and a feeling that your muscles have fallen asleep.
Treatment
Pinched nerves can take weeks, and sometimes months, to heal. Initial treatment is geared towards alleviating pain and inflammation. Possible treatments include pain management, physical therapy, massage and ice/heat therapy. Rest is crucial in promoting healing. While rest is recommended, inactivity that diminishes circulation and muscle tone is not. Activities that improve posture, breathing and flexibility stretches, such as yoga, can lengthen and relax affected muscles.
Yoga for Treatment
Yoga, as an exercise technique, can increase flexibility and strength. Yoga poses are static positions that are held, which requires muscles to lengthen and contract. Improved spinal stability helps improve posture and alignment, which can decrease nerve compression. Breathing and meditation improves circulation and promotes relaxation and stress release. Poses such as the mountain, or standing, pose and various seated poses improve spinal stability. Spinal twist poses nourish spinal nerve centers and improve spinal alignment.
Yoga Considerations
Pinched nerves in the neck may be affected both positively and negatively by yoga poses. Placing your neck in an over-contracted position in poses such as the cobra and bow may cause further compression of the neck and should be avoided. Poses placing your neck in a over-flexed position such as downward dog and forward flexion can strain your neck. Poses placing your body weight on your arms and hands, such as the plank and upward dog, are not recommended for pinched nerves in your wrist and elbow. Incorrect form and technique may also be problematic for pinched nerves and other ailments.
References
- Arthritis Treatment and Relief: Healing a Pinched Nerve
- 1 Back Pain: Pinched Nerve of the Back
- MayoClinic.com: Pinched Nerve
- Cure Back Pain: Pinched Nerve Treatment
- "Yoga for the Joy of It"; Minda Goodman Kraines and Barbara Rose Sherman; 2010
- "Yoga Journal"; Save Your Neck; Julie Gudmestad
