Pinched nerves occur when the surrounding muscle tissue, ligaments, tendons or bones place pressure on the nerve. Symptoms include muscle spasms, pain, tingling or numbness. Pinched nerves in the neck often cause pain when you turn your head, and soreness in the upper back area. Pinched nerves usually don't require any treatment and will resolve themselves in a few days or weeks. You can do some gentle stretching exercise to relive tightness and discomfort. Start exercises slowly, so you don't cause further strain to the area.
Neck Rolls
Neck rolls help warm up the neck muscles and increase your range of motion to prevent pain and stiffness. Gently roll your head in circles, beginning in a clockwise direction. Do five rotations all the way around, then switch directions and roll your head counter-clockwise five times. Repeat as necessary throughout the day to relieve pain and stiffness.
Upper Back Stretch
If you have a pinched nerve in your neck, the pain can radiate to your upper back and create soreness in your trapezius, rhomboids, teres major and latissimus dorsi muscles. To stretch these muscles, sit or stand comfortably with your arms at your sides. Extend your arms in front of you, overlapping one hand over the other. Begin to round your upper back, allowing your head to come forward in between your upper arms. Press out through your back until you feel a good stretch. Hold here for 20 seconds and release. Repeat throughout the day as necessary to relieve tension and pain.
Shoulder Rolls
Shoulder rolls are another range-of-motion exercise that will warm the muscles in your neck and upper back and help loosen the muscles around a pinched nerve. Stand or sit up tall. Bring your shoulders all the way froward without rounding your back. Following an arc, raise your shoulders up to your ears. Continue in that arc, rolling your shoulders around to the back and broadening across your chest. Finish the circle by rolling your shoulders down, stretching your shoulders away from your ears. Do five repetitions in one direction and then switch directions. Do this several times throughout the day to warm the shoulders and keep the neck and upper back limber.
Kneeling Back Stretch
This is a good stretch for the upper back, if that is where you are feeling the most discomfort. However, be careful not to crunch up your neck when you're in this position. Kneel on the ground with your hips on your heels. Reach your hands forward and lower your upper body toward the ground. Let your head relax and reach as far forward as you can with your fingertips. You can stay here if this is enough of a stretch for you, or you can go deeper by reaching your arms forward and moving your hips forward over your knees. Keep your elbows lifted and your neck long, and touch your forehead to the floor, if possible. Hold for 20 to 30 seconds and release. Repeat as necessary.
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