The spine is designed to absorb shock with the use of spongy discs supporting each vertebrae. When these discs become compromised, through age or injury, compression occurs on the nerve roots. Referred to as a pinched nerve in the back, this compression is associated with either localized low back pain or radiating pain, usually to the legs.
Step 1
Obtain a physician's clearance to exercise. Do not assume the nature of your back pain without seeing a family doctor or spine specialist. Radiographic tests, such as magnetic resonance imaging, or MRI for short, can rule out a more serious condition such as a herniated disc. Most pinched nerves, such as those in the low back responsible for sciatica, will benefit from an exercise program once allowable.
Step 2
Take any medications prescribed for comfort before initiating stretching or strengthening. If an anti-inflammatory medication, such as ibuprofen or aspirin, is prescribed to you, take it as directed. Sometimes more severe pain requires steroid injections or prescription medications in conjunction with home or physical therapy exercises.
Step 3
Stretch the muscles of the neck, mid and low back to provide stability to spinal discs and loosen muscles. Interventional Rehabilitation of South Florida suggests stretching twice daily for maximum benefits. Beginning with the neck, look over your right shoulder for three seconds and return to midline -- complete five times and repeat on left side. Tilt the head forward and backward, holding each position for three seconds and repeating five times. With small movements, turn the head left and right as if saying "no" five times then shrug your shoulders five times.
Step 4
Stretch the mid back, or the thoracic spine. Sitting comfortably, bend forward toward the ground until a mild stretch is felt in the back -- hold for 20 seconds and sit up , then repeat three times. Kneel on the floor and lower your buttocks to your heels. Extend both arms over your head and bend forward toward the floor -- place forehead and palms flat on the ground. Hold for 30 seconds and repeat three times. While standing, place hands together in front of your body and gently round your spine, which will ease your shoulder blades apart -- hold for 20 seconds and repeat three times.
Step 5
Relieve low back strain with gentle stretches. Lying on your back, grasp behind the right knee and gently pull towards your chest. Hold for five seconds and repeat 10 times, then repeat process with your left knee. While reclined, place your feet and knees together so they are touching. Shift your knees to the right side of your body and hold for 10 seconds, repeating 10 times towards both sides.
Step 6
Add aerobic exercise to your daily routine in accordance with your stamina, medical history and abilities. Swimming and walking are two aerobic exercises frequently encouraged in those suffering a pinched nerve. This exercise strengthens the spinal muscles and increases healing blood flow to all of the spine. If a certain movement or exercise increases your pain, avoid it for a few days and report the finding to your doctor.
Tips and Warnings
- A physical therapist can provide a set of safe exercises tailored to your needs. Listen to your body -- if you encounter pain with a particular stretch, avoid doing it.
- Report to your doctor immediately if your symptoms or pain increase or you develop numbness or tingling in the legs.
References
- MayoClinic.com; Pinched Nerve; Jan. 29, 2011
- Interventional Rehabilitation of South Florida: After Your Procedure
- Spine Health; Physical Therapy and Exercise for Sciatica; Stephen H. Hochschuler, MD; Jan. 8, 2010
- Interventional Rehabilitation of South Florida: Basic Cervical Stretch
- Interventional Rehabilitation of South Florida: Thoracic Spine
- Interventional Rehabilitation of South Florida: Basic Lumbar Exercises
