A pinched nerve occurs when a nerve roots becomes inflamed, irritated or compressed. Muscle tightness, injury, poor posture, degenerative disc diseases and surrounding tissues or ligaments can add pressure to a nerve in the back, elbow, neck or shoulders. A pinched nerve can be treated with stretching and strengthening exercises that increase blood circulation and oxygen delivery to the affected nerves, deliver nutrients to heal the inflamed nerve and stretch the surrounding tissues and muscles to relieve the pressure on the nerve.
Hamstring Stretch
A hamstring stretch is performed to relieve muscle tightness that can cause a pinched nerve in the back. Begin by sitting on the ground and extending one leg in front of you. Bend the other leg in front of you and bend forward at your waist. Extend your hands toward your outstretched leg and hold this stretch for at least 30 seconds. Repeat this stretch on the opposite leg and repeat this stretch three times on both legs. This stretch should be performed three to six times a day to relieve a pinched nerve in the back.
Gluteus Stretch
Stiffness or tightness of the gluteus muscle can irritate the sciatic nerve, which extends from the lower back through the buttocks and ends at the back of each leg. Stretching these muscles can alleviate the pressure on the sciatic nerve, increase nutrient delivery to the pinched nerve and reduce the associated pain. Begin this stretch by lying on your back. Bend your right knee and place your leg across your right leg, resting your left ankle slightly above the right knee. Place your left hand on the inside of your right thigh and your right hand on the outside of your right thigh. Interlock your fingers and pull right leg toward your chest. Hold this stretch for 30 seconds, and repeat on your opposite leg. Repeat this stretch three times on each leg, and perform this stretch three to six times daily.
Pressup
A slipped or herniated disc can compress the sciatic nerve in the lower back, resulting in a pinched nerve. Extension exercises or pressups are used to reduce the pain and discomfort associated with sciatica or a pinched sciatic nerve due to a herniated disc. Begin by lying on your stomach. Lift your upper body by bending your elbows and placing both arms underneath your upper body. Ensuring that your hips remain on the floor, hold this position for five seconds and relax. Perform 10 repetitions of this stretch and gradually increase your hold time to 30 seconds.
Supine Piriformis Stretch
The piriformis muscle is in the hips and near the sciatic nerve. When this muscle becomes inflamed, tight or irritated, it can add pressure to the sciatic nerve, resulting in a pinched nerve in the lower back. This condition is known as piriformis syndrome and is characterized by a radiating pain that extends from the hips to the buttocks and legs. Stretching this muscle can reduce the tightness and alleviate the pressure from the sciatic nerve. Begin by lying on your back and bending both knees. Plant both feet firmly on the floor and bring your affected leg toward your chest. Use both hands to pull the leg toward the chest, remembering to keep the knee bent. Hold this stretch for 30 seconds and return your leg to the starting position. Perform three repetitions of this stretch.
