A pinched nerve happens when your bones, muscles, tendons or cartilage push on your nerve and surrounding area. The pressure that is caused interferes with proper nerve function that results in pain, tingling, numbness and weakness. Basic, simple exercises may be done at home that may relieve the symptoms of a pinched nerve.
Side Bends
These exercises focus on your lower back and hips and are effective in relieving pain and other symptoms associated with a pinched nerve. When you do your side bends, begin by standing straight up with your shoulders slightly back and your head straight. Put your hands on your waist directly above your hip bones and lean to your right. You should feel a slight stretch in your left side. Repeat this motion on your left side, feeling the stretch in your right side. Perform your side bends 10 times on either side of your body.
Hamstring Stretch
The hamstring stretch involves your lower legs and reduces the problems associated with a pinched nerve in your hamstrings. This exercise is done in a seated position. Slowly bend at your waist and reach your hands toward your feet. Hold for 10 seconds and return to the starting position. Repeat five to 10 times.
Shoulder Shrugs
Exercises such as the shoulder shrug help alleviate symptoms associated with pinched nerves in your shoulders, neck and upper back. To do a shoulder shrug, stand with your feet shoulder-width apart and your arms down at your sides. Gently bring your shoulders upward toward your ears, then move them back in a circular motion. Do two sets of 15 repetitions.
Broom Bench Press
This simple exercise offers relief for pinched nerves in your arms, shoulders and upper back. Lie flat on your back and hold a broom in both hands. Extend your arms upward until your elbows are straight. Do not lock your elbows. Hold this position for 10 seconds before lowering your arms. Repeat 15 to 20 times.
