A pinched nerve is the term used to describe the condition resulting from a compressed or impinged nerve. You may suffer from a pinched nerve when a tissue surrounding a nerve, such as a muscle, tendon or ligament, places pressure on a nerve, usually in your neck or back. However, according to the Mayo Clinic, you can also suffer from pinched nerves in several other spots in your body. Certain exercises may help alleviate pinched nerve symptoms.
Symptoms
The pressure placed on the nerve by the surrounding tissues impairs its normal functioning. The most common symptoms of a pinched nerve include sensations of tingling or numbness, pain and weakness or lack of mobility in the affected area. Your symptoms will vary depending on the location of the pinched nerve. For example, if you have a pinched nerve in your lower back, pain may radiate down the back of your leg, according to the Laser Spine Institute. If the pinched nerve occurs in your wrist, you may experience pain, tingling and numbness in your arm, hand and fingers. You may feel sensations of pins and needles, or as if the affected area has "fallen asleep."
Prevention
Preventing a pinched nerve is not always possible. Sometimes you can develop a pinched nerve from performing repetitive everyday activities, such as typing or sitting for extended periods of time. However, there are certain steps you can take that may help decrease the likelihood of a pinched nerve. According to the Mayo Clinic, maintaining good posture and performing flexibility and strength activities can help. Exercises that can help include those that focus on developing and maintaining awareness of proper postural alignment, such as yoga and Pilates. Stretching periodically if you must sit for extended periods of time also prevents stiffness and can reduce the likelihood of developing a pinched nerve.
Effective Exercises
Regular, low-impact physical activity, such as walking, swimming or cycling, may help in the treatment of a pinched nerve by increasing the production of endorphins, your body's natural pain-killing chemicals, according to Stephen H. Hochschuler, M.D., in an article for Spine-Health. Additionally, exercises that focus on stretching and increasing strength in the muscles surrounding the nerve may alleviate or reduce your symptoms. Effective exercise for a pinched nerve depend on the area of your body that is affected. For example, if you have a pinched nerve in your neck, your physical therapist may recommend a series of neck and shoulder stretches to reduce pressure on the nerve. If you have a pinched sciatic nerve, your doctor may prescribe back, abdominal and hamstring stretches and strengthening exercises, says Dr. Hochschuler.
Warning
If you suspect that you have a pinched nerve, consult your doctor prior to beginning an exercise program in order to obtain a proper diagnosis. Certain exercises may make your condition worse. Your doctor can refer you to a qualified physical therapist who can suggest a specific stretching and strengthening regimen appropriate for your condition. Stop exercising if you experience an increase in pain and inform your doctor.
