Dealing with a Pinched Nerve? Try These for Relief

A pinched nerve can make daily life downright difficult. From a stiff neck caused by cervical radiculopathy to sharp lower back pain from sciatica, this condition can seriously interfere with your routine. Sometimes, even sitting or standing for too long feels unbearable! But don’t lose hope—relief is within reach.

This post will explore practical ways to relieve nerve pain, including exercises like the McKenzie method, physiotherapy for pinched nerve relief, and other tips to ease discomfort. Whether you’re struggling with a herniated disc or chronic lower back pain, our physiotherapy in Edmonton helps you understand your options and start feeling better today.

What Causes a Pinched Nerve?

It happens when a nerve is compressed by excessive pressure from surrounding tissues like bones, cartilage, muscles, or tendons. This pressure disrupts the nerve’s function, causing symptoms like pain, numbness, and weakness. Some common causes include:

• Herniated Discs: When the cushiony disc between your spinal bones bulges or ruptures, it can press on nearby nerves.
• Sciatica: This occurs when the sciatic nerve in your lower back is compressed, often due to a herniated disc or tight muscles.
• Cervical Radiculopathy: Similar to sciatica, but this involves nerve compression in the neck area, causing arm and shoulder pain.
• Lumbar Radiculopathy: Nerve compression in the lower back can lead to pain, tingling, or numbness in the legs.
• Poor Posture: Slouching or sitting improperly for long hours puts stress on your spine and nerves.
• Underlying Conditions: Conditions like arthritis or diabetes may maximize your risk of developing a pinched nerve.

Symptoms of Nerve Compression

• Sharp, shooting pain that radiates down your arms or legs (common in cervical or lumbar radiculopathy).
• Numbness or tingling, often felt in the hands or feet.
• Muscle weakness in the affected area.
• Persistent neck pain or lower back pain.

Try These Effective Tips for Pinched Nerve Relief:

Consult with your physiotherapist/healthcare provider before starting any exercise regimen, and stop doing it if you feel any pain. 

1. The McKenzie Method

The McKenzie method focuses on specific stretches and exercises that help relieve pressure on the nerves caused by a herniated disc or poor posture. McKenzie exercises often target the lower back and neck, providing sciatica relief and easing cervical radiculopathy. Our physiotherapists recommend these exercises to promote healing and build strength. Consult with your physiotherapist before starting this exercise regimen, and stop doing it if you feel any pain. McKenzie exercises for nerve pain as follows:

Prone Press-Up (for Lower Back Pain Relief):

• Lie flat on your stomach with your hands under your shoulders, like you’re about to do a push-up.
• Gradually press your upper body up, keeping your hips and legs relaxed.
• Hold the position for 5-10 seconds, then lower yourself back down.
• Repeat 10-15 times.

This movement helps relieve pressure on the lumbar spine and is great for addressing lumbar radiculopathy and sciatica relief.

Neck Retraction (for Cervical Radiculopathy):

• Sit or stand with your back straight.
• Gradually tuck your chin towards your chest as if creating a double chin.
• Maintain for a few seconds, then release.
• Repeat 10-12 times.

This exercise helps reduce neck pain by improving spinal alignment and releasing tension on the nerves.

2. Stretching Exercises for a Pinched Nerve

It is a fantastic way to relieve tension, improve flexibility, and minimize pressure on the nerves. Here are two great stretches for nerve pain:

Piriformis Stretch (for Sciatica Relief):

• Recline on your back with both knees bent and feet flat on the floor.
• Place one ankle on top of the opposite knee, creating a figure-four position.
• Softly pull the uncrossed leg toward your chest until you feel a stretch in your glutes.
• Hold for 20-30 seconds and switch sides.

This stretch focuses on the piriformis muscle, which can sometimes irritate the sciatic nerve.

3. Posture Techniques and Exercises

Maintaining good posture is essential for reducing nerve compression and preventing future flare-ups. Here are a few posture tips and exercises:

Wall Angels:

• Stand with your back against a wall, feet about 6 inches away from it.
• Press your lower back and shoulders against the wall.
• Gradually raise your arms overhead, keeping them in contact with the wall.
• Lower them back down and repeat 10-12 times.

This exercise helps improve shoulder mobility and strengthens the muscles that support good posture.

Ergonomic Tips:

• When sitting, keep your feet flat on the floor and your back supported.
• Adjust your chair and computer screen so that your elbows are at a 90-degree angle and the screen is at eye level.
• Avoid slouching by periodically checking your posture throughout the day.

4. Physiotherapy for Pinched Nerve Relief

Our physiotherapy in Edmonton can be incredibly effective for treating a pinched nerve. Through targeted exercises, manual therapy, and education, our physiotherapists help you reduce pain, improve mobility, and prevent future nerve compression. Our Momentum physio treatment plans are tailored to your needs, ensuring a steady path to recovery.

Additional Tips for Nerve Pain Relief:

1. 1. Ice and Heat Therapy: Apply an ice pack for 15-20 minutes to reduce swelling, followed by a heating pad to relax muscles and increase blood flow. Alternate between the two for optimal results.
2. 2. Stay Active, But Rest When Needed: While gentle movement helps improve circulation and reduces stiffness, it’s also important to avoid overdoing it. Listen to your body and rest when necessary.
3. Lift Properly: Always bend your knees when lifting heavy objects to protect your back.
4. Take Breaks: If you sit for extended periods, make sure to take hourly breaks to stretch and get moving.
5. 5. Proper Hydration and Nutrition: Staying hydrated and eating anti-inflammatory foods—like leafy greens, berries, and fish—can support your body’s natural healing process.

Relieving Nerve Pain Together with Momentum Physiotherapy:

Nerve pain doesn’t have to control your life. Whether you’re dealing with cervical radiculopathy, sciatica, or lower back pain from a herniated disc, we’re here to help. Our physiotherapy in Edmonton focuses on addressing the root cause of your discomfort, ensuring lasting results.

At Momentum Physiotherapy in Edmonton, our friendly and experienced physiotherapists work with you to relieve nerve pain, improve your mobility, and get you back to doing what you love. Don’t wait—schedule your appointment today and start your journey toward relief and recovery!