10 Simple Pinched Nerve Exercises

Pinched Nerve Pain

End pinched nerve pain with any of these 10 simple exercises

Have you ever experienced a pinched nerve? If so, you know that it can be an annoying and painful condition to deal with.

A pinched nerve occurs when too much pressure applied to a nerve by surrounding tissues, bones, cartilage, muscles or tendons pressures and disrupts the nerve’s function.

One of the best ways to relieve the pain is with these simple pinched nerve exercises. Exercises that help strengthen the damaged area have proven to be very successful. Not only do they relieve pain and help heal the damaged nerve, but they also help prevent the injury from recurring.

When you have a pinched nerve it causes symptoms not only at the site of damage, but potentially anywhere further down the affected nerve’s path.

Common symptoms of a pinched nerve include stiffness, weakness, tenderness, burning sensation, a prickly sensation, and stabbing sensation. Plus, all of these factors increase your risk of a pinched nerve:

  • Obesity – Excess weight can add pressure to nerves.
  • Heredity – Some people may be genetically predisposed to developing pinched nerves.
  • PosturePoor posture adds pressure to your spine and nerves.
  • Rheumatoid arthritis – Inflammation caused by rheumatoid arthritis can compress nerves.
  • Bone spurs – Can stiffen the spine and narrow the space where your nerves travel.
  • Overuse – Repetitive hand, wrist or shoulder movements can lead to pinched nerves.

book on pinched nerve exercises

10 Simple Pinched Nerve Exercises

These shoulder and back exercises for pinched nerves can help relieve pain and speed up recovery from a pinched nerve.

Back Exercises for Pinched Nerves

#1 Side Bends – Start in a standing position with your hands on your hips. Be sure to maintain straight posture. Gently stretch your lower back by leaning to both sides of the body. Perform five side bends towards each side of your body.

#2 Twist – Start in a sitting position while placing the legs at shoulder width. Placing your left hand on your right knee and pull your body forward to gently stretch your back muscles. Hold for five seconds then repeat on the opposite side.

#3 Hamstring Stretch – Start in a sitting position. Lean forward and attempt to touch your toes. You should feel a gentle stretch in your hamstrings. Hold for ten seconds then sit up straight. Repeat five times.

Shoulder Exercises for Pinched Nerves

#4 Chin Extension – Sit on a chair and interlace the fingers on both hands. Place them behind your head. Move your chin in a downward direction and to the right side simultaneously. Hold the position for 15 seconds, before looking forward again. Repeat on your left side. Perform the exercise five times in each direction.

#5 Shoulder Shrugs – Perform in a standing position. Keeping both arms at your sides, shrug your shoulders backwards in a rotating motion. Return to the original position in a similar movement from the opposite direction. Perform a set of 15. Take a 30 seconds break between each set.

#6 Bench Press with Broom – Perform this exercise lying down. Lie on your back while holding a broom across your body with both hands at shoulder width. Press the broom pressed upwards until your elbows become straight. Repeat the exercise 15 times with 30 second breaks between each set.

Other Pinched Nerve Exercises

#7 Aerobic Exercise – Aerobic exercise such as walking, cycling and swimming reduce the pain and discomfort associated with a pinched nerve by increasing your blood circulation and delivering oxygen and nutrients to the damaged nerve, which facilitates healing.

#8 Pilates – Pilates is excellent for balancing muscle development, building a strong core, and reinforcing good posture. Its low impact is a perfect choice for exercising to relieve pain from pinched nerves and minimize risk of re-injury.

#9 Yoga – Yoga combines classic poses, controlled breathing, and deep relaxation to condition and strengthen your body regardless of your current flexibility or other physical limitations.

#10 Water Exercises – Simply moving around in water helps loosen and limber up your body while offering it support you wouldn’t normally get on dry land. For some specific suggestions, listen to Steve Hefferon’s short audio on water exercises for back pain.

Muscle Balance Therapy

While all of these exercises can help relieve pain from a pinched nerve, if you want to prevent its recurrence you must address the leading cause of all back pain, and much of the pain elsewhere in your body: muscle imbalances.

Muscle balance therapy is a systematic approach for identifying the specific muscle imbalances behind your pain. It then gives you targeted exercises to strengthen your underworked, weak muscles and targeted stretches to loosen up those tight, overworked muscles.

For more tips and exercise techniques for pinched nerve pain, back pain, and virtually any other  kind of pain be sure to sign up for our free email newsletter by entering your email in the box at the top right corner and clicking the Subscribe button.

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7 thoughts on “10 Simple Pinched Nerve Exercises”

  1. JoAnn says:

    I really appreciate receving this info ~ will start righ t away ~ praying fo releif!

  2. dave says:

    Jesse , y’all are great with so many HOOK EM HORNS all the live long day, vitally important information emails which help many people with vast amount of problems. this brings great credit and pride upon the republic of Texas and throughout the nation good folks that show concern for neighbors . thanks your body of work offers a vast amount of easy to access research and timely solutions for holistic medicine .

  3. Rita says:


    thank you for sharing the 10 tips for neck exercises, I will also try the water exercise, God bless

  4. Darren Woodall says:

    I’ve suffered now for 2 months so I will try anything to get less pain.

    Thank you for your exercise tips

  5. Admin says:

    HI Darren,

    We would like to suggest you read our free back pain book -The 7 Day Back Pain Cure. It has information regarding different treatment options and pain relief methods plus many other useful aspects to help. You can find out more in the link below


    Thank you
    Admin (The Healthy Back Institute)

  6. noel whelan says:

    use hot water from the shower then bend down slowly to touch your toes leaving the hot as you can take water 8inches above the buttocks repeat as many time as you can .also sleep with a pillow between your legs

  7. Julia says:

    I went to my Dr. and she prescribed me a muscle relaxer which I can’t take, because it’s way to strong for me. I started these excersises about 3 days ago and also I added a row workout w/bands and my shoulder/arm feels like it’s starting to loosen up some and I am also sleeping sitting up so I can’t damage or put extra pressure on it. I hope on the next few days I’m back to normal☺

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