What is a pinched nerve? Symptoms and treatments for pain relief

Ever felt a sharp, tingling sensation or numbness in your neck, shoulder, wrist, or lower back? It might be a pinched nerve. Similar to the electrical wiring in your home, your nerves carry messages to and from your brain, allowing you to feel sensations and move your body. But when a nerve gets compressed (or “pinched”), it can cause some uncomfortable symptoms. 

Here, learn more about what causes pinched nerve pain and how to treat it with physical therapy, home remedies, and other tips from our Hinge Health physical therapists.

What is a pinched nerve?

Nerves in your body can be affected by surrounding tissues like tendons, muscles, bones, or cartilage. Nerves can be compressed by repetitive motions, injuries, tight muscles, and normal age-related changes. When this happens, you might experience:

• Numbness or a loss of feeling in the affected area.

• Tingling or pins-and-needles sensation.

• Burning or sensations of heat.

• Muscle weakness or reduced strength in the affected area.

These symptoms can occur near the pinched nerve or radiate to other parts of your body along the nerve’s path (this is known as radiating pain). Common areas for nerve pain include your arm, wrist, shoulder, neck, hip, or upper or lower back, where nerves travel through narrow spaces where they may be more prone to compression.

Inflammatory types of arthritis, such as rheumatoid arthritis, can irritate nerves and contribute to pinched nerve pain.

Pinched or irritated: What’s the difference?

Sometimes, what feels like a pinched nerve isn’t actually “pinched” at all. An irritated nerve is a nerve that is inflamed or sensitive, which can cause similar symptoms: pain, numbness, tingling, or burning sensations. Unlike a pinched nerve, which is compressed by surrounding tissues, an irritated nerve may not be physically compressed but still causes discomfort. Irritated nerves can be caused by:

• Repetitive movements: activities that strain the same nerves repeatedly

• Prolonged positions: staying in one position for too long

• Inflammation: swelling around the nerve

• Stress: physical or emotional stress

• Injury: trauma to the area

• Activity level: overuse or underuse of the affected area

What helps pinched nerve pain?

Movement and exercise are crucial for pinched nerve pain relief. While it might seem counterintuitive, resting too much can actually make your symptoms worse. Nerves thrive on movement. Some guidelines for movement with pinched nerve pain include:

• Continue daily activities. Stay active, even if you need to modify how you do things.

• Know it’s safe. Even if movement causes some pain, it’s very unlikely that you are harming yourself. Read more about finding your “movement sweet spot.”

Exercise and physical therapy for a pinched nerve

Regular movement, including gentle activities like walking and stretching can help calm pinched nerve pain. Changing positions frequently can also help. Exercise can help stretch tissues to reduce pressure on the nerve and strengthen muscles around the affected area to support and protect it.

If pain is limiting your movement or ability to do daily activities, physical therapy (PT) can help. Physical therapists can assess you, rule out any serious causes of your pain, help you modify your activities, empower you with tools and tips to help you hurt less, and personalize your exercise program.

You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

Exercises for pinched nerve pain

Check out these resources for sample exercises to relieve pain in specific body areas:

• Nerve flossing exercises  (upper and lower body exercises to ease tension in the nerves)

• Pinched nerve in the arm exercises

• Pinched nerve in the shoulder exercises

• Pinched nerve in the neck exercises

• Pinched nerve in the hip exercises

• Pinched nerve in the low back exercises

More ways to relieve pinched nerve pain

Managing pinched nerve pain often involves a combination of strategies. Beyond exercise and physical therapy, here are other effective approaches:

• Massage can soothe the tissues around an irritated nerve. 

• Cold/heat therapy. Using heat and ice for a pinched nerve is a good way to reduce swelling, promote fresh blood flow to the area, and relax the surrounding muscles.

• Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for pinched nerve pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.

• Oral corticosteroids. If used for a short period of time, oral steroid medications can reduce swelling and inflammation.

• Steroid injections. If over-the-counter medication does not offer sufficient pain relief, your doctor may suggest cortisone (steroid) injections. These are injected near the affected nerve to reduce inflammation. Consult your provider.

• Acupuncture. Inserting very fine needles into the skin at specific points may relieve pain by releasing endorphins, your body’s natural painkilling chemicals.

• Maintain a healthy diet. A balanced diet rich in anti-inflammatory foods can reduce inflammation and improve overall health.

• Stay hydrated. Drinking enough water can help reduce swelling that may contribute to pinched nerve pain and improve well-being.

• Manage stress. Stress can exacerbate pain. Techniques like deep breathing, meditation, and yoga can help reduce stress and improve pain management.

• Get quality sleep. Adequate sleep is essential for healing and pain management.

• Weight management. Maintaining a healthy weight can reduce pressure on pinched nerves.

When to see a doctor

Most pinched nerve symptoms resolve on their own with at-home treatment, but if your symptoms don't start to improve after a few weeks, see your provider. You should also see them right away if you experience any of the following:

• Muscle weakness. Any change in strength — for example, you can’t grasp things or start dropping things — needs to be evaluated by your provider.

• Numbness, tinging, or weakness that’s severe or progressive.

• Abnormal reflexes.

• Changes in gait or balance, including feeling unsteady while walking.

• Loss of dexterity (such as difficulty writing or fastening the buttons on your clothing).

• Pain that worsens at night.

• Changes in your ability to use the bathroom, including difficulty controlling your bladder or bowels.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Boyles, R., Toy, P., Mellon, J., Jr, Hayes, M., & Hammer, B. (2011). Effectiveness of manual physical therapy in the treatment of cervical radiculopathy: a systematic review. The Journal of manual & manipulative therapy, 19(3), 135–142. doi:10.1179/2042618611Y.0000000011

2. Childress, M. A., & Becker, B. A. (2016). Nonoperative management of cervical radiculopathy. American family physician. Retrieved from https://pubmed.ncbi.nlm.nih.gov/27175952/

3. Khorami, A. K., Oliveira, C. B., Maher, C. G., Bindels, P. J. E., Machado, G. C., Pinto, R. Z., Koes, B. W., & Chiarotto, A. (2021). Recommendations for diagnosis and treatment of lumbosacral radicular pain: A systematic review of Clinical Practice Guidelines. Journal of clinical medicine. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8200038/ 

4. Magnus, W., Viswanath, O., Viswanathan, V. K., & Mesfin, F. B. (2022). Cervical Radiculopathy. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK441828/

5. Mayo Foundation for Medical Education and Research. (2019). Pinched nerve. Mayo Clinic. Retrieved from https://www.mayoclinic.org/diseases-conditions/pinched-nerve/symptoms-causes/syc-20354746 

6. Mayo Foundation for Medical Education and Research. (2020). Peripheral nerve injuries. Mayo Clinic. Retrieved from https://www.mayoclinic.org/diseases-conditions/peripheral-nerve-injuries/symptoms-causes/syc-20355631