7 Easy Neck Exercises for Pinched nerve to Cure Cervical Radiculopathy Permanently (2022)

7 Easy Neck Exercises for Pinched nerve to Cure Cervical Radiculopathy Permanently (1)

One of the most fundamental and perhaps most reliable treatments for a pinched nerve in the neck is cervical radiculopathy exercises. However, not all cervical radiculopathy exercises/ neck exercises are effective, some may even worsen the pain. This is because the cause of radiculopathy differs and so do the exercises. Learning the correct neck exercises for pinched nerves and doing them the correct way is very important. In this article, we will earn the different causes of cervical radiculopathy, its symptoms, and the exercises. Read this article till the end to get the most out of it.

Table Of Contents

  1. What’s pinched nerve in neck and its causes
  2. Easy neck exercises for pinched nerve
    • #1 Active neck rotation cervical radiculopathy exercises
    • #2 Backward bending neck exercises for pinched nerves
    • #3 Neck backward bending using towel
    • #4 Neck side bending
    • #5 Chin tuck exercise for cervical radiculopathy
    • #6 Neck stretches for pinched nerve
    • #7 Isometric neck strengthening exercise
  3. Take away

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What’s pinched nerve in neck and its causes

The pinched nerve in neck is a condition in which the spinal nerve originating from the cervical region is pinched and irritated due to slipped disc in the upper back. This causes giving rise to neurological symptoms in the arm and forearm. To understand what is it we first need to learn a little about its anatomy.

Our cervical has a total of 7 cervical vertebrae, from C1 up to C7 and there are 8 spinal cervical nerves originating from here. These spinal nerves travel down our upper arm through the elbow and forearm to our fingers and thumb.

All the sensations and movements in our hands are the action of these spinal nerves. So, any irritation, or compression of the nerve leads to pain, a tingling sensation through the arm, forearm, and fingers. There are various reasons for it but the most common of all of them are cervical spondylosis and slip disc problems at neck, and upper back area.

We will not go deeper into it, but cervical spondylosis occurs at an older age in which bones of cervical vertebrae become weak and the neck gets stiff. There could be osteophyte formation on the margins of vertebrae leading to the narrowing of neural foramina that compresses the nerve. In the cervical disc hernia, there is bulging/herniation of the cervical intervertebral disc. This, in turn, causes irritation/ compression of the cervical spinal nerve.

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Easy neck exercises for pinched nerve

So, whatever neck exercises we are going to learn are aimed at the treatment of slipped discs in the upper back and neck area. Exercises help reduce the compression or irritation over the spinal nerve. But, if you are suffering from severe pain, then you should first reduce the acuteness and then proceed with this exercise. For this, I usually suggest following simple at-home steps. First, apply any good pain balm around the neck and upper back area and leave it for 10 minutes so that body can absorb it. After 10 minutes simply apply heat treatment over it, you may choose any of the ways that suit you like an infrared lamp, an electric heating pad, or a hot water bottle. But, I usually prefer using an infrared lamp.

Coming back to the topic, in both the conditions mentioned above (cervical spondylosis and disc hernia) the basic principle of exercise remains the same. Except for one or two exercises all the neck exercises are valid in both conditions. The one exercise which you need to avoid in cervical disc hernia is “forward bending of neck”. Rest all the exercises are equally effective in both conditions. So, let us start.

#1 Active neck rotation cervical radiculopathy exercises

7 Easy Neck Exercises for Pinched nerve to Cure Cervical Radiculopathy Permanently (3)

The first exercise among the list of 7 easy cervical radiculopathy exercises is the active neck rotation. To perform this exercise we need to come to a comfortable position either sitting or standing. Let us assume that we are performing the exercise in a sitting position. Sit straight on the chair with your neck erect and your shoulder in the retracted position.

Now, coming to the actual exercise, rotate your neck to your left side slowly and smoothly. Then slowly rotate it to the right side slowly without any jerk. Repeat 10 times on each side.

#2 Backward bending neck exercises for pinched nerves

7 Easy Neck Exercises for Pinched nerve to Cure Cervical Radiculopathy Permanently (4)

Neck backward bending is also known as neck extension exercise. The best starting position for this exercise would be sitting on a chair with a backrest. the backrest of the chair should not be of height more than mid of the upper back.

Come to a comfortable position and then slowly bend the neck to the backside to the point where you feel little pain. Then bring back neck to norma position and again repeat the exercise for a minimum of 10 times.

#3 Neck backward bending using towel

7 Easy Neck Exercises for Pinched nerve to Cure Cervical Radiculopathy Permanently (5)

We can make a slight modification to the above exercise if you feel more pain and uncomfortable doing the above exercise.

The starting position remains the same, take a towel and hold both the ends with hand and place the towel on the back of the neck. Hold the towel to support the neck while bending the neck backward.

Repeat it for a minimum of 10 times

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#4 Neck side bending

7 Easy Neck Exercises for Pinched nerve to Cure Cervical Radiculopathy Permanently (6)

The next exercise for cervical radiculopathy exercises is neck side bending. Once again I am assuming that we are performing the exercise in a sitting position. Sit straight with neck erect and as relaxed as position possible. Now, slowly bend your neck to left side till you feel a little stretch on the left side neck muscle. Hold this position for 5 seconds and then repeat it on the right side by bending the head on the right side.

By bending on either side we are actually giving a moderate stretching on the right and left side muscles. Repeat the exercise 10 times on one side

#5 Chin tuck exercise for cervical radiculopathy

7 Easy Neck Exercises for Pinched nerve to Cure Cervical Radiculopathy Permanently (7)

This is also a very effective exercise and this is also helpful in maintaining the correct neck posture. Chin tuck exercise is also very helpful in the treatment of forward neck posture. For this exercise, you have to take your chin and tuck on the neck, you can use your fingers to guide yourself. Hold this position for 3 to 4 seconds and then release it slowly.

Repeat it a minimum of 10 times the next exercises.

#6 Neck stretches for pinched nerve

7 Easy Neck Exercises for Pinched nerve to Cure Cervical Radiculopathy Permanently (8)

This is a stretching exercise where we have to stretch the muscles on the sides of our neck. One by one we have to stretch the left side neck muscles and then right side neck muscles.

To stretch the muscles on the right side neck, take your left hand and place it on the upper side of your head and then pull it towards the left side.Pull it till you will feel a stretch on the right side neck muscles. The important thing here is you need to keep this stretched position for a minimum of 1 minute and then release it slowly.

Repeat the same process on the left side muscles. This is a stretching exercise, so you have to perform this exercise only once or twice in a single session.

#7 Isometric neck strengthening exercise

7 Easy Neck Exercises for Pinched nerve to Cure Cervical Radiculopathy Permanently (9)

The final exercise in our list of 7 easy cervical radiculopathy exercises is the strengthening exercise. This is a strengthening exercise and the purpose of this exercise is to strengthen the muscles on all sides of the neck. To strengthen the muscles on the front of the neck take your right hand and place it over the forehead, you can also use your left hand.

Apply pressure by hand on the forehead. While you are pushing your head forward you have to keep in mind that you don’t have to move your neck you just have to press it and this is why this is it is called anisometric exercise. Hold it for 2 to 3 seconds and then release it. Repeat it 10 times.

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To strengthen the muscle on the left side have to repeat the same process. But by using the right hand placed over the left side head temple region and repeat the process above described. Likewise, you have to strengthen the right side neck muscles using your right hand and backside neck muscle by clasping both hands on the back of the head.

Take away

If you feel radiating pain in your arm you must immediately consult a neurologist (slipped disc doctor) and your doctor will advise for disc herniation MRI. Once, slipped disc is confirmed you should take medications as advised and start following the exercises. It would be more effective if you perform all these exercises twice daily, once in the morning and once in the evening. Follow the exercise repetition mentioned against each different exercise.

Keep Reading: 5 Easy Back Pain on Upper Right Side Exercises that Actually Work

About Author

Dr Sunit Sanjay Ekka (PT)

administrator

I’m a Physical Therapist in practice for the last 15 years. Whatever I learn from my patient or read in the newspaper/net regarding health I love to share it through my blog. I also share content through my YouTube channel.

(Video) Most Important Exercises to Help Pinched Nerve & Neck Pain

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FAQs

What is the best exercise for cervical radiculopathy? ›

Neck tilts are a great exercise for cervical radiculopathy caused by arthritis or stenosis. To perform the exercise, sit in a chair and slowly tilt your neck forward as far as possible. Hold the position for three seconds, and then return to the neutral position. Repeat 10 times.

How do you treat cervical radiculopathy naturally? ›

Nonsurgical Treatments. Nonsurgical treatments for cervical radiculopathy typically include one or more of the following: Rest or activity modification. Limiting strenuous activities, like sports or lifting heavy objects, or using better posture while sitting or driving might provide some relief.

Can you rub out a pinched nerve in your neck? ›

The answer is yes! By applying pressure to the pinched nerve, it can help relieve tension, reduce pain and inflammation and promote circulation. It will also help relax you, your muscles and the affected area as well.

Is cervical radiculopathy permanent? ›

The longer a person leaves radiculopathy untreated, the higher the risk is for their damage and symptoms to become permanent. In fact, in severe cases, paralysis may occur if radiculopathy is left untreated for an extended period of time.

How long does it take to heal from cervical radiculopathy? ›

Over 85% of acute cervical radiculopathy resolves without any specific treatments within 8-12 weeks. Over 85% of acute cervical radiculopathy resolves without any specific treatments within 8-12 weeks.

What vitamins help with nerve damage? ›

B Vitamins

Vitamins B-1, B-6, and B-12 have been found to be especially beneficial for treating neuropathy. Vitamin B-1, also known as thiamine, helps to reduce pain and inflammation and vitamin B-6 preserves the covering on nerve endings.

What nerves are affected by C5 C6 C7? ›

From the lateral cord, C5, C6, and C7 supply the pectoralis major and minor muscles, via the lateral and medial pectoral nerves, as well as the coracobrachialis, brachialis and biceps brachii, via the musculocutaneous nerve. The musculocutaneous nerve provides sensation to the skin of the lateral forearm.

How do I know if nerve damage is healing? ›

How do I know the nerve is recovering? As your nerve recovers, the area the nerve supplies may feel quite unpleasant and tingly. This may be accompanied by an electric shock sensation at the level of the growing nerve fibres; the location of this sensation should move as the nerve heals and grows.

What is the most common cause of cervical radiculopathy? ›

Cervical radiculopathy is often caused by "wear and tear" changes that occur in the spine as we age, such as arthritis. In younger people, it is most often caused by a sudden injury that results in a herniated disk. In some cases, however, there is no traumatic episode associated with the onset of symptoms.

How do you treat a C5 C6 pinched nerve? ›

Both prescription and over-the-counter (OTC) medications are used to help relieve C5-C6 vertebral and nerve pain. Common medications include non-steroidal anti-inflammatory drugs (NSAIDs), pain-relieving medication such as opioids and tramadol, and/or corticosteroids.

Can cervical radiculopathy last for years? ›

Some studies indicate that cervical radiculopathy from a herniated disc can to start feeling better within 4 to 6 weeks, although some symptoms may last up to 6 months, and more than 80% of cases are symptom-free within 2 to 3 years.

What cream is good for nerve pain? ›

Nervive Pain Relieving Cream is formulated with maximum strength levels of Lidocaine HCL and Menthol to block nerve pain signals. Feel the non-greasy pain relieving cream start working in less than 5 minutes.

What is the strongest drug for nerve pain? ›

Tramadol is a powerful painkiller related to morphine that can be used to treat neuropathic pain that does not respond to other treatments your GP can prescribe. Like all opioids, tramadol can be addictive if it's taken for a long time. It'll usually only be prescribed for a short time.

How do you release a trapped nerve in your neck? ›

Relieving Trapped Nerve Pain
  1. Put your fingers on your chin.
  2. Push your chin gently toward your neck and stop when you have a double chin.
  3. Hold your position for three to five seconds then relax.
  4. Repeat between three and five times.
  5. After you have become comfortable with the movement, try it without your fingers.
Dec 10, 2020

How serious is cervical radiculopathy? ›

In rare cases, cervical radiculopathy may continue to progress with numbness and/or weakness getting worse despite treatments. The longer that numbness and/or weakness lasts in the shoulder, arm, or hand, the more likely that these deficits will become permanent or lead to paralysis.

Is massage good for cervical radiculopathy? ›

Manual therapy.

Traction can help provide immediate relief from pain and arm numbness. Your physical therapist also may gently massage the muscles of your cervical spine and shoulder blade area. This helps your muscles relax and improves circulation to promote healing and pain relief.

Does radiculopathy ever go away? ›

If it's not treated, myelopathy can worsen over time and cause permanent damage to your nerves. Radiculopathy is a temporary issue that heals over time and often goes away without treatment. It can be hard to tell what's causing your pain.

Can you reverse cervical radiculopathy? ›

Can it be cured? Although there are several very good nonsurgical and surgical treatment options available to relieve the symptoms of cervical myelopathy and radiculopathy, there is no cure, per se, for the degenerative changes in the cervical spine that caused the symptoms.

Is heat good for cervical radiculopathy? ›

Applying heat to the neck or other sore area can provide relief for some people. Typically, ice should be used during the first day or two (no more than 20 minutes at a time) because it can help prevent inflammation. After that initial period, heat or ice can be used depending on the patient's preference.

Do neurologists treat cervical radiculopathy? ›

A neurologist can diagnose the condition as well as provide treatment options such as injections or physical therapy. If you think you have radiculopathy, contact our team of neurology experts today so we can help develop an actionable plan for reducing your symptoms and increasing your mobility.

Does turmeric help with nerve pain? ›

5. Curcumin for neuropathy. Curcumin is a compound found in the herb turmeric, known for its anti-inflammatory, antioxidant, and pain relieving properties. It may help to relieve numbness and tingling in your hands and feet.

How much vitamin B-12 should I take for nerve damage? ›

Although treatment regimens of B12 injections vary, some doctors recommend injections of 1,000 micrograms (mcg) of vitamin B12 daily for five days followed by the same amount given once a week for five weeks, and then a lifelong dose of one injection per month, containing 100 to 1,000 mcg of vitamin B12.

Can magnesium help repair nerve damage? ›

Magnesium ion can promote peripheral nerve repair by inhibiting inflammation.

Where does C5-C6 cause pain? ›

C5-C6 (C6 nerve root): Pain, tingling, and/or numbness may be felt in the thumb side of the hand. Weakness may also be experienced in the biceps (muscles in the front of the upper arms) and wrist extensor muscles in the forearms. The C5-C6 disc is one of the most common to herniate.

What are the symptoms of a pinched nerve at C6 C7? ›

When a C6-C7 herniated disc occurs and the C6-C7 nerve root is irritated, the symptoms usually include neck pain and pain in the arms, weakness in the hands and weakness in the arms, shoulder pain, chest pains, uncontrollable sweating, headaches, and possibly more. Many times, this condition can be misdiagnosed.

What part of the body does C5 and C6 affect? ›

A c5-c6 herniated disc can affect the nerves that control the muscles in the arms, neck, shoulders, hands as well as the head, eyes, ears, or thyroid gland. Symptoms in these areas in addition to pain in the neck is very common with c5-c6 disc herniations.

Why is my pinched nerve not healing? ›

In the most severe cases, recurring compression against the nerve may result in permanent damage. Talk with your doctor if you experience a pinched nerve that keeps coming back or lasts for longer than several days.

Can nerves take years to heal? ›

Nerves recover slowly, and maximal recovery may take many months or several years. You'll need regular checkups to make sure your recovery stays on track. If your injury is caused by a medical condition, your doctor will treat the underlying condition.

How do neurologists treat nerve pain? ›

Multimodal therapy (including medicines, physical therapy, psychological counseling and sometimes surgery) is usually required to treat neuropathic pain. Medicines commonly prescribed for neuropathic pain include anti-seizure drugs such as: Gabapentin (Neurontin®).

Is walking good for cervical radiculopathy? ›

Walking is always good to allow hydration of the intervertebral discs in the spine, but not so much that it aggravates the pain,” says Dr. Chang. “Walking in a pool is even better due to the anti-gravity effect.”

Can Massage Help cervical radiculopathy? ›

Your physical therapist also may gently massage the muscles of your cervical spine and shoulder blade area. This helps your muscles relax and improves circulation to promote healing and pain relief.

Will physical therapy help cervical radiculopathy? ›

Physical therapy is an effective treatment for cervical radiculopathy, and in many cases, it completely resolves symptoms. Your physical therapist will develop an individual treatment plan based on the findings of your initial evaluation. The treatment plan may include: Pain Management.

What is spondylosis cervical? It's degneratiion of disc, vertebrae, muscles around neck manisfested by neck pain, headache. Follow these exercises

What is spondylosis cervical?. But you need not have to worry because by following simple cervical spondylosis exercises every day you can get rid of cervical spondylosis.. The next exercise in the list of cervical spondylosis exercises is neck side bending.. Hold this position for 5 seconds and then repeat it on the right side by bending the head on the right side.. This is also a very effective exercise for neck spondylosis pain.. Cervical spondylosis pain is often a result of the wrong posture we adopt when working on a desk.. Now, let’s come to exercise.. The next exercise is the stretching exercise of the neck muscle.. That is the muscles on the front of the neck on the right side of the neck on the left side of the neck and on the back of the neck.. To strengthen the muscles on the front of the neck take your right hand and place it over the forehead, you can use your left hand as well.. Often cervical spondylosis neck pain is also associated with upper back pain due to muscle knot (myofascial trigger point).. If you have pain, simply apply a pain ointment over the painful area and let the body absorb it for 10 minutes.. Whatever I learn from my patient or read in the newspaper/net regarding health I love to share it through my blog.

Follow these simple (but effective) exercises to completely eliminate your Forward Head Posture (aka Nerd Neck).

Forward Head Posture (FHP) is where the position of the head is in front of the mid line of the torso.. (It is also referred to as Nerd Neck, Poked Head, Forward Neck Posture and Text Neck.). Results : If the back of your head does not naturally come into contact with the wall, then you likely have a Forward Head Posture.. The tight muscles that are holding your head in the forward position will need to be released first.. Place both hands behind your head and pull your head downwards.. These muscles are responsible for maintaining the correct posture of the head and neck.. Rounded shoulders can pull your head forwards into the Nerd Neck position.

Follow these simple exercises to fix your Dowager's hump right now. Get rid of the bump at the base of your neck once and for all.

Hyper extension of the upper neck region Loss of natural cervical spine curvature Forward head posture Fatty deposit tissue (Lipoma) at the base of the neck. The more forward your head sits, the more stress is placed on the base of your neck.. After a prolonged period of time in this poor posture, this can lead to the deformation at the base of the neck – the Dowager’s Hump .. As the head is in a sub-optimal position, there is more stress placed on the muscles and joints of the neck.. NOTE: If you would like see 13 different exercises that will help decompress your neck, be sure to check out this post: Neck Decompression Exercises .. Since the head is relatively heavy, the further forward it is positioned, the more pressure it places on the base of the neck.. The weight of the head in this forward position will place extra stress at the base of the neck.. The Dowager’s Hump is the bump at the base of your neck.

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