Back stretches for pinched nerves:

Side bends

  • Start in a standing position with your hands on your hips.
  • Maintain straight posture.
  • Gently stretch your lower back by leaning to the left and the right. Perform five side bends towards each side of your body.


  • 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.

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.

After light stretching, consider low-impact aerobic exercise such as walking, cycling and swimming. These activities will increase blood circulation to the damaged nerve, facilitating healing and reducing the pain associated with a pinched nerve. Try to avoid high-impact exercises that cause you to repeatedly twist your spine. You don’t have to give up on your favorite work outs, but try to substitute them with a low-impact, comparable exercise.

If you love running because it challenges you and helps you build endurance, try cycling instead. You can still set and surpass personal records for speed and/or distance! Unlike running, cycling won’t make your spine absorb the shock of impact every time your foot strikes the ground.
If play competitive contact sports, give swimming a shot. This low impact aerobic exercise is a great full-body workout, and you can still seek out a competition by participating in relays or races amongst your friends.

If you relied on group exercise classes to get your blood pumping, look for a yoga class. Moving from one yoga pose to the next in smooth succession can get your blood flowing in a group setting, but you won’t have to worry about high impact movements like box jumps, kettlebell swings, jumping rope, etc. Yoga can help you increase your flexibility and strengthen the muscles in your neck and back, also helping you facilitate the results of your pinched nerve treatment.

Still experiencing pain? Contact us.

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.