A pinched nerve in your neck can cause frustrating and often debilitating pain, sending tingling, numbness, or a sharp ache down your shoulder and arm. These six simple exercises are designed to gently mobilize your neck and shoulders, helping to alleviate symptoms and get you back to feeling like yourself.

While these movements can provide relief, it’s important to remember that every case of a pinched nerve is unique. Overdoing exercises—or doing the wrong ones—can sometimes worsen the problem. That’s why having a licensed physical therapist evaluate your condition is the safest way to ensure you’re on the right track. With guided treatment, you can not only reduce your immediate discomfort but also address the underlying causes, preventing the issue from coming back.

Since your neck is part of your spine, exercises that stretch and strengthen your spine and core muscles will help relieve pain from a pinched nerve in your neck. These exercises focus on slow, small movements that engage the core.

1. Chair Stand

This exercise helps work the core by standing up and sitting back down in slow, controlled motions:

Step 1: Sit down in a comfortable chair.

Step 2: Keep your feet together and place them flat on the floor.

Step 3: Place your hands on your thighs.

Step 4: Sit up straight and engage your core muscles.

Step 5: Take a deep breath and exhale as you stand up slowly.

Step 6:‌ Sit back down in a slow, controlled motion.

Step 7: ‌Repeat 8 to 10 times.

2. Single Leg Raise

Here's another easy exercise to strengthen your core while using a chair:

Step 1: Sit down in a comfortable chair.

Step 2: Keep your feet together and place them flat on the floor.

Step 3: Place your hands on your thighs.

Step 4: Engage your core muscles.

Step 5: Take a deep breath and exhale as you lift one leg as high as you can.

Step 6: Lower your leg in a slow, controlled motion.

Step 7: ‌Repeat 8 to 10 times with each leg.

3. Staggered Chair Stand 

This is similar to the Chair Stand, but with staggered feet to work your balance more:

Step 1: Sit down in a comfortable chair.

Step 2: Keep your feet a few inches apart, stagger them by moving one foot forward, and place them flat on the floor.

Step 3: Place your hands on your thighs.

Step 4: Engage your core muscles. 

Step 5: Take a deep breath and then exhale as you stand up slowly.

Step 6: Sit down in a slow, controlled motion.

Step 7: Repeat 8 to 10 times.

Step 8: ‌Repeat after you stagger your feet the other way.

4. Heel Raise

Using a chair in a slightly different way, this exercise improves balance and posture to help prevent neck pain:

Step 1: Stand straight behind a chair, holding the back with your feet hip-width apart and your weight evenly distributed.

Step 2: Tighten your abdominal muscles.

Step 3: Lift up on your toes until you're standing on the balls of your feet. Don't let your ankles roll inward or outward.

Step 4: Slowly lower your heels to the floor.

Step 5: ‌Repeat 8 to 10 times.

5. Standing Side Leg Lift 

Here's another way to engage your core with the help of a chair:

Step 1: Stand behind a chair, holding onto the chair back for support.

Step 2: Engage your core muscles.

Step 3: Take a deep breath and exhale as you slowly raise one leg out to the side as far as you comfortably can.

Step 4: Make sure your toes remain pointing forward.

Step 5: ‌Repeat 8 to 10 times with each leg. 

6. Front Plank on Table 

This exercise requires a table or counter to get into a plank position:

Step 1: Stand with your feet together, facing a sturdy table or counter.

Step 2: Bend and place your forearms on the table with your hands clasped together.

Step 3: Make sure your shoulders align directly over your elbows. 

Step 4: Step back onto the balls of your feet until your body forms a line, similar to a plank.

Step 5:‌ Hold for 15 to 60 seconds, or as long as you can.

Safety Considerations

Pain and discomfort are common when you have a pinched nerve in your neck. You may also experience:

• Numbness or a decrease in sensation near the nerve
• Pain that may be sharp, achy, or burning
• Pain that radiates out from a central point 
• Tingling, like the sensation of pins and needles prickling your skin
• Weak muscles around the nerve
• Feeling that the area has fallen asleep, as you feel in your hands and feet when blood flow is restricted‌
• Symptoms that may be better or worse when you lay down

If your symptoms last longer than a few days and don’t respond to the exercises above, call your doctor.

Lasting Effects

If a pinched nerve is left untreated, it could lead to chronic pain. It may also lead to permanent nerve damage in the affected area.

Other Treatments 

If exercises and pain medication don’t improve your condition, other measures may need to be taken. These include: 

• Soft cervical collar. Your doctor may suggest you wear a padded ring around your neck that stays in place using Velcro. A neck support allows the muscles in your neck to rest by limiting your ability to turn your head. A neck brace should only be used short term since it can weaken your muscles over time. 
• Physical therapy. If exercises at home aren’t working, your doctor may recommend that you work with a professional. Specific exercises can help relieve pain, strengthen neck muscles, and improve range of motion. In some cases, traction can be used to gently stretch the joints and muscles of the neck.
• Medication. If over-the-counter pain medicine isn’t alleviating your symptoms, your doctor may be able to give you something stronger until your condition improves.
• Oral corticosteroids. A short-term dose of corticosteroids may help to reduce inflammation and swelling enough that your pinched nerve has a chance to heal. 
• Steroid injection. Your doctor will use a needle to insert steroids directly into the nerve site in an effort to reduce inflammation.‌
• Surgery. In a worst-case scenario, you may need surgery. Your doctor will assess your symptoms, the length of your condition, and the location of the pinched nerve before deciding on surgery.

At Miller Physical Therapy, our experienced team specializes in personalized treatment plans that restore mobility, relieve pain, and get you back to living life without limitations. Conveniently located in the heart of downtown Delray Beach, we’re here to help you move better, feel stronger, and heal faster. Call us today at (561) 278-6055 or email info@miller-pt.com to schedule your appointment. For more recovery tips and wellness advice, follow us on Instagram @millerphysicaltherapy.

Reference: [https://www.webmd.com/pain-management/best-exercises-for-pinched-nerve-in-neck]