Stretches to Relieve Pinched Nerves (Think: Sciatica, Carpal Tunnel, and More)

Anyone who has experienced nerve pain can tell you it can be excruciating to the point that it prevents you from enjoying daily life. If left unmanaged, it can lead to a variety of other problems from physical issues to mental health challenges.  

Fortunately, some exercises and stretches can relieve nerve pain. You may have heard of nerve glides or flossing techniques that can help with irritated nerves. These gentle exercises can improve your nerves’ range of motion while reducing pain.  

In this blog, our Muscle Activation Technique specialist, Maurice Harden, shares stretches to help with your nerve pain, whether you are dealing with sciatica, issues in the cervical spine, carpal tunnel, or thoracic outlet syndrome.  

Before You Get Started 

Before you get started with nerve flossing stretches, it’s important to be aware of some basic guidelines to avoid injury. After all, the nerves don’t heal as easily as muscles and take time and patience to properly regenerate and heal. On the bright side, exercise can offer serious benefits for healing. You don’t have to learn to accept and live with the pain of a pinched or damaged nerve.  

Keep these points in mind when starting your nerve-gliding journey: 

• Nerve flossing shouldn’t be painful. While you may feel slight discomfort from the stretch, any pain is your body telling you to ease off. 

• Focus on relaxing your muscles when performing flossing exercises. 

• Take long, deep breaths while performing these exercises. 

• Start slowly, only repeating the exercises a few times at first. Build up over time as your body adjusts.  

Flossing for Sciatica 

The sciatic nerve is the primary nerve that runs from the lower spine down each leg. When the roots of your sciatic nerve become compressed, you may experience sciatica. This feeling causes: 

• Numbness 

• Tingling 

• Weakness 

• Radiating pain from your lower back down through the buttocks, legs, and feet 

Studies have shown that nerve flossing in combination with physical therapy exercises can significantly reduce sciatic pain and increase the range of motion of your hips.  

Knee-to-Chest  

1. Start lying on your back with a flat cushion beneath your head for support. 

2. Bend your knees so that your feet are flat and in line with your hips. 

3. Draw one knee into your chest with both hands while keeping both hips on the ground. Hold this position for 20-30 seconds before returning to your starting position. 

4. Repeat the stretch on the other leg. 

5. Complete this stretch on both legs three more times, alternating legs slowly. 

Hamstring Stretch  

1. While standing, raise one leg onto a step or higher stable surface. Keep both legs straight with the front leg’s toes pointing upward. 

2. Lean forward with a flat back and your pelvis in a neutral position. Hold this for 20-30 seconds. 

3. Return to the starting position and repeat three times with both legs.  

Mobilizing Stretch 

1. Begin flat on your back with a cushion beneath your head.  

2. Bend your knees so your feet are flat on the ground in line with your hips. Make sure your chin is tucked towards your chest.  

3. Bend one knee in towards your chest and support the back of the bent leg with your hands.  

4. Gently and slowly straighten your leg and hold for 20-30 seconds.  

5. Return to the starting position and repeat three times with both legs.  

Piriformis Stretch  

1. Begin lying flat on your back with a cushion supporting your head. 

2. Bend your legs so your feet are flat on the ground in line with your shoulders. Then, bend your left leg to rest your left foot on your right thigh.  

3. With both hands, pull your right thing towards you while keeping your spine and hips straight. Hold this for 20-30 seconds.  

4. Gently release the stretch and repeat three times total on each leg.  

If you are experiencing increased pain or your symptoms do not improve, it’s time to visit a professional. Schedule your appointment with our functional movement experts at Dynamic Fitness & Rehabilitation to make your way back to feeling great.  

Gliding for Carpal Tunnel Syndrome  

When the median nerve that moves through your arm becomes irritated or compressed, it may lead to hand and wrist pain known as carpal tunnel syndrome. Nerve gliding can offer substantial relief for those dealing with these conditions when performed correctly and consistently.  

Start by sitting in a firm chair with your back and neck straight.  

1. Begin with your wrist in a neutral position, your fingers and thumbs bent into fists, and your thumbs facing you.  

2. Extend your fingers and thumbs into a straight, neutral position. 

3. Bend your wrists so your palms face up. 

4. With your palm facing up, extend your thumb so that it is drawn away from your fingers.  

5. In this position, rotate your wrist so your palm faces away from you.  

6. Repeat this series on both hands 3-5 times. 

Stretching for Thoracic Outlet Syndrome 

Thoracic outlet syndrome occurs as a result of compression or irritation of the brachial plexus nerves, which travel through your upper arm and shoulders. This may cause pain, weakness, or numbness in the arms, chest, or neck.  

These two flows may help relieve these symptoms.  

Standing Flow  

1. Let your arms fall at your side, and shrug your shoulders backward and up without shifting your neck. Relax, then shrug your shoulders straight up. Relax again.  

2. Extend your arms out to your sides at shoulder level with elbows straight and palms facing down. Continue raising your arms until the backs of your hands touch over your head.  

3. Stand in the corner of a room facing the wall. With your elbows at a 90-degree angle, place a palm on each wall around your shoulder level. 

4. While tightening your core, inhale as you draw your chest towards the corner. As you exhale, push back out to your starting position.  

5. While your hands are back at your side, tuck your chin towards the back of your head. Slowly draw your head towards your right shoulder while keeping the shoulders in a neutral position. Repeat this on both sides about ten times.  

Lying Down Series 

1. Lie face down, and clasp your hands behind your back. As you inhale, draw your chest and head off the ground by squeezing your shoulder blades together. Make sure to keep your chin tucked. 

2. Hold this for about three seconds before gently returning to your starting position on an exhale. 

3. Flip over so you are laying on your back. Place a rolled-up towel between your shoulder blades. 

4. With your arms at your side, slowly draw them so they are straight over your head on an inhale. Think snow angels. Then, return to your starting position on an exhale.  

5. Repeat this 10 times.  

Learn More > Why Exercise is the Best Medicine 

Soothe Your Nerves with Dynamic Fitness & Rehabilitation 

If you are suffering from nerve pain, we understand how frustrating and even frightening it can feel. But there is no need to lose hope! Nerve flossing exercises, such as those covered above, can significantly soothe irritation and help you recover your full range of motion. If your nerve discomfort persists without relief, Muscle Activation Technique is an incredible rehabilitative option that we offer at Dynamic Fitness & Rehabilitation.   

To avoid worsening symptoms, it’s always a good idea to get evaluated by a professional. Schedule your appointment with our team of caring and knowledgeable rehabilitation pros at Dynamic Fitness & Rehabilitation to get back to feeling your best.