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Back Pain from a Pinched Nerve - Simple Exercises

A ‘pinched nerve’ happens when a nerve in your spine gets trapped, causing pain in your lower back and legs. This is often known as ‘sciatica’ or ‘radiculopathy’. The pain usually shoots down the back of your leg and can come with sensations like pins and needles, numbness, or weakness. 

There are exercises that can help ease the pressure from these trapped nerves and support healing. Simple movements like knee-to-chest stretches, cat-cow exercises, and back extensions can improve blood flow, reduce tightness in the muscles, and increase flexibility. 

This guide is for information only. Please consult a healthcare professional for advice or a diagnosis related to your condition.  

What Causes a Pinched Nerve? 

1. Disc Prolapse

Between the bones in your spine are soft cushions called ‘discs’. Sometimes these discs bulge out, which can irritate the nerves nearby. When a bulging disc presses on the nerve, it causes pain in your back and legs. 

2. Inflammation of the Facet Joints

The facet joints connect the bones in your spine. With regular movement from walking or sitting, these joints can become inflamed. This irritation can affect the spinal nerve, making it feel trapped. 

3. Spinal Stenosis

This condition happens when the space where your spinal nerve travels becomes narrower, putting pressure on the nerve. This can often be caused by the natural wear and tear of ageing. 

4. Sacroiliac Joint Inflammation

The sacroiliac joint connects your spine to the pelvis and is important for movement. If this joint becomes inflamed, it can pinch the spinal nerve. 

5. Piriformis Syndrome

The piriformis is a muscle in your buttock that can go into spasm due to poor posture. When this happens, it can compress the nerve, leading to pain. When the lumbar disc ruptures, it releases chemicals that irritate your spinal nerves, causing sharp pain, tingling, or numbness in your leg. 

How Long Does a Pinched Nerve Last? 

Typically, symptoms should improve within 6 to 10 weeks as inflammation decreases. However, some people may experience ongoing symptoms, leading to weakness or a loss of sensation.  

What Does a Pinched Nerve in the Lower Back Feel Like? 

- Muscle spasms with a knot-like sensation 

- Sharp or burning pain in the leg 

- Tingling feelings known as paraesthesia 

- Numbness in the leg 

- Muscle weakness 

- Frequent sensation that your foot is 'asleep' 

Simple Exercises for a Trapped Nerve in the Back 

1. Knee-to-Chest Stretch:

Lie on your back, pull one knee to your chest, hold for a few seconds, and then switch legs. 

2. Cat-Cow Pose:

Start on all fours, breathe in as you arch your back (cow), and breathe out as you round your spine up (cat). 

3. Downward Facing Dog:

From all fours, walk your palms forward, raise your hips and straighten your legs for a gentle stretch. 

4. Back Extensions:

Lying on your stomach, gently arch your back for a few seconds before relaxing. 

5. Piriformis Stretch:

Sit on a chair, place the foot of the affected leg on the opposite knee, and lean forward to stretch. 

6. Child's Pose:

Kneel with knees wide, sit back on your heels, stretch your arms forward, and rest your forehead on the ground. 

7. Figure Four Stretch:

Lie on your back and cross your affected leg over the opposite knee, gently pulling the other knee towards your chest. 

8. Single Knee to Chest:

Pull one knee towards your chest for 15 seconds, then switch sides. 

9. Bent Knee Stretch:

Lie back gently while bending one knee and pulling it towards you for a stretch. 

10. Sitting Spinal Stretch:

With legs out in front, bend one knee and twist gently towards the bent leg. 

11. Shoulder Rolls:

Lift your shoulders towards your ears and release. 

12. Chin Tucks:

Push back on your chin gently for 3-5 seconds. 

13. Hip Tilts:

Lie on your back, tilt your hips to flatten your back, then tilt in the opposite direction. 

14. Hip Rotations:

Lying on your back with knees bent, gently move your legs from side to side. 

15. Walking:

A gentle walk can help stretch the nerve and improve blood flow. 

16. Aquatic Exercises:

Gentle movements in water can help relax pinched nerves. 

17. Core Strengthening: 

Exercises like planks and bridges can support your spine. 

This guide is for information only. Please speak with a healthcare provider for advice or diagnosis concerning your condition.

Source: spinesurgeon,healthcentral