Pinched Nerve In Back – General View And Simple Exercises
A pinched nerve in the back could happen anywhere along the sufferers’ spinal column, and could be caused by various conditions. Several of the common conditions contain a bulging disc, bone spurs, and inflamed tissue, all of which could impact the spinal canal and create a burden on a nerve root or the spinal cord.
The different symptoms of a pinched nerve include burning sensation/pins and needles, numbness or just pain in the injured area. A pinched nerve is referred to as a slipped disc. A pinched nerve in back can occur due to the result of an accident, a sports injury, a fall in the home or as a result of the natural aging process. A pinched nerve could be painful; therefore, it is necessary for you to find effective solutions for controlling and relieving the pain caused by pinched nerve in back. Here are some easy-to-follow and common treatments that you can take advantage to cure your problem:
Pinched nerve in Back Exercises
This is considered as the most basic and easy remedy. It is recommended that if you can take a rest the first 24 to 48 hours after suffering a pinched nerve, you will feel a great improvement in your back area. To get the best result, you should stay as flat as possible on a certain hard surface. Do not lie on a soft mattress because this can cause more pain.
2. Heat And Cold
Applying the method of heat and cold can help you alleviate the pain of pinched nerve in back. Begin with a heating pad in about 15 minutes. After that, you can take a rest for 15 minutes before putting an ice pack on the injured area of your back for another 15 minutes. Try doing this at least in two hours. By this way, you can loosen up the tightened muscles that are usually prevalent with a pinched nerve.
3. Soft Back Brace
This method is extremely useful in the first four weeks of a pinched nerve. The soft back brace is easy and comfortable to wear. Especially, it can assist those people who have serious pinched nerve in back, which is where most people suffer pinched nerves. The soft back brace also allows you to do tasks around the home. Nevertheless, if you depend too much on this method – a soft back brace – it is not good for the muscles of your back at all.
4. The Twist
Firstly, sit with the legs about shoulder-width apart. Next, keep this posture and sit straight. Then, place the left hand on the right knee and pull the body toward it until you can feel a stretch. Hold for about 5 seconds and then release to center. It is recommended that you had better repeat it five times both for two sides, increasing as you are able.
5. Side Bends
First, stand with your feet shoulder-width apart, then place the hands on the hips. Stand up as straight as possible and maintain this posture for a while. Next, slowly lean to the right side until you feel a stretch in the lower back. You need to hold for a count of five before releasing. Repeat five times on each side, enhancing as you are able.
6. The Ball
With this exercise, you need to lie down on the bed or on the floor flat on the back. Bring the knees up to the chest and cross the arms over the knees. Then, bring the head up toward the knees until you can feel a stretch in the back. Hold for a count of three before releasing. Repeat this exercise about five times, increasing as you start to feel stronger.
7. Hamstring Stretch
In order to do this exercise, you need to sit down on the floor with both legs stretch out in front of you. Move the arms toward the toes until you feel a stretch in the hamstring. Touch the toes if you can. Until you have gone as far as you are able, hold for a count of 10 before releasing. Try this five times in a row at first.
8. Stretching Your Buttocks
Lie down on your back. Take the right knee and bend it toward the left shoulder, pulling it as far as you are physically able to go. Once you feel a stretch in the buttocks and lower back, hold this posture for a count of 30. Then, release. Do this three times on each side as many times a day as possible for lengthening and stretching your muscles.
Before starting an exercise regimen, it is critical to let your doctor know the cause of your current pain. Most doctors will recommend people to do exercise. In case that you feel pain during exercising process, postpone your exercising instantly and call your doctor.
These above information are some tips that are successfully applied by many people who suffer from a pinched nerve in back.
Hope that you find our article is informative and helpful for yourself. Thanks for considering this article!