Spinal canal narrowing, a disc herniation or arthritis in which the spinal nerves exit the spinal canal are all conditions that commonly cause pinched nerves in the back. When this is experienced in the lower back, or lumbar spine, low back pain that radiates into the legs, or sciatica, can result, according the Mayo Clinic. These symptoms are first treated conservatively with ice and heat therapy, then with medications and exercises for pinched nerves in the back.
Superman
Physical therapy exercises are recommended to treat pinched nerves in the back, according to Medline Plus, a website of the National Institutes of Health. Strengthening your core muscles, which include your abdominal muscles and your back muscles, are important to reduce pressure on your spine. If pressure is reduced, the holes in which your spinal nerves exit will open up and allow more room for your spinal nerves to leave your spinal canal as they travel to the rest of your body.
To perform, lay on your stomach on carpet or a mat. Place your hands straight out in front of you and bend your arms at the elbows. Now make a curve in your back by lifting up your chest and thighs as high as you can off the ground. Hold with position for up to 45 seconds. Return to the starting position. Perform this exercise three times to strengthen your back muscles.
Side Bends
Regularly performing side bends will help reduce the symptoms of pinched nerves in the back because it will also allow the holes in which your spinal nerves exit to open up.
To perform, stand up straight with your feet shoulder width apart. Now, lean to the right as if you are touching the side of your knee with your hand. Now, return to the starting position. Perform two to three sets of 10 to 25 repetitions two to three times per week on each side to strengthen your back muscles. You can also use a resistance band or dumbbell to increase your resistance. Be aware that performing this exercise may cause some discomfort. For example, if you have a pinched nerve on the right, leaning to the right may increase your pinched nerves symptoms that should resolve after completing the exercise. Over time, these symptoms of a pinched nerve during exercise should improve as your back muscles become stronger.
Pilates Crunches
Pilates crunches will strengthen your abdominal muscles and help support your spine. This exercise is more advanced, so do as much as you are able to. Your abdominal strength will improve if you are consistent.
First, you will need a mat or carpet. Sit down on the mat with the back of your heels touching the ground. Extend your hands in front of you. Now, over a five-second period, lean back with your upper body until the upper part of your back (shoulder blades) touches the floor. Hold in this position for two seconds. Now, slowly sit back up to your starting position. You can pull on your knees if you need assistance in sitting back up, but try your best to avoid doing this. Perform two to three sets of 10 to 20 three times a week to strengthen your abdominal muscles and reduce the symptoms of pinched nerves in your back.
About this Author
Jacques Courseault is a fourth-year medical student who plans to practice physical medicine and rehabilitation. He is the fitness editor for Dr.Gourmet.com, founder and writer of Exercise Menu, and co-founder of Don’t Weight to Lose.
