9 Effective Pinched Nerve in Neck Exercises

A pinched nerve is often a problem that creates immense pain. It is important to know that there are various neck exercises1 to deal with pinched nerves. The range of pain varies with the severity of the nerve compression.

You shouldn’t avoid a pinched nerve as it can become severe and you might lose your energy. There are multiple reasons for a pinched nerve to occur. Usually, when you remain in the same position for long periods the nerve gets compressed between ligaments, bones, or tendons.

This results in nerve pain.

Depositphotos 75692389 S
Source: artstudio_pro/Depositphotos

Such trapped nerves result in pain along the affected area and affect your range of motion. A pinched nerve in the neck causes shoulder pain, arm pain, and pain around surrounding muscles. The condition worsens if left untreated.

Physiotherapists can suggest exercises to decrease numbness and pain due to cervical radiculopathy.2

The solution for this situation is to practice the pinched nerve in neck exercises regularly. If you are vulnerable to neck pain, you must try to prevent and solve it by strengthening your neck muscles.

9 Pinched Nerve in Neck Exercises

More than exercises, maintaining a good posture can save you from this painful situation. Exercise can provide relief for the muscles.

Protect your shoulders, neck, and spinal cord from the discomforts of a pinched nerve by including these pinched nerves in neck exercises in your daily life:

1. Walking

Walking is a very simple practice that can reduce the effects of nerve damage3. If you are sitting and working for a long time, remember to take a break and walk for a few minutes to improve posture and relieve pain. For chronic pain and severe nerve damage, seek medical care.

Pinched nerve in neck exercises
Photo by Areksan on Unsplash / copyright 2021

While you walk keep your head upright. Walk fast along with moving your hand. Posture is crucial here as well.

2. Child’s Pose

You might be familiar with several yoga practices. Child’s pose stretch is a yoga posture that would alleviate pain and is perfect for solving nerve damage.

Pinched nerve in neck exercises
Photo by Kateelue on Unsplash / copyright 2021

Perform this exercise properly to avoid negative aftereffects. Learn how to do the child’s pose and do it a few times regularly.

3. Neck Tilts

Strengthen your neck muscles with these exercises that involve neck tilts. This is a stretch that concentrates on the muscles around your neck and shoulder blade.

Stand upright. Bring your chin down to the neck. Then tilt your head upward to see the ceiling. You will feel the stretch along the nerves.

4. Shoulder Roll

This is an exercise that engages your shoulder blades. Move your shoulder blades up and down continuously a few times. Initially do it in a clockwise direction and then the opposite way.

A shoulder roll can relieve pain along the neck area as well. Practice it to get good results and to improve your posture.4

5. Side Bends

Side bends reduce the impact of pinched nerve pain. With a straight upright position as your starting position, practice this exercise to get rid of the discomfort.

Lean sideways while you clasp your hands over your head. You must not move your body forward or backwards. Repeat this without a mistake to get the best results.

6. Head Turns

These exercises are usually based on neck movements. This is one such exercise. Stand straight. Slowly turn your head to one side and then in the opposite direction.

Head turns
Photo by Samuel Dixon on Unsplash / copyright 2021

This exercise moves your head to 180 degrees so that you could see what is happening in the backside.

Continue this a few times.

7. Chair Stand

A chair can also help you with pain in the neck. Use a comfortable chair to practice this exercise. Maintain a good straight posture while you practice this.

Sit on a chair. Stand slowly while you exhale. Inhale and go to your initial sitting position. Repeat this for some time and involve your muscles well.

8. Tai Chi

This works best not only for your pinched nerve but for your overall health and balance. To alleviate symptoms, practice Tai Chi.

Tai chi
Photo by Mark Hang Fung So on Unsplash / copyright 2021

It involves breathing exercises, a little meditation, stretches, and movements. As you continue your practice, you will see the results. A pain-free life can be attained by these neck exercises.

9. Chin Tuck

For pain in the neck relief, you must reduce the tension along the compressed nerve. Chin Tuck can greatly help with this neck pain.

Put your fingers on your chin and move it down to form a double chin. Practice chin tucks with some extra stretches to get immediate relief.


The common symptoms are pain in the neck due to compression on the nerve in the neck. Lower back pain, numbness, tingling, and a limitation in the range of motion suggest this condition.

Older adults are more vulnerable to this condition due to age-related degeneration in the spine5 and other body parts.

Neck pain
Photo by, Javaistan on Unsplash / copyright 2021

Pinched nerves can occur anywhere in your body. Another important fact to consider is that a pinched nerve in the neck can progress into becoming permanent nerve damage.6

Bad posture, arthritis, bulging discs, injuries, pregnancy, diabetes, and obesity can all lead to this condition. You might not feel your hand or foot as it is numb due to nerve damage.


Usually, with time and adequate rest, these can be treated. For temporary relief, use ice or heat. To reduce inflammation pain killers are used. You can undergo physical therapy for severe cases with the guidance of a physical therapist.

Pinched nerve in neck exercises
Photo by Heftiba on Unsplash / copyright 2021

There are many surgeries as well. This mode is used when other treatments don’t give results. If the pain persists even after days, meet physiotherapists who provide medical advice. When symptoms are worse, go to a physiotherapist.


You can reduce the risk of pinched nerves with some simple tricks. Always maintain a healthy straight posture. Regulate your body weight and be healthy.

Practice doing exercises that relieve tension along with muscles. Take short intervals to change your position. Perform gentle exercises as well.

Proper posture
Photo by Leon, Unsplash / copyright 2021

Proper posture can keep your nerves healthy and pain-free.

Key Takeaways

Exercise for a pinched nerve can relieve discomfort from the various symptoms of pinched nerves. Go to your physiotherapist and treat the nerve in your neck if you feel pain to a higher degree.

To discover more healthy information, click here.


1. Do pinched nerves subside on their own?

Ans. Yes, normally pinched nerves will subside within four to six weeks of time.

2. Can I massage my pinched nerve condition?

Ans. Yes, massage is a very good therapy and the first-class option to get relief from the pain of a pinched nerve condition.

3.  Can I apply heat on the tensed muscles?

Ans. Yes, one can apply heat to the tensed muscles. This will help in releasing the tension more effectively.

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  1. Gross, Anita, et al. “Exercises for mechanical neck disorders.” Cochrane Database of Systematic Reviews 1 (2015). ↩︎
  2. Iyer, Sravisht, and Han Jo Kim. “Cervical radiculopathy.” Current reviews in musculoskeletal medicine 9 (2016): 272-280. ↩︎
  3. Ma, Ke, et al. “Effects of nerve growth factor on nerve regeneration after corneal nerve damage.” International journal of clinical and experimental medicine 7.11 (2014): 4584. ↩︎
  4. Yamak, Bade, et al. “The effects of exercise on body posture.” Electronic Turkish Studies 13.18 (2018). ↩︎
  5. Wilmink, Jan T. “The normal aging spine and degenerative spinal disease.” (2011): 181. ↩︎
  6. Pogrel, M. Anthony. “Permanent nerve damage from inferior alveolar nerve blocks: a current update.” Journal of the California Dental Association 40.10 (2012): 795-797. ↩︎

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