The combination of cold and heat will help increase blood circulation to the area of your pinched nerve, which will help make it less painful. You can safely leave a heat pad on the area of your pinched nerve for up to an hour. However, avoid applying ice to the area for longer than 20 minutes.
Massaging your muscles is a good way to loosen them up, which can work wonders for getting those muscles to not press down on a nerve. You can buy a handheld massager at most pharmacies. For another option, try rubbing a tennis ball over the area to massage it.
Continue lying this way for about 20-30 minutes or until the pain in your back is gone. Repeat as necessary throughout the day. Avoid lying down with your legs outstretched; this may actually cause more pain to your back, especially if the pain is in your lower back.
The child’s pose is the best yoga pose to perform for back pain. Yoga and Pilates are other great options that you can try. [3] X Expert Source Stuart Rammell, DOBoard Certified Interventional Pain Specialist Expert Interview. 1 September 2021.
Some of the best NSAIDs for back pain include ibuprofen and naproxen sodium. Avoid taking these medications for longer than 2-3 days. Overusing them can result in harmful side effects like stomach pain, ulcers, and kidney damage.
You can do a simple meditation on your own by closing your eyes and focusing on your breath. As an alternative, download a free mediation app like Insight Timer, Headspace, or Calm. You can also find guided meditations online. Look for a counselor online.
Ask your doctor before taking any supplements. You can find a magnesium supplement at your local drug store or online.
If you don’t feel comfortable sleeping this way, try sleeping on your side with a pillow between your legs and your knees bent.
This doesn’t mean you have to be a couch potato all day! Rather, every hour or so, give yourself 20 minutes to lie down with your feet elevated to take the pressure off of the nerve in your back.
For example, get up from your desk every hour and walk around for about 5 minutes. If possible, do some stretches to keep the muscles in your back loose. Additionally, change positions often when you’re sitting.
If you have an uncomfortable chair you usually sit in, consider investing in some additional cushioning (e. g. , a lower back cushion) or even a simple pillow to help you maintain good posture. When you’re driving a vehicle, use a soft back support. If you have pinched nerves in your back pretty frequently and you think it might be due to your posture, you may want to go ahead and buy a new adjustable chair to replace your current chair. If a certain activity brings on pinched nerve pain, try modifying the way that you do the activity. [6] X Expert Source Stuart Rammell, DOBoard Certified Interventional Pain Specialist Expert Interview. 1 September 2021.
For instance, you might go for a brisk walk, swim laps, do aerobics, or take up cycling. Check with your doctor before starting a new exercise program.
Talk to you doctor before trying to lose weight.
Talk to you doctor before trying to lose weight.
Stick to a mattress that’s labeled as “firm” or “moderately firm. " Very had mattresses might make it hard for you to sleep.
Be sure to let your massage therapist know that you’re suffering from a pinched nerve in your back. This will help them to avoid causing additional pain in that area and to better treat the muscles surrounding the nerve.
Examples of more severe symptoms might include the sudden onset of acute unexpected pain or the loss of bladder or bowel control. Call your doctor immediately if you begin to experience these severe symptoms, regardless of when they occur (e. g. , after 1 day instead of after 3 days).
Your doctor may in fact advise you to take a regimen of corticosteroids orally first before they suggest proceeding with the injections.
Note that some physical therapists may require you to have a referral from your primary caregiver to see them, so make an appointment with your doctor first.
For a pinched nerve in the back, the surgery may involve removing bone spurs or a part of a herniated disk in the spine.
