Ever had a pinched nerve? If you have, you know how they can bring your life to a grinding halt. The pain, numbness, and tingling can turn simple everyday tasks into a struggle.
Luckily, you don’t have to reach for medications right away. Many natural remedies can help tame pinched nerves and get you back to feeling like yourself again. Keep reading to learn the best natural treatments to soothe pinched nerves.
What Is a Pinched Nerve?
A pinched nerve is also known as nerve compression. It happens when the bones, tendons, ligaments, muscles, or surrounding tissues put too much pressure on a nerve. As you can imagine, this can lead to pain and discomfort.
Pinched nerves can occur in nearly any part of your body. But they happen most often in your neck, shoulders, lower back, hands, and wrists.
Pinched nerve symptoms include:
- Numbness or weakness
- Tingling, burning, or pricking sensations
- “Pins and needles” sensations
- Feeling like a body part “fell asleep”
- Sharp, aching, or burning pain in the affected areas
Pinched nerve pain varies in severity, from mildly irritating to downright debilitating. Symptoms may be short-lived or chronic, depending on the cause.
What Causes a Pinched Nerve?
Anything that puts too much pressure on a nerve or the surrounding area can lead to a pinched nerve.
Common culprits include:
- Poor posture (like ‘text neck’ or chronic slouching)
- Injuries
- Obesity
- Pregnancy
- Herniated discs
- Repetitive movements (e.g., assembly line work or certain sports)
- Health conditions like arthritis, diabetes, or spinal stenosis
There are several types of pinched nerves. Some of the most common ones are:
- Carpal tunnel syndrome: when the median nerve in your wrist becomes compressed
- Cervical radiculopathy: nerve pain in the neck area
- Thoracic radiculopathy: nerve pain in the upper back
- Sciatica: pain that radiates from the lower back and down the legs and feet
Most pinched nerves resolve within a few weeks. However, some people may need medical treatment for complete relief.
The good news? At-home treatments can help speed up your recovery and make you more comfortable in the process.
Natural Treatments for a Pinched Nerve
Here are some natural remedies for pinched nerves to help you find relief:
1 – Get plenty of rest & sleep
One of the best things you can do to relieve pressure on a pinched nerve is to rest up and get more Zzz’s. This will help reduce inflammation and give the nerve time to settle down. In fact, sometimes resting alone is enough to calm the nerves down.
Try to avoid overusing the nerve to allow it to heal. That means taking a break from any activities that aggravate it, whether that’s texting, lifting, or running. When you feel ready to return to your regular activities, do it slowly. Pay attention to how things feel, and back off if you notice any pain.
2 – Apply an ice pack
If the pain is fresh, try applying an ice pack for 20 minutes at a time. Ice calms inflammation and numbs the pain, which may help you find relief.
You can do this several times a day. Just be sure to cover the ice with a cloth and give yourself a 60-minute break between sessions.
3 – Heat therapy
While ice tends to work best in the first 72 hours, heat is often a better fit later on. Heat improves blood flow and relaxes tight muscles that may be pressing against the nerve.
Try applying a heating pad to the affected area for 20 minutes a few times a day. Or consider taking a warm Epsom salt bath for some soothing relief.
4 – Stretch it out
Never underestimate the power of a good stretch. Gentle stretching can relieve pressure on the nerve and help ease symptoms. Just be careful not to overstretch. If you feel any pain or discomfort, ease up.
The best stretches for you will depend on the affected area. For example, if the pain is due to carpal tunnel, wrist rotations may help. If the pinched nerve is in your neck, neck tilts may offer relief.
Here are a few stretching routines that may help:
- 4 Minute Pinched Nerve Routine for Neck
- 2- Minute Pinched Nerve Routine for Shoulders
- 4 Stretches for Pinched Nerve in Lower Back
- 10 Stretches for Sciatica Pain
- 11-Minute Yoga for Hands, Fingers, and Wrists
5 – Improve posture
Poor posture is bad news for pinched nerves. When you sit or stand for too long in an incorrect position, it puts extra pressure on your nerves. Over time, this can lead to pain.
To prevent this, be mindful of your posture and make adjustments as you go about your day. Posture tools like neck rests and lumbar pillows can also help nudge your body in the right direction.
Learn more: How to Fix Poor Posture: 7 Holistic Tips
6 – Set up an ergonomic workspace
An ergonomic-friendly workspace may help calm pinched nerves–and prevent them from happening in the first place. Ergonomic keyboards and mice can reduce strain on your wrists. And raising your computer monitor to eye level helps prevent that dreaded ‘text neck.’
Standing desks are also a great option if your back is the problem area. These help your spine stay flexible which may ease back pain. But if standing all day is too much, that’s okay! Just opt for a chair with lumbar support and take movement breaks every hour or so.
7 – Elevate your legs
If the pinched nerve is somewhere near your back, elevating your legs may help. This reduces strain on your spine and helps the back muscles relax. To do this, place a few pillows under your knees until your legs are at a 45-degree angle. Or consider using a wedge pillow.
8 – Wear a splint
If the pinched nerve is due to carpal tunnel, you may want to try a splint. Wearing a splint protects your wrist and trains it to stay in a neutral position, which may calm the nerve. You can even wear it while you sleep to prevent nerve pain overnight.
If sciatica is the issue, wearing a sacroiliac belt (SI belt) may help. These stabilize your sacroiliac joints to reduce irritation of the sciatic nerve. Less irritation means less pain. SI belts are comfortable and can easily be worn throughout the day.
9 – Get a massage
Just opt for gentle massage techniques like Swedish massage over deep tissue. Deep tissue massage may put too much pressure on the nerves and aggravate symptoms.
Massage therapy helps relax any tight muscles that are putting pressure on the nerve. As the tension eases, you might notice your pinched nerve fade away. Massage also increases blood flow, which lowers inflammation and promotes healing.
10 – Visit a chiropractor
Seeing a chiropractor may also help tame a pinched nerve. Especially if you’ve tried home remedies without much luck. Chiropractic treatments get the spine and joints in proper alignment. This can, in turn, relieve pressure on the nerves.
Case in point: In one recent case study, a woman had been suffering from chronic neck pain from a pinched nerve for 6 months. After 3 months of chiropractic treatments, her symptoms resolved entirely. Four years later, they still hadn’t returned.
Get Relief From Pinched Nerves with Chiropractic Care in Orland Park, IL
If you’re dealing with a pinched nerve, the home remedies we’ve covered should help you get on the road to recovery. But if you try at-home treatments and are still in pain, you may want to visit a chiropractor.
Chiropractors use treatments like spinal manipulation, massage therapy, and TENS to soothe pinched nerve pain and help you find relief faster.
Live in the Chicago area and struggling with a pinched nerve? Anchored in Health is here for you. Follow these steps and let’s get you feeling better asap:
- Contact us with questions.
- Book your first chiropractic treatment here.
- Discover how chiropractic care can help relieve pain and get you back to living life again!
Other Holistic Health Services Offered at Anchored in Health in Orland Park, IL
Anchored in Health offers a wide range of health and wellness services to help you feel your best. This includes acupuncture, functional medicine, massage therapy, and the Shape ReClaimed program. We even offer functional assessment tools like genetic testing and thermography. Reach out to learn how we can help you live a healthier, happier life!