Cervical radiculopathy, commonly known as a pinched nerve in the neck, occurs when a spinal nerve in the cervical spine becomes compressed, often leading to pain, numbness, or weakness in the arm and hand. This condition can be caused by various factors, including herniated discs, arthritis, or injury. While symptoms can be debilitating, targeted exercises and physical therapy are effective in managing and alleviating discomfort. Incorporating specific movements and stretches into your routine can help relieve pressure on the affected nerves and improve neck mobility. If you’re dealing with cervical radiculopathy, these exercises may provide relief and restore function to your neck and arms. Continue reading to learn more about cervical radiculopathy.
Cervical radiculopathy occurs when a spinal nerve in the neck is compressed. People often refer to this as a pinched nerve. Symptoms like neck pain, arm numbness or tingling, and hand weakness commonly occur.
The good news is that up to 90% of cases can improve with conservative treatments, such as physical therapy and exercise. Cervical radiculopathy exercises can help relieve symptoms and improve range of motion in your neck.
What is cervical radiculopathy (pinched nerve)?
Cervical radiculopathy is the medical term used to describe a pinched nerve in the neck. Cervical refers to the part of the spine that makes up the neck. Radiculopathy is the condition that results when a spinal nerve is compressed. Common sources of nerve compression in the neck include bulging or herniated discs, arthritis, and injuries.
Symptoms of cervical radiculopathy
Nerve compression from cervical radiculopathy can cause a variety of painful and/or uncomfortable sensations. These symptoms travel along the length of the nerves from the neck down the arm. They include:
- Radiating pain
- Numbness along the arm or in the fingers
- Tingling along the arm or in the fingers
- Arm or hand weakness
What are the best exercises for a pinched nerve in the neck?
Physical therapy, including cervical radiculopathy exercises, can help manage symptoms. Targeted exercises may stretch and strengthen tight and weak muscles to restore neck mobility. Stronger muscles may also help improve your posture and reduce pressure on the nerve. Other treatments, such as pain relievers and steroid injections, can also help with your symptoms.
Here are nine exercises you can try. But check with a healthcare professional before you start exercises for cervical radiculopathy.
1. Cervical retraction (supine)
You’re probably familiar with your core, or the muscles in your midsection that support and stabilize your lower back (lumbar spine). But did you know that your neck also has a “core”?
Deep neck flexors support your posture by stabilizing your head and keeping your head upright all day. Strengthening these muscles can help relieve discomfort from cervical radiculopathy.
- Step 1: Lie down on your back (supine).
- Step 2: Tuck your chin as you gently press your head back into the surface you’re lying on without moving your chin up or down.
- Step 3: Hold this position for 5 seconds, then relax.
- Step 4: Complete 10-15 repetitions.
2. Chin tucks
Chin tucks are also designed to strengthen deep cervical flexor muscles. This exercise is performed in a seated position and works your neck muscles to align your spine.
- Step 1: Start in a seated position while maintaining an upright posture.
- Step 2: Draw your head straight backward along a horizontal plane. Aim to align your head and neck over your spine. Don’t move your head up or down.
- Step 3: Hold for 5-10 seconds, then relax.
- Step 4: Repeat 15-20 times.
3. Cervical traction
Gentle traction to the neck helps to reduce pressure within the joints. This allows more space to open up in the spine to reduce compression. A traction machine or physical therapist can apply traction to your neck. But you can also use gravity to assist in reducing neck compression.
Double-check with a healthcare professional that bringing your head upside down is safe. And practice this move with someone else in the room to avoid any accidents.
- Step 1: Lie down on your back (supine) with your head unsupported at the edge of the bed.
- Step 2: Lower your head off the edge of the bed slowly, so that it hangs down.
- Step 3: Hold this position for 30-60 seconds, then relax.
- Step 4: Complete 6 repetitions.
4. Neck extensions
Many people maintain a forward head posture that can strain the cervical spine. It’s common while using computers, phones, and driving. Extending your neck, or backward bending, can help ease nerve compression. This is especially helpful if you have a herniated disc in your neck.
- Step 1: Sit while maintaining an upright posture.
- Step 2: Extend your head and neck back to look up toward the ceiling.
- Step 3: Hold this position for 5-10 seconds, then relax.
- Step 4: Repeat 15-20 times.
5. Side-to-side bends (lateral neck flexion)
Range-of-motion exercises for your neck can help restore movement. Side bends may improve neck motion and loosen muscles.
- Step 1: Sit tall with your back straight and your shoulders down.
- Step 2: Bend your head to the right, bringing your right ear toward your right shoulder.
- Step 3: Hold for 5-10 seconds, then return to the starting position.
- Step 4: Repeat the stretch on your left side, bringing your left ear toward your left shoulder.
- Step 5: Complete 10 repetitions on each side.
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Original article published on goodrx.com
