If you’re experiencing numbness, tingling, or an inexplicable burning pain that won’t go away, you may be suffering from a pinched nerve. A pinched nerve is typically felt in the neck, shoulders, lower back, or wrists, and can range anywhere from mildly annoying to seriously painful. It’s not an uncommon condition, either. Most people experience pinched nerve pain at some point. Patients who are over 50 years old are especially vulnerable, due to the normal wear and tear that catches up with us as we age.
A pinched nerve can really put a damper on things, no matter how old you are, and it is important to seek professional attention if you suspect you may have one. The good news is you can usually prevent pinched nerve pain by making some minor lifestyle changes. This article outlines the symptoms, causes, and some helpful tips to prevent a pinched nerve from getting worse. First, let’s start with the basics.
What Are Nerves, Anyway?
The nervous system is a messaging structure that runs throughout the body and controls the body’s movement and sensations. It is broken down in two main categories. Your brain and spinal cord form the central nervous system (CNS) which branches off into the spinal nerves. These feed the peripheral nervous system (PNS) which extends throughout the rest of the body.
Symptoms Of A Pinched Nerve
The human body is filled with thousands of nerves that monitor all physical sensations. When something happens in the body, your nerves send signals to the brain to be interpreted as pleasure, pain, discomfort, etc. A compressed nerve in the spine can manifest in many unpleasant ways that let us know something is wrong, from tingling to pain and even numbness in the neck, shoulder, arms, lower back, legs or anywhere in between.
You may be experiencing a pinched nerve if you have the following symptoms:
- Numbness or tingling.
- Sharp, burning, or aching pain that radiates outward.
- Muscle weakness.
- The sensation that your hand or foot has fallen asleep.
What Causes A Pinched Nerve?
Various traumas, ergonomic issues and misalignments can cause a nerve to be pinched, but the most common reason for a pinched nerve is inflammation of the surrounding tissues which can put pressure on the nerve. This usually happens in the spine, but it can also occur in the tendons and ligaments of our arms and legs.
The following are the most common causes of a pinched nerve:
- Herniated disk. Injury or poor posture can cause a herniated disk, which is when one of the rubbery cushions or “disks” in the spine slips out of place and pinches a nerve.
- Sciatica. The sciatic nerve is the largest nerve in the body, stretching all the way from the spine down the backs of the legs. A herniated disk compresses the sciatic nerve, causing a hot searing pain that radiates from the lower back and down the backs of the legs.
- Carpal tunnel syndrome. Injury or repetitive movements can cause tendon inflammation that pinches the median nerve in the wrist. The hallmark signs of CTS are numbness in the fingers or weakness in the wrist that can make even holding a cup of coffee difficult.
How To Prevent A Pinched Nerve
Thankfully, a pinched nerve is usually a temporary condition that can be resolved fairly fast with the help of a physiotherapist. Positive lifestyle changes are often enough to prevent a repeat performance.
There’s a good chance pinched nerve symptoms will improve if you try these tips:
- Correct your posture. Believe it or not, prolonged sitting puts more pressure on the spine than standing. Bad posture can lead to a herniated disk and sciatica, so if you find yourself slouched over your keyboard all day…stop! You may need to customize your workstation. Cushions, an adjustable chair or desk, and neck rests are all good ways to correct your posture and prevent a pinched nerve. An ergonomic keyboard and mouse can help relieve pressure on the wrist that might otherwise lead to carpal tunnel syndrome.
- Ice and heat packs. Using heat and ice packs can reduce swelling and inflammation that may be causing a compressed nerve. During flare-ups try applying an ice pack for 15 minutes three times a day and a heating pad for up to 1 hour for increased circulation to the affected area.
- Lead a healthy, active lifestyle. Incorporating low-impact exercises such as walking or swimming into your daily routine can help to reduce the symptoms of a compressed nerve simply by keeping the joints strong and the body in shape. Losing excess weight also helps by relieving any excess pressure on the spine, and giving up smoking helps to bring down systemic inflammation in the body. Exercise daily and treat your body right for ongoing prevention that you can start doing right away!
LifeForce Physiotherapy Can Help With A Pinched Nerve
If a pinched nerve doesn’t improve within a few weeks a physiotherapist can step in with a professional assessment to determine the underlying reason for your pain, and treatment options that will help you get back on track. Give Lifeforce Physiotherapy a call and let our experts guide you back to a lifestyle free from pinched nerve pain! Call 416 207 9395
Sources:
https://www.mayoclinic.org/diseases-conditions/pinched-nerve/symptoms-causes/syc-20354746
https://www.healthline.com/health/pinched-nerve-remedies
https://www.cedars-sinai.org/health-library/diseases-and-conditions/r/radiculopathies.html
