7 Easy Neck Exercises for Pinched nerve to Cure Cervical Radiculopathy Permanently

One of the most fundamental and perhaps most reliable treatments for a pinched nerve in the neck is cervical radiculopathy exercises. However, not all cervical radiculopathy exercises/ neck exercises are effective, some may even worsen the pain. This is because the cause of radiculopathy differs and so do the exercises. Learning the correct neck exercises for pinched nerves and doing them the correct way is very important. In this article, we will earn the different causes of cervical radiculopathy, its symptoms, and the exercises. Read this article till the end to get the most out of it.

What’s pinched nerve in neck and its causes

The pinched nerve in neck is a condition in which the spinal nerve originating from the cervical region is pinched and irritated due to slipped disc in the upper back. This causes giving rise to neurological symptoms in the arm and forearm. To understand what is it we first need to learn a little about its anatomy.

Our cervical has a total of 7 cervical vertebrae, from C1 up to C7 and there are 8 spinal cervical nerves originating from here. These spinal nerves travel down our upper arm through the elbow and forearm to our fingers and thumb.

All the sensations and movements in our hands are the action of these spinal nerves. So, any irritation, or compression of the nerve leads to pain, a tingling sensation through the arm, forearm, and fingers. There are various reasons for it but the most common of all of them are cervical spondylosis and slip disc problems at neck, and upper back area.

We will not go deeper into it, but cervical spondylosis occurs at an older age in which bones of cervical vertebrae become weak and the neck gets stiff. There could be osteophyte formation on the margins of vertebrae leading to the narrowing of neural foramina that compresses the nerve. In the cervical disc hernia, there is bulging/herniation of the cervical intervertebral disc. This, in turn, causes irritation/ compression of the cervical spinal nerve.

Easy neck exercises for pinched nerve

So, whatever neck exercises we are going to learn are aimed at the treatment of slipped discs in the upper back and neck area. Exercises help reduce the compression or irritation over the spinal nerve. But, if you are suffering from severe pain, then you should first reduce the acuteness and then proceed with this exercise. For this, I usually suggest following simple at-home steps. First, apply any good pain balm around the neck and upper back area and leave it for 10 minutes so that body can absorb it. After 10 minutes simply apply heat treatment over it, you may choose any of the ways that suit you like an infrared lamp, an electric heating pad, or a hot water bottle. But, I usually prefer using an infrared lamp.

Coming back to the topic, in both the conditions mentioned above (cervical spondylosis and disc hernia) the basic principle of exercise remains the same. Except for one or two exercises all the neck exercises are valid in both conditions. The one exercise which you need to avoid in cervical disc hernia is “forward bending of neck”. Rest all the exercises are equally effective in both conditions. So, let us start.

#1 Active neck rotation cervical radiculopathy exercises

The first exercise among the list of 7 easy cervical radiculopathy exercises is the active neck rotation. To perform this exercise we need to come to a comfortable position either sitting or standing. Let us assume that we are performing the exercise in a sitting position. Sit straight on the chair with your neck erect and your shoulder in the retracted position.

Now, coming to the actual exercise, rotate your neck to your left side slowly and smoothly. Then slowly rotate it to the right side slowly without any jerk. Repeat 10 times on each side.

#2 Backward bending neck exercises for pinched nerves

Neck backward bending is also known as neck extension exercise. The best starting position for this exercise would be sitting on a chair with a backrest. the backrest of the chair should not be of height more than mid of the upper back.

Come to a comfortable position and then slowly bend the neck to the backside to the point where you feel little pain. Then bring back neck to norma position and again repeat the exercise for a minimum of 10 times.

#3 Neck backward bending using towel

We can make a slight modification to the above exercise if you feel more pain and uncomfortable doing the above exercise.

The starting position remains the same, take a towel and hold both the ends with hand and place the towel on the back of the neck. Hold the towel to support the neck while bending the neck backward.

Repeat it for a minimum of 10 times

#4 Neck side bending

The next exercise for cervical radiculopathy exercises is neck side bending. Once again I am assuming that we are performing the exercise in a sitting position. Sit straight with neck erect and as relaxed as position possible. Now, slowly bend your neck to left side till you feel a little stretch on the left side neck muscle. Hold this position for 5 seconds and then repeat it on the right side by bending the head on the right side.

By bending on either side we are actually giving a moderate stretching on the right and left side muscles. Repeat the exercise 10 times on one side

#5 Chin tuck exercise for cervical radiculopathy

This is also a very effective exercise and this is also helpful in maintaining the correct neck posture. Chin tuck exercise is also very helpful in the treatment of forward neck posture. For this exercise, you have to take your chin and tuck on the neck, you can use your fingers to guide yourself. Hold this position for 3 to 4 seconds and then release it slowly.

Repeat it a minimum of 10 times the next exercises.

#6 Neck stretches for pinched nerve

This is a stretching exercise where we have to stretch the muscles on the sides of our neck. One by one we have to stretch the left side neck muscles and then right side neck muscles.

To stretch the muscles on the right side neck, take your left hand and place it on the upper side of your head and then pull it towards the left side. Pull it till you will feel a stretch on the right side neck muscles. The important thing here is you need to keep this stretched position for a minimum of 1 minute and then release it slowly.

Repeat the same process on the left side muscles. This is a stretching exercise, so you have to perform this exercise only once or twice in a single session. 

#7 Isometric neck strengthening exercise

The final exercise in our list of 7 easy cervical radiculopathy exercises is the strengthening exercise. This is a strengthening exercise and the purpose of this exercise is to strengthen the muscles on all sides of the neck. To strengthen the muscles on the front of the neck take your right hand and place it over the forehead, you can also use your left hand.

Apply pressure by hand on the forehead. While you are pushing your head forward you have to keep in mind that you don’t have to move your neck you just have to press it and this is why this is it is called an isometric exercise. Hold it for 2 to 3 seconds and then release it. Repeat it 10 times.

To strengthen the muscle on the left side have to repeat the same process. But by using the right hand placed over the left side head temple region and repeat the process above described. Likewise, you have to strengthen the right side neck muscles using your right hand and backside neck muscle by clasping both hands on the back of the head.

Take away

If you feel radiating pain in your arm you must immediately consult a neurologist (slipped disc doctor) and your doctor will advise for disc herniation MRI. Once, slipped disc is confirmed you should take medications as advised and start following the exercises. It would be more effective if you perform all these exercises twice daily, once in the morning and once in the evening. Follow the exercise repetition mentioned against each different exercise.

Keep Reading: 5 Easy Back Pain on Upper Right Side Exercises that Actually Work

Sunit. S. Ekka

Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.