How to Fix a Pinched Nerve in Your Back

A pinched nerve, or “compressed nerve,” in your back occurs when a disc in your spine ruptures or herniates, causing the padding between your discs to press down on a nearby nerve. This can cause a good deal of pain, discomfort, and altered sensations. Fortunately, a lot of the pain caused by a pinched nerve in your back can be treated with at-home remedies and lifestyle changes. However, if the pain caused by your pinched nerve lasts for several days and doesn't respond to at-home treatments, you should go see a doctor.

Method 1

Method 1 of 3:

Using At-Home Treatments

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1
Alternate between applying heat and ice to the affected area. Wrap an ice pack in a towel and place it on the painful area for about 20 minutes. Then, replace the ice with a heat pad and leave that there for another 20 minutes. Do this up to 3 times a day.^{[1]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- 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.
2
Use your hands or a handheld massager to massage the area. Applying pressure to the area of the pinched nerve can help reduce pain and also ease muscular tension. Gently knead the area with your fingers, rubbing them in a circular motion, for about 30 minutes at a time.
- 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.
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3
Elevate your legs to reduce any pressure from your spine. Lie down with your neck gently propped up with a towel. Then, place a few pillows under your knees so that your legs are at a 45-degree angle from your torso.
- 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.
4
Do stretches and yoga to relax your muscles. There are several types of stretches you can do that will specifically relax those muscles located around your pinched nerve. Some of the best stretches to perform include hamstring stretches, cat-camel back stretches, and trunk rotation stretches.^{[2]XTrustworthy SourceNational Health Service (UK)Public healthcare system of the UKGo to source}
- 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]XExpert SourceStuart Rammell, DO
  Board Certified Interventional Pain SpecialistExpert Interview. 1 September 2021.}
5
Take over-the-counter anti-inflammatory medications for pain relief. Non-steroidal anti-inflammatory drugs (NSAIDs) are commonly recommended by doctors for people suffering from pinched nerves. Be sure to follow the manufacturer’s dosage instructions when taking any over-the-counter medications.
- 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.
6
Meditate daily or talk to a therapist to help you relax and cope with pain. Regular meditation and talking through your problems can help your entire body relax. This might help you relieve your symptoms by helping release tension and inflammation in your body. Additionally, it can help you lessen the severity of your pain.^{[4]XResearch source}
- 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.
7
Take a magnesium supplement to relax your muscles before bed. Magnesium is a natural muscle relaxant, so it can help you feel better temporarily. Take your magnesium supplement in the hours before you go to bed. This will help your muscles relax so you'll feel less pain and fall asleep more easily.
- Ask your doctor before taking any supplements.
- You can find a magnesium supplement at your local drug store or online.
8
Sleep on your back with a pillow under your legs to elevate them. This can help take the pressure off of your lower back so you sleep more easily. Position yourself on your back with a pillow comfortably under your head. Then, place 1-2 pillows under your knees to elevate your legs. This will straighten out your back so that there's less pressure on your lower back.^{[5]XResearch source}
- If you don't feel comfortable sleeping this way, try sleeping on your side with a pillow between your legs and your knees bent.

Method 2

Method 2 of 3:

Making Lifestyle Changes

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1
Get plenty of rest to allow your nerve adequate time to heal. Your body repairs itself while you're sleeping, so make sure you're getting enough sleep each night during your recovery. Resting your body during the day and avoiding strenuous activity will also prevent you from aggravating your nerve and causing additional pain.
- 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.
2
Switch to a standing desk and avoid sitting for long periods. If you have to work at a desk for most of the day, switching to a standing desk will help you minimize the amount of pressure you put on your nerve. If you can’t switch to a standing desk, take regular breaks from sitting during the workday.
- 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.
3
Fix your posture to reduce the pressure on your nerve. Whether you’re standing or sitting, having a bad posture can both cause a pinched nerve and make one worse. Stand and sit up straight to avoid putting stress on your pinched nerve, which will just lead to a longer recovery time.
- 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]XExpert SourceStuart Rammell, DO
  Board Certified Interventional Pain SpecialistExpert Interview. 1 September 2021.}
4
Get 30 minutes of low- to moderate-intensity exercise every day. Being active can help you recover from a pinched nerve and prevent them in the future. At first, stick to light cardio exercise, then do more moderate exercise when it doesn't hurt. Get at least 150 minutes of moderate exercise weekly to maintain your good health.
- 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.
5
Maintain a healthy weight to prevent adding pressure to your back. Carrying around extra weight on your body puts added pressure on your back. This can result in a pinched nerve. Talk to your doctor to find out your healthy weight range. If you need to lose weight, cut back on your calorie consumption and increase your activity.^{[7]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- Talk to you doctor before trying to lose weight.
6
Sleep on a firm mattress so your back has support. Choose a firm mattress because it will support your back, which can help relieve your pain. If your mattress isn't very firm, you can make it a little firmer by placing a sheet of plywood beneath it or putting it directly onto the floor.^{[8]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source}
- Stick to a mattress that's labeled as "firm" or "moderately firm." Very had mattresses might make it hard for you to sleep.

Method 3

Method 3 of 3:

Getting Professional and Medical Help

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1
Get a massage from a professional if you can’t massage yourself. Depending on where your pinched nerve is located, you may be unable to reach it or not know which muscles you need to massage to fix it. In this sort of situation, a licensed masseuse would be able to give you a targeted massage that can help you relieve your back pain.
- 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.
2
Visit a doctor if your symptoms persist for more than a few days. If the pain in your back doesn’t go away or doesn’t start to feel any better after about 3 days of at-home treatment, it will probably require some professional medical treatment. If your symptoms suddenly become more severe, make an appointment with your doctor as soon as possible.^{[9]XResearch source}
- 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).
3
Ask your doctor about having corticosteroid injections done. If the pain from your pinched nerve is severe and doesn’t respond to any other treatments, corticosteroid injections can be administered to give you quick pain relief. This is very rarely necessary, though, so you shouldn’t begin to worry about needing this unless the pain has persisted for several months.^{[10]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- Your doctor may in fact advise you to take a regimen of corticosteroids orally first before they suggest proceeding with the injections.
4
See a physical therapist to learn muscle strengthening exercises. A physical therapist would be able to tell you how to best strengthen or stretch the muscles surrounding your pinched nerve in order to relieve the pressure on it.^{[11]XExpert SourceStuart Rammell, DO
Board Certified Interventional Pain SpecialistExpert Interview. 1 September 2021.} They might also be able to help you make lifestyle changes in order to prevent another pinched nerve.^{[12]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source}
- 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.
5
Opt for surgery if your doctor advises you to. In very rare instances, the pain from a pinched nerve is so unresponsive to other forms of treatment that surgery is necessary to take the pressure off of it. This is extremely rare and should only be considered if you’ve exhausted all other treatment options.^{[13]XResearch source}
- For a pinched nerve in the back, the surgery may involve removing bone spurs or a part of a herniated disk in the spine.

Expert Q&A

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Question
Can spinal decompression help a pinched nerve?
Stuart Rammell, DO
Board Certified Interventional Pain Specialist
Dr. Stuart Rammell is a board certified Interventional Pain Specialist. He specializes in helping patients reduce pain and improve bodily function through spine and peripheral injections, radiofrequency ablation, and spinal cord stimulation. Dr. Rammell holds a BS in Exercise Science from Brigham Young University and a DO from Midwestern University. He completed his fellowship and residency in interventional pain medicine and anesthesiology at Loma Linda University.
Stuart Rammell, DO
Board Certified Interventional Pain Specialist
Expert Answer
Yes, it surely can! Yoga and a couple of different techniques of Pilates can really help decompress the spine as conservative physical measures. If the pinched nerve is in the neck, there are also different physical therapy maneuvers that allow the spine to decompress, but they should be explained by a physical therapist.
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Does exercise help a pinched nerve?
Stuart Rammell, DO
Board Certified Interventional Pain Specialist
Dr. Stuart Rammell is a board certified Interventional Pain Specialist. He specializes in helping patients reduce pain and improve bodily function through spine and peripheral injections, radiofrequency ablation, and spinal cord stimulation. Dr. Rammell holds a BS in Exercise Science from Brigham Young University and a DO from Midwestern University. He completed his fellowship and residency in interventional pain medicine and anesthesiology at Loma Linda University.
Stuart Rammell, DO
Board Certified Interventional Pain Specialist
Expert Answer
Usually, yes. Be aware, though, that you may modify the activity due to the pain and that can potentially cause other problems. For example, if walking with your back extended hurts, you might end up flexing it to alleviate the pain and that's not necessarily the best thing to do.
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Tips

There are a lot of different potential causes of pinched nerves. Be sure to consult with a doctor to figure out what might have caused your back pain and what you could do to best prevent it from occurring again.
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To prevent pinched nerves in your back, avoid making jerking movements when you lift objects. Additionally, use good lifting practices.
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Warnings

See a doctor if your pain does not respond to at-home treatments or if it gets worse over time. These may be signs of a more serious medical problem.
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