How to Heal a Pinched Nerve with Yoga

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Nervous nerves are an unpleasant nuisance that can get in the way of your daily life. Symptoms of pain or numbness can be irritating and sometimes last for days or even weeks.

If you’re currently battling nervous tension, yoga is a convenient treatment option because certain poses can help reduce nerve stress and ease pain. Over time, consistent exercise can even help prevent future pinched nerves by strengthening the muscles surrounding the nerves.

Nerve compression can vary in severity, and some may require medical attention. Therefore, consult your doctor to determine the best treatment plan for your situation. However, yoga can be used as a complementary therapy to other methods of treating pinched nerves, and it is sometimes even possible to heal the nerves completely and reduce the pain itself.

nervous nerves explained

Nervous nerves explained. Imprint

A pinched nerve occurs when bone, muscle, cartilage, or tendons put too much pressure on the nerve, disrupting its normal function. This compression can affect the nerve itself and/or the myelin sheath that protects the nerve. It causes an uncomfortable feeling or pain in the area, which can appear anywhere on the body but is most commonly associated with back or neck pain.

A pinched nerve has a variety of causes. It can be as simple as repetitive or consistent body movement, eg B. sitting at your desk or leaning on your arm in the same way. Age-related degeneration of the spine and bones increases the risk of stress on the nerves. Persistent poor posture that throws your spine out of balance can also affect your nerves. Other factors, such as weight gain, pregnancy, a herniated disc, rheumatoid arthritis or wrist arthritis, or strenuous physical activity can lead to pinched nerves.

Symptoms of a pinched nerve can vary. There may be numbness, or decreased sensation, in the area where the nerve is located. There may also be a persistent sharp, burning, or sore pain. This pain may stay at the site of the compressed nerve or radiate from the source, causing pain over a wider area. A tingling sensation, often referred to as “falling asleep” in the extremities, may occur. If nerve irritation persists, these symptoms may persist rather than disappear within minutes.

Usually, symptoms of a pinched nerve resolve within days or weeks without treatment. However, for those whose symptoms last longer or who need faster relief, there are surgical and nonsurgical options, including physical therapy, medication, steroid injections, or wearing a neck collar for those with symptoms.

Yoga and Nervous Nerves

If you’re looking for immediate relief from pinched nerves, or just want to avoid a trip to the doctor yourself, targeted yoga moves can help ease your symptoms. While yoga isn’t a panacea for all nervous conditions, it can be a good start in trying to relieve symptoms before turning to more serious treatments.

If you’re trying a specific pose for your pain, be sure to move gently, slowly and without excessive force. Everyone is different, so listen to your body to find out what works and what doesn’t.

Compressed Nerves in the Lower Back in Sphinx Pose

Compressed Nerves in the Lower Back in Sphinx Pose

The lower back is especially vulnerable to stress because it carries weight and experiences a lot of twisting and movement day in and day out. Sphinx, or Salamba Bhujangasana, is a gentle backbend that helps strengthen the spine and relieve pressure on the lower back.


Start on your stomach with feet hip-width apart behind you. Place your elbows under your shoulders, with your forearms parallel to each other on the floor. As you inhale, begin to lift your chest.

Be sure to keep your legs tight while actively extending your tailbone toward your heels. Keep your focus on your shoulders, making sure they don’t rise up to your ears, and keep rolling them down and back.

Hold this position for 30 seconds. As you exhale, relax and slowly roll from your chest, shoulders, and head toward the floor.

Supported Bridge Pose for compressed nerves in the lower back or hips

Supported Bridge Pose for those with pinched nerves in the lower back or hips. imprint

Supporting versions of Bridge Pose or Setu Bandha Sarvangasana transform an otherwise active pose into a more relaxed one. This pose releases tension in the lower back and hips


Start on your back with your knees bent and the soles of your feet on the floor. Make sure the blocks are easily accessible. Begin to lift your hips, forming a diagonal line from head to knees, while keeping your hips soft but tight. Keeping your neck relaxed, move your shoulders away from your ears.

Grab your blocks and line them up horizontally along your tailbone. It can be the second highest or highest level, depending on how deep you want your backbend to be. You can keep your knees bent or straighten your legs for a deeper relaxed position.

Hold the pose for 30 seconds to 1 minute. To relax from this pose, remove the block from beneath you and slowly roll down from your shoulders to your glutes.

pinched nerves in the lower back or hips in the knee-to-chest position

pinched nerves in the lower back or hips in the knee-to-chest position

Knee-to-chest pose, or Apanasana, targets your lower back muscles and hips, helping to stretch and release tension.


To start, lie on your back with your feet flat on the floor and your knees bent. You can choose to lie on a blanket or

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