Can You Workout with a Pinched Nerve?

If you’re dealing with a pinched nerve, you may be wondering if it’s still safe to work out. Here’s what you need to know.


When a nerve in your body becomes compressed or otherwise injured, it can result in a pinched nerve. This can cause uncomfortable sensations such as tingling, numbness, burning or aching. It is a common condition caused by any number of factors including age-related wear and tear, injuries and medical conditions. When dealing with a pinched nerve, the goal is to reduce inflammation and relieve the pressure on the nerve. Many natural management strategies include rest and exercise. But can you work out when dealing with a pinched nerve?

The answer is yes, although you should discuss your particular situation with your doctor first before beginning an exercise program. Depending on the severity of the pinche nerve and its location in your body, certain exercises may be beneficial for alleviating pain or helping to improve flexibility and strength around the affected area. It is important to avoid high-impact exercises that could further aggravate symptoms from the pinched nerve. Low-impact activities such as stretching and yoga are better suited for managing this condition since they help reduce muscle tension without putting any additional strain on sensitive areas.

What is a Pinched Nerve?

A pinched nerve is a term used to describe the uncomfortable sensation or pain caused by pressure on a nerve. It occurs when a nerve is compressed or squeezed, usually by surrounding tissues like bones, cartilage, or muscle. Although pinched nerves can develop anywhere in your body, they are most common in your wrists, elbows and shoulders.

Pinched nerves can be caused by a variety of physical activities or conditions such as carpal tunnel syndrome, bulging discs in the spine, and rotator cuff injuries. Symptoms of a pinched nerve include tingling sensations, numbness, weakness and pain that radiates away from the affected area. Some people also may experience swelling around affected areas due to compression of the nerve roots.

Rest is an important part of treating and recovering from pinched nerves since it gives the body time to heal itself before more damage is done through movement or activities that irritate the affected area further. Depending on what is causing your pinched nerve and where it is located, different forms of treatment may be recommended; however physical therapy may be prescribed if you remain active while dealing with this condition.

Causes of a Pinched Nerve

A pinched nerve is a condition that can cause pain, weakness, numbness, and tingling in affected areas of the body. This occurs when a nerve is compressed from overuse, physical trauma, tight muscles or misalignment of the spine. Nerves can become pinched as they exit the spinal column and travel throughout your body to provide movement sensations.

Common causes of a pinched nerve include:
-Repetitive motions or overuse of muscles– This can include strain caused by poor posture while sitting or standing for extended periods of time.
-Injury or trauma– Injuries such as sprains and whiplash may lead to compression of nerves due to swelling and inflammation.
-Bone Spurs– Bone spurs can form in joints due to wear and tear over time which can compress surrounding nerves.
-Tumors – Rarely, tumors in the neck or spine can cause compression on nerve roots leading to possible symptoms in the arms and legs.
-Spinal Misalignment – Poor posture or abnormal bone structure may lead to misalignment which can then pinch nerves in the back leading to radiating pain elsewhere in your body.

Symptoms of a Pinched Nerve

A pinched nerve is when a nerve is compressed or damaged due to being overstretched or trapped between bones. Pinched nerves can be caused by improper posture, working with the arms raised above shoulder height, obesity, muscle strain, and even carrying a heavy backpack. Common symptoms of this condition include burning pain at the pinch-point of the nerve, tingling in the affected area and radiating pain down an arm or leg. If left untreated, a pinched nerve can lead to permanent damage or injury.

If you are experiencing any symptoms of a pinched nerve, it is important to speak to your doctor as soon as possible and seek medical attention. If it is determined that you do have a pinched nerve that requires medical intervention, it would be wise to avoid strenuous exercise until instructed otherwise by your healthcare professional. Light stretching exercises may help reduce pain and tension associated with a pinched nerve. However, if you experience any sharp or radiating pain during exercise then stop immediately and contact your doctor for further advice.

How to Tell if You Have a Pinched Nerve

When a nerve is compressed or pinched, it can cause pain, numbness, and tingling. This type of nerve compression is known as a pinched nerve. Diagnosis of a pinched nerve can have various causes including an uncovered herniated disc, injury from repetitive stress such as sports activities, incorrect posture or an underlying medical condition such as diabetes. To determine if you have a pinched nerve, certain symptoms should be taken into consideration.

Symptoms of a Pinched Nerve:
-Sharp pains in one or more areas
-Numbness or tingling in the affected area
-Stiffness in muscles near the affected area
-Loss of strength in affected muscles
-Burning sensation near affected area
-Pain that increases with certain activities like bending/stretching/lifting.

If you think you may have a pinched nerve but are uncertain, it is important to consult your doctor who can order imaging tests to ascertain if this is indeed what you’re suffering from and how best to proceed with treatment options while also determining the safest way to stay active when dealing with this issue.

Treatment for a Pinched Nerve

A pinched nerve can be very uncomfortable and can lead to further medical issues if not treated properly. Treatment typically begins in the home with some self-care measures such as ice or heat therapy and simple exercises. More serious cases may require medical intervention, such as anti-inflammatories, steroids or physical therapy. When dealing with a pinched nerve, it is essential to take the necessary steps to protect the affected area while performing any activity.

The key to exercising safely with a pinched nerve is finding a form of exercise that doesn’t exacerbate your symptoms without taxing the area too much. A good plan is based on gradually increasing intensity; too much stress on a pinched nerve can lead to additional problems and hinder recovery time. Gentle stretching movements and strengthening exercises are especially beneficial for those suffering from this condition.

Some popular exercises that could benefit someone with a pinched nerve include Pilates core exercises, low resistance weight training, swimming and water aerobics, walking, cycling and restorative yoga postures that focus on lengthening the spine and hip muscles gently. Whichever type of exercise you choose, do not overexert yourself beyond your limits; always listen to your body when deciding whether or not certain activities are right for you. Additionally, as mentioned earlier, take precautions when exercising to ensure your safety during any activity – warm up slowly prior to any physical activity and cool down afterwards as well.

Can You Workout with a Pinched Nerve?

A pinched nerve can cause a range of uncomfortable symptoms, including numbness and pain. So, is it possible to exercise if you have a pinched nerve? It is possible, however, it’s important to be cautious and aware of the potential risks. In this article, we will explore the pros and cons of working out with a pinched nerve.

Low-Impact Exercises

Low-impact exercises are a crucial part of recovering from a pinched nerve. These types of exercises create less strain on the affected area while still providing an increase in mobility. Low impact activities like swimming, biking, and walking can help reduce inflammation, relieve pain and promote healing. Mild stretching exercises, light yoga poses, and core strengthening can also be used to help alleviate symptoms of a pinched nerve while avoiding unnecessary trauma to the affected area.

It’s important to note that it’s better to start low-impact workouts with low intensity. If you’re feeling any kind of discomfort during an exercise session, it’s important to stop immediately or reduce the intensity until it subsides. You should talk with your doctor before doing any type of exercise after a pinched nerve injury as the wrong types of activities could aggravate your condition rather than improve it.

High-Impact Exercises

High-impact exercises such as jogging, running, jumping and weightlifting can potentially cause further damage to a pinched nerve if certain precautions are not taken beforehand. If pain persists or worsens during activities, it is advised to reduce or stop activity altogether while consulting with a healthcare professional. Before doing any kind of physical activity with a pinched nerve, it is important to check your alignment and ensure you are performing your movements in the right way.

It is recommended to try low-impact exercises that are less intense and focus on simple motions that do not involve jerking or sudden stops. Consider activities like yoga, swimming and walking as better alternatives for first easing into exercise when suffering from a pinched nerve. Stretch gently before each predetermined workout routine as it helps in reducing the pain associated with pinched nerves. Furthermore, consistent stretching at regular intervals can help in relieving muscle tension that may tend to aggravate the symptoms of a pinched nerve.


Stretching is one of the best ways to help relieve pain from a pinched nerve. Exercises that lengthen and stretch the muscles around the pinch can help to improve blood flow and reduce tightness. Before beginning any exercise regimen following a pinched nerve, it is important for individuals to talk with their doctor or physical therapist about what stretches may be helpful for their specific condition and how often they should perform them.

Stretches recommended for people with a pinched nerve often focus on areas where there is reduced range of motion, tension, or pain. Examples of stretches that can provide relief from a pinched nerve include:

-Neck Tilts: Gently tilting your head side-to-side or back-and-forth helps increase blood flow and reduces tension in neck muscles
-Shoulder Rolls: Circular motions at the shoulder joint can help reduce tension in the neck, upper back, and shoulders
-Arm Raises: Holding arms out straightIn front of you and gently raising them up to shoulder level can help stretch tight muscles in your arms
-Upper Back Stretch: Standing erect while bringing your elbows together in front of you can bring relief in your upper back
-Pec Stretch: Standing against a wall and placing both hands on the wall behind your head helps stretch hand muscles and adds mobility to shoulders
-Child’s Pose : Sitting on your knees while pulling forward with your arms stretched out also helps relaxes chest muscles


In conclusion, while it is certainly possible to work out with a pinched nerve, it is important to exercise caution when doing so. It may be wise to talk to your doctor or a physical therapist before starting any kind of exercise regimen, as certain activities and stretches may be more beneficial than others. Additionally, there are some treatments that can help with the symptoms of a pinched nerve, such as massage or chiropractic care. Furthermore, if you find that your symptoms persist even after trying exercises and/or other treatments, it is important to talk to your doctor in order to figure out the best course of action for treating your pinched nerve and helping you get back on track with your fitness goals.

Checkout this video:

Similar Posts