Pinched nerve in back treatment at home

Pinched nerve: A pinched nerve is a type of nerve damage that affects one or more nerves. When a disk, bone, or muscle puts too much pressure on a nerve, it causes it to swell.

It will make you feel like:

  • numbness
  • Tingling
  • Burning
  • Pins and needles

Carpal tunnel syndrome, sciatica symptoms (a pinched nerve cannot cause a herniated disc, but a herniated disc can pinch a nerve root), and other disorders can be caused by a pinched nerve.


There are several symptoms you may experience with a pinched nerve in your lower back:

  • sciatica, which includes pain, tingling, numbness, and weakness that occurs in the:
    • lower back
    • hips
    • buttocks
    • legs
    • ankles and feet
  • sharp pain
  • weakness
  • muscle spasms
  • reflex loss


This ailment may come out of nowhere or be the result of a traumatic injury. If you’re between the ages of 30 and 50, you’re more likely to develop symptoms. This is due to the fact that when you get older, the vertebrae contract and the discs in your vertebrae degenerate.

The following are some of the causes of a pinched nerve in the lower back:

A herniated disc is a common cause of a pinched nerve in the lower back. This condition may occur as a result of age, a vertebral defect, or wear and tear.

As you get older, the cushioning between your spine thins out and can leak, causing nerve pain. Bone spurs and other degenerative diseases can also trigger a pinched nerve as you get older.


There are a variety of ways a person can relieve the pain of a pinched nerve at home.

  1. Adjust your posture

To relieve pain from a pinched nerve, you may need to adjust your sitting or standing position. Find some spot that makes you feel better and stay in it for as long as you can.

  1. Use a standing workstation

Standing workstations are becoming increasingly common, and rightfully so. A pinched nerve can be prevented and treated with mobility and standing during the day.

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Speak to the human resources director about changing your desk so that you can stand when working if you have a pinched nerve or want to stop one. There’s even a selection to pick from on the internet.

If you use a keyboard often, roller balls for tight muscles and an hourly stretching routine are a good idea. (As an early recovery technique, wrist braces or aids are not recommended.)

  1. Take a break

The easiest thing to do if you have a pinched nerve somewhere is to relax as much as possible. Tennis, golf, or texting are all activities that should be avoided if you are experiencing pain.

Rest until the symptoms have gone away fully. Pay attention to how the part of your body feels when you start moving it again. When the pain returns, from doing what you’re doing.

  1. Splint

A splint will help you relax and protect your wrist if you have carpal tunnel syndrome, which is a pinched nerve in the wrist. This is particularly useful overnight to avoid curling your wrist in an unnatural position when sleeping.

  1. Stretch

Stretching gently will help alleviate nerve pressure and improve the symptoms. Don’t overextend yourself over a stretch. If you start to experience pain or discomfort when stretching, take it easy. Keep in mind that minor changes can have a significant effect.

  1. Apply heat

Heat can help to relax muscles that are tense around a pinched nerve. Heat also helps the healing process by increasing blood flow. A drugstore would have heating pads in a variety of sizes.

For 10–15 minutes at a time, apply heat directly to the pinched nerve.

  1. Use ice

Swelling and inflammation are reduced by using ice. Wrap an ice pack in a towel and place it on the pinched nerve for 10–15 minutes.

  1. Elevate your legs

Try elevating your legs with a 90-degree bend in both your hips and knees if you have a pinched nerve in your lower back.

  1. Lifestyle changes

Adding a low-impact workout to a regular routine, such as walking, swimming, or bicycling, can help minimize symptoms and keep the body in shape in the long run. Losing weight can help relieve nerve strain, and increased strength from a daily exercise can help minimize inflammation.

Stretching before or after low-impact workouts will help the body stay relaxed while also reducing pressure and incontinence.

Pinched nerve in back treatment at home

Mayo Clinic

Pinched nerve in back treatment at home