back pain, Pinched nerve in the back


Pinched nerve is a term what doctors call “compressed nerve”. It is the name given to the uncomfortable sensation, pain or numbness caused when increased pressure leads to irritation or damage to a peripheral nerve.


  • Extra sleep and rest

Sleep is essential for a healing nerve. The body repairs itself during sleep, so giving it more time to do so may help reduce symptoms quicker.

  • Change of posture

Using memory foam seat cushion, adjustable chairs and neck rests when sitting may help relieve pressure and allow the nerve to heal.

  • Ergonomic

Raising a computer monitor to eye level may help reduce neck pain and symptoms of neck stiffness. Using a standing workstation can help keep the spine moving and flexible, which could reduce back pain.

  • Stretching and yoga

Gentle stretching and yoga may help relieve tension and pressure in the area. If person is experiencing pain or discomfort when stretching, they should stop immediately to avoid damaging the nerve further.

  • Massage or physical therapy

Having a massage may help reduce physical pain and stress. Deep tissue messages may not be a good idea because the extra pressure may make the symptoms worse.

  • Elevate the legs

People with pinched nerve in the back may find relief by elevating their legs to remove any pressure from the spine.

  • Ice and heat packs

Alternating between heat and ice packs can help reduce swelling and inflammation in many cases. The combination of hot and cold increases the circulation of fresh blood to the area which may help relieve pain.

  • Lifestyle changes

In a long-term, adding a low-impact exercise, such as walking, swimming or bicycling to a daily routine may help reduce symptoms and keep the body in shape.

  • Pain relieving medication

Over-the-counter medications may also help a pinched nerve. Non-steroidal anti-inflammatory drugs can help reduce swelling and relieve pain in cases of minor pinched nerve.


  • If the pain from what you think is a pinched nerve lasts more than a couple of days, you should seek medical attention.
  • Pain is getting worse despite trying the self-care treatment options mentioned above.
  • You have a sudden onset of “focal weakness”. For example, if your whole right leg becomes unable to carry your weight, that’s acute focal weakness.
  • Sudden pain in left arm, lose bowel or bladder control, call ambulance to be taken to hospital as soon as possible.

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