Have a Pinched Nerve in Upper Back? Here Is What To Do

Have you been struggling with a pinched nerve in upper back? For those who want to know the source of radiating pain in their upper back, it might be the pinched nerve. It is a condition when a nerve is stretched too far or is squeezed by surrounding bone or tissue. We are here to help you handle this condition. 

What Is Pinched Nerve In Upper Back?

Pinched nerve upper back is a common issue. It is caused by the pressure on a nerve by the surrounding bone and tissues. It can affect nerves in any part of body. The major symptoms of pinched nerve upper back or lower back are tingling pain, numbness,  burning, weakness, and pins and needles sensation. 

Causes of Pinched Nerve in Upper Back

There can be plenty of causes of a pinched nerve, ranging from severe health conditions to regular repetitive movements or workouts. You might experience pinched nerves due to the workout, a run, lifting something heavy, and regular activities. Health conditions like herniated discs, diabetes, obesity, arthritis, thyroid disease, and injuries can also cause it.  

7 Home Remedies for Pinched Nerve

Don’t want therapy and looking for solutions to back pain at home? You would be glad to know that a pinched nerve in upper back is a condition that can be handled through some home remedies. We know you are eager to know how to get rid of a pinched nerve in your back. Here is what you can possibly do to relieve pain and uneasiness of pinched nerve in upper back and lower back at home. 

1- Rest Well

Before you look for an exercise for pinched nerve in back, try resting as the first remedy. Sometimes the pinched nerve is caused by the tiredness and fatigue. Take a day off and rest your back on soft bed. It usually helps ease the mild pinched nerve. 

2- Exercises

While talking about exercise, people usually ask can I exercise with a pinched nerve in lower back or upper back. Well You surely can, but make sure you are not doing some heavy workouts or intense activity. Some light exercises won’t hurt and actually help in promoting blood flow and muscle relaxation. These are the exercises you can do at home in your bedroom. Some pinched nerve in lower back exercises are:

Side Bends: This is one of the best stretches for pinched nerve in lower back and upper back. Stand with your hands up your head, and keep your head and neck straight before bending to the side. It will help release the tension in the muscles and neck. 

Shoulder Rolls and Shrugs: This exercise is helpful in treating pinched nerve in middle back. Move your shoulders in a circular motion; rise and drop them slowly to let the muscles move and promote blood flow. 

3- Yoga 

Plenty of people ask can I workout with a pinched nerve in my back, heavy workout might not be recommended, but you have yoga as your best option to ease pinched nerve in lower back treatment at home. There are plenty of yoga poses and stretches for pinched nerve in upper back that will not strain your body and help in relieving pain and relaxing muscles.

4- Standing Desk 

Try working by standing up. Sitting for long hours at work can cause pinched nerves, too. That’s why you can switch to a standing desk to ensure movement of your limbs and proper blood flow.  

5- Elevate your Legs 

Try laying down with your legs in the air; it will give your hip and body a 90-degree lean and help ease any muscle tension and pinched nerves in upper or lower back.  

6- Warm Bath

A warm and relaxing bath is one of the oldest and most useful remedies to ease muscle pain. Take a warm shower or relax in a warm bathtub to let your body relax and stimulate blood flow.

7- Take Pain Reliever 

If nothing works out for you and the pain persists, intake a pain reliever. There are plenty of painkillers available on the market. Get it prescribed by the doctor and use the medication in moderation. 

Is it Better To Ice or Heat a Pinched Nerve in Your Back?

Now we are done with exercises for pinched nerve in lower back; it’s time to find out pinched nerve ice or heat treatment option. Heat and cold pads are also one of the best home remedies for pinched nerve in lower back.

Here is how you do it: Start icing the affected area and let the coldness reach the pinched nerve. Wait for 10 to 20 minutes before icing the area again. Once the inflammation is gone, it’s time for a heat pad. Heating with a warm compress on the affected area will help ease the muscles and relax the nerves, stimulating healthy blood flow and easing the pain. 

Can Physical Therapy Help a Pinched Nerve?

Absolutely. It is the better option than surgery. Physical therapy will help produce the long-lasting results with no side effects. Don’t wait anymore and consult lake county physical therapy, where we have some of the best therapists to help you handle pinched nerve in upper back or lower back. 

Written By

DR. Zubin

PT, DPT, FAAOMPT

Zubin has been a physical therapist for 31 years and is a founding member of this company. He specializes in Orthopedic Rehab and Chronic Pain management with a focus on Manual Therapy.