Pinched Nerve in Your Neck? Stretches to Relieve Pain

A pinched nerve in your neck can be more than just painful—it can cause tingling, numbness and weakness—plus make it difficult to move your upper body. Thankfully, in most cases, a nerve can be “untrapped” and isn’t cause for worry. Here, doctors explain what causes a pinched nerve and how to find relief in the moment.

What is a pinched nerve?

So, what exactly does it mean for a nerve to be pinched? This occurs when surrounding soft tissues as well as bones, muscles, tendons or discs place excess pressure on a nerve, explains Brittany Nardone, PT, DPT, Physical Therapist and the founder of BLS Physical Therapy.

“This compression disrupts the nerve’s ability to transmit signals properly,” she says. “Pinched nerves can happen anywhere in the body but are common in areas with narrow spaces, such as the neck and lower back.”

The most common causes of a pinched nerve in the neck include herniated discs, bone spurs (often caused by arthritis), muscle tightness or spasms and poor posture, says Nardone. Repetitive movements, prolonged periods of looking down at phones or computers or trauma like whiplash can also contribute to the condition.

Symptoms of a pinched nerve in the neck

A pinched nerve in the neck (medically known as cervical radiculopathy) often causes a sharp or burning pain that radiates down the arm, numbness or tingling in the hand or fingers, weakness in the arm or hand and muscle spasms in the neck or shoulders, according to Nardone.

Discomfort may be exacerbated by certain neck movements like turning or tilting your head, she says. In severe cases, the symptoms can significantly affect daily activities, like lifting objects or typing.

4 stretches that untrap a pinched nerve in your neck

If you suspect a pinched nerve, it’s best to gently and carefully explore your neck’s mobility and find out where the tension might be coming from, advises Jeremy Smith, MD, Orthopedic Surgeon with Hoag Orthopedic Institute.

You can also head straight to your physician if it’s especially painful or interfering with your daily life. To diagnose a pinched nerve, your doctor may order an X-ray, ultrasound, CT scan, MRI scan, EMG test or nerve conduction study, according to the Cleveland Clinic.

To ease discomfort, Dr. Smith cautions against continuing to shorten the nerves of the neck by looking upward. Instead, the best way to treat a pinched nerve is to elongate it. Here are the best stretches to do just that:

Upper trap stretch

This stretch relieves tension and lengthens the upper trapezius muscle, which can compress nerves in the neck when tight, says Nardone.

Sit or stand tall.
2. Gently tilt your head to the right, bringing your right ear toward your right shoulder.
3. Use your right hand to apply gentle pressure on the left side of your head to deepen the stretch. Hold for 20-30 seconds.
4. Repeat on the left side.
5. Repeat for a total of 2-3 times on each side.

Chin tucks

This can be done lying flat on your back or standing against a wall. It activates the deep neck flexors and reduces forward head posture, which alleviates pressure on cervical nerves, offers Nardone.

Lying down:

1. Lie on your back with your knees bent and feet flat.
2. Gently tuck your chin down.
3. Hold for 5-10 seconds, then relax.
4. Repeat 10-15 times.

Standing against a wall:

Stand with your back, shoulders and head against a wall.
Tuck your chin as if gently nodding “yes”
Hold for 5-10 seconds, then release.
Repeat 10-15 times.

Cat-cow stretch

This stretch improves spinal mobility and relieves pressure on nerves by promoting movement through the cervical, thoracic and lumbar spine, explains Nardone.

Start on all fours with your hands under your shoulders and knees under your hips.
Inhale, arch your back downward (cow position), lifting your head and tailbone toward the ceiling while your stomach sinks toward the floor.
Exhale, round your spine upward (cat position), tucking your chin to your chest and pulling your belly button toward your spine.
Move slowly between these two positions for 30-60 seconds.
Repeat 3-5 times.

Levator scapulae stretch

This move will help release tension in the levator scapulae, a muscle that connects the neck to the shoulder blade, to relieve compressed nerves in the cervical spine, Nardon says.