Commonly referred to as a “pinched nerve,” radiculopathy can certainly make its presence. It can get in the way of performing daily tasks and even cause debilitating pain, numbness, or tingling. This post will address what a pinched nerve is, treatment options, and provide some exercises to provide the relief you are looking for.
**This is not medical advice. Please consult your medical provider for more information.
What is a Pinched Nerve?
Radiculopathy, otherwise known as a “pinched nerve,” occurs when a nerve gets compressed in the spinal column. It can come from many different problems, including disc herniation, nerve root compression, bone spurs, etc. In fact, what is often referred to as “sciatica” is most often radiculopathy.
Where your symptoms originate determines what type of radiculopathy you have.
- Cervical radiculopathy refers to compression of the nerve root in the neck. Most commonly this can cause symptoms in the hands and fingers.
- Thoracic radiculopathy is the least common form. You would feel symptoms wrapping around the thorax and to the front of your body.
- Lumbar radiculopathy is the most common form. Symptoms are typically in the low back and can travel into the glutes and down the leg.
We will be focusing on lumbar radiculopathy in this post.
Symptoms of Lumbar Radiculopathy
Common symptoms of lumbar radiculopathy are:
- Numbness and/or tingling sensations into your bum or down your legs
- Weakness of the legs
- Paresthesia (altered sensations) in the legs
- Sharp pain in the back or down the legs
- Exacerbation of symptoms with coughing, sneezing, and movements involving greater compression on the nerve root
Symptoms are typically one-sided but can occur on both sides in some cases.
Treatment Options
Most cases of radiculopathy are treated conservatively. This includes medication, injections, and physical therapy. These options are usually trialed first before surgery is considered.
Related Articles to Low Back and Radiating Pain
- Pain From Your Back Down Your Leg? Sciatica Treatment Explained!
- Quadratus Lumborum: Stretches and Exercises to Relieve Back Pain
- Sciatica Symptoms? Try This and Feel Better
- Chronic Hamstring Stiffness? Here’s What You Need to Know
Give some of these exercises a try and relieve your pain from a pinched nerve in your back!
Exercises to Relieve Pain from a Pinched Nerve
Child’s Pose
Start on your hands and knees. Rock your hips back towards your feet and hold this position for 30-60 seconds and repeat.
You should feel stretching in the lower back and/or a relief of symptoms if you are currently experiencing them.
Single Knee to Chest
Lie on your back with your legs straight. Grab behind your right knee and pull it towards your chest. Hold it here for 30 seconds and repeat on the other side. Perform 2-3 sets on each side.
You should feel stretching in the glutes/lower back on the side you are stretching.
Lumbar Side Bending
Stand upright with your arms at your side.
If your symptoms are on the right side of your body, side bend to the left and reach your left arm down your left leg.
If you symptoms are on the left side of your body, side bend to the right and reach your right arm down your right leg.
Perform 2-3 sets of 10 reps.
Bridge
Lie on your back with your knees bent.
Squeeze your gluteals together like you’re holding a $100 bill between your butt cheeks! You want to feel this exercise in your glutes, NOT your back.
Once you feel your gluteals turn on, lift your hips up towards the ceiling. Pause briefly at the top of the movement, then slowly lower your hips back to the starting position.
Perform 3 sets of 10 repetitions.
Supine Sciatic Nerve Glide
Lie on your back and grab behind your thigh or knee of the affected side of your body. Extend your knee out straight while simultaneously pulling your toes towards your head.
You should feel a pulling sensation through your leg, as if the nerve is gently being tensioned. Relax the leg back to the starting position.
Perform 20 repetitions.
TL;DR
This post reviews what a “pinched nerve” is and common treatment practices. It also provides therapeutic exercises to begin for symptom relief if you are suffering from a pinched nerve aka radiculopathy.
Tera Sandona is a licensed Doctor of Physical Therapy (DPT) and the founder of PT Complete. She helps high-achieving women break out of cycles of chronic pain, stress, and burnout through her Regulate and Rebuild Method, a sequenced approach that addresses the nervous system first and builds strength second. Her work focuses on helping women finally understand their bodies, rebuild strength, and create lasting resilience that fits real life.
