Pinched Nerve in Neck: Causes, Symptoms and Exercises

A pinched nerve in the neck is a common and often painful condition. It occurs when one or more of the nerves in the neck is compressed or squeezed, leading to nerve irritation. Symptoms may include neck, shoulder, or down-arm pain, numbness, or tingling in the affected area.

Pinched nerves in the neck can be caused by various things, including neck strain, muscle spasms, herniated discs, and narrowing of the spinal canal. This article explains what causes a pinched nerve, how to diagnose it, and when to see a doctor.

What is a pinched nerve in the neck?

Nerves are microscopically sized cells found in many places in your body. These nerves can receive signals from your brain and send them to the rest of your body. The human cervical spine consists of seven small bones that start at the skull base and extend to the shoulders.

A pinched nerve in the neck is a condition where a nerve in the cervical spine becomes compressed or irritated, resulting in pain, numbness, or tingling in the affected area. It is also known as cervical radiculopathy or a “pinched nerve in the neck.”

When the nerves in the cervical spine are compressed or irritated, it can cause pain and numbness in the arm that runs down to the hand. Not just the neck, a pinched nerve can appear in various body parts. When it affects the neck, doctors call it cervical radiculopathy.

Pinched Nerve in Neck: Causes, Symptoms, and Treatment

Common symptoms of Pinched nerve in the neck

Common symptoms include:

Pain: A pinched nerve in the neck can cause sharp, localized pain in the neck, shoulder, and even down into the arm.
Tingling or Numbness: A pinched nerve can cause sensations of tingling or numbness in the affected area.
Weakness: Weakness in the affected arm or hand can also be a symptom of a pinched nerve in the neck.
Headache: A pinched nerve in the neck can cause a tension headache in the neck and back of the head.
Limited Range of Motion: Limited range of motion in the neck, shoulder, and arm can be caused by a pinched nerve in the neck.
Muscular Spasms: Muscular spasms or cramps in the neck, shoulder, and arm can also occur due to a pinched nerve.
Burning Sensations: Burning sensations in the affected area can also be caused by a pinched nerve.
Tenderness: The affected area may be tender to the touch due to a pinched nerve.
Increased Sensitivity to Cold: A pinched nerve can cause increased sensitivity to cold temperatures in the affected area.
Difficulty Swallowing: Difficulty swallowing or a feeling of tightness in the throat can be caused by a pinched nerve in the neck.

What Causes Pinched Nerves in Neck

Common causes of Pinched Nerves in the Neck include:

1. Poor Posture

Poor posture is one of the most common causes of pinched nerves in the neck. When the head is held in an unnatural position for a long period, it can cause the neck muscles to become strained and the nerves to become compressed. This can lead to pain, numbness, and tingling in the affected area.

2. Car Accident

Being involved in a car accident can lead to a pinched nerve in the neck. Whiplash is a common injury that occurs when the head is thrown back and forth quickly, putting strain on the neck muscles and nerves. This can cause the muscles to become tight and the nerves to become compressed.

3. Repetitive Movements

Repetitive movements such as typing, texting, or playing a musical instrument can cause the neck muscles to become strained and the nerves to become compressed. This can lead to a pinched nerve in the neck.

4. Sleeping Position

The wrong sleeping position can put a strain on the neck muscles and nerves. If the pillow is too high or too low, it can cause the head to be tilted at an unnatural angle, leading to compression of the nerves.

5. Overuse Injuries

Overusing the neck muscles can lead to a pinched nerve in the neck. This is common in athletes or manual laborers who do the same movements repetitively.

6. Obesity

Being obese strains the neck muscles, leading to pinched nerves. This is because the excess weight can cause the spine to become misaligned, putting extra pressure on the nerves.

7. Tumors

Tumors can cause the neck muscles to become tight and the nerves to become compressed. This can lead to a pinched nerve in the neck.

8. Age

As people age, the neck muscles become weaker and less flexible. This can lead to a pinched nerve in the neck.

9. Neck Injury

Neck injuries such as a broken bone or dislocated joint can lead to pinched nerves in the neck. This is because the injury can cause the neck muscles to become tight and the nerves to become compressed.

10. Herniated disks

One common cause of nerve compression is a herniated disk in your neck. When a spinal disc bulges from its normal position, it can push on your neck and shoulder nerves.

The most common symptom of a herniated disc is a pain in the neck. The pain may start mild but gradually increases. It may feel like a burning or aching. You may also have pain in your shoulder, arm, or hand.

Pain from nerve compression often starts slowly and may worsen as you move. If you have this type of pinched nerve pain, you may feel a tingling or numb sensation in your hands.

11. Disc Degeneration

According to the latest research, age-related disc degeneration is the leading cause of pinched nerves in the neck. As the disc degenerates, the foramen between the vertebrae gradually narrows. This can cause nerve compression.

12. Narrowing spinal space

There is not enough space in the vertebrae due to limiting the area inside the vertebrae. This can compress the nerves in the neck and cause pain.

13. Bone spurs

Bone spurs occur when calcium deposits build up on the surface of bones. They can form on any bone in the body but are most often found on the spine’s bones.

Nerves that run through the neck are susceptible, so even a minor increase in pressure can cause significant pain and discomfort. Bone growths can put pressure on nerves in the neck, which can then cause pain and tingling.

14. Spinal arthritis

Spinal arthritis can cause inflammation of the joints, which can pinch the nerves in your spine. This can cause pain and discomfort anywhere from your neck to your lower back. Pinched nerves can also cause tingling, numbness, or pain in your arms, hands, or fingers.

In addition, some exercise can exacerbate the symptoms of a pinched nerve in the neck. These sports include diving, golf, and weightlifting.

4 Best Home Remedies for Pinched Nerves in Neck

1. Heat and Cold Therapy

Heat and cold therapy can be an effective treatment for pinched nerves in the neck. This therapy increases blood flow to the area, which can reduce inflammation and help the muscles relax.

Heat therapy can come in the form of a warm compress, warm baths, or heating pads. Cold therapy, also known as cryotherapy, works by decreasing inflammation and numbing the area. This can reduce pain and swelling. Cold therapy can use ice packs, cold compresses, or cooling gels.

It is important to note that cold therapy should only be applied for no more than 20 minutes at a time. When treating a pinched nerve in the neck, it is important to alternate between heat and cold therapy.

Start with cold therapy for 20 minutes and then move to heat therapy for 15–20 minutes. This process can be repeated several times daily, depending on the severity of the pinched nerve.

2. Massage

Massage for pinched nerves in the neck is a great way to relieve pain and discomfort caused by nerve impingement. It can help with common symptoms such as neck stiffness, soreness, and headaches. Here is a step–by–step guide to performing massage for pinched nerves in the neck:

Start by placing your hands gently on the sides of your neck. The hands should be close to the collarbone and resting lightly on the muscles. Make sure your fingers are spread apart.
Using your fingers, lightly massage the muscles in a circular motion. This should be done very gently and slowly.
Move your fingers up and down the sides of your neck as you massage. Make sure to apply slight pressure as you move your hands up and down.
After a few minutes, rest your hands on your neck and take deep breaths. This will help to relax the muscles and reduce any tension.
After a few minutes of rest, increase the pressure of your massage. Use your thumbs to apply moderate pressure to the muscles.
Continue to massage the muscles in a circular motion. This should help to loosen any tightness or tension in the neck muscles.
After a few minutes, rest your hands on your neck and take deep breaths. This will help to relieve any pain or discomfort in the neck.

Massage for pinched nerves in the neck can be done several times daily to help relieve symptoms.

3. Stretching

Stretching for pinched nerves in the neck can help relieve pain and discomfort while improving mobility. It is important to stretch gently and slowly to avoid further injury. Here are some steps to help you get started:

Start by gently stretching the affected muscles. Start by gently rotating your neck clockwise, then move to rotations in the opposite direction. You can also gently tilt your head side–to–side and forward and back. Hold each stretch for 10–15 seconds.
After stretching the neck muscles, move on to the shoulder muscles. Begin by raising the arms to shoulder height and stretching the arms out to the sides, palms facing down. Hold this stretch for 10–15 seconds, then move your arms back to your side.
To stretch the upper back, bring your arms in front of your body and interlock your fingers. Pull your arms away from your body and hold for 10–15 seconds.
To finish stretching the neck, shoulder, and upper back muscles, sit in a comfortable position with your back straight. Gently tilt your head to the left and hold for 10–15 seconds, then tilt your head to the right and hold for the same amount of time.

Stretching for pinched nerves in the neck can help alleviate pain and improve mobility. It is important to stretch gently and slowly and to hold each stretch for at least 10–15 seconds.

4. Over–the–counter Pain Relievers

Over–the–counter (OTC) pain relievers are a popular, accessible, and convenient way to manage pain caused by a pinched nerve in the neck. These medications can reduce pain and inflammation, allowing the body to heal naturally.

OTC pain relievers for pinched nerves in the neck include ibuprofen, naproxen, aspirin, and acetaminophen. Ibuprofen and naproxen are both anti–inflammatories, meaning they reduce pain and swelling.

Aspirin is a salicylate, which means it can reduce inflammation and also acts as a mild pain reliever. Acetaminophen is a pain reliever that does not reduce inflammation.

It is important to read the labels on OTC pain relievers and follow the instructions carefully. Taking too much can lead to side effects such as nausea, vomiting, stomach pain, or even liver damage.

5 Best Exercises for a Pinched Nerve in the Neck(Cervical radiculopathy)

If you’ve already developed this condition, there are some exercises that you can do to manage the pain.

1. Chin Tuck While Looking Down Exercise

The Chin Tuck While Looking Down exercise is an effective and easy way to help alleviate pain and discomfort caused by a pinched nerve in the neck. This exercise can be done sitting or standing and involves tucking the chin and looking down for a few seconds.

To begin, sit or stand with the spine in a relaxed, upright position. Focus on keeping the shoulders and neck relaxed.
Then, tuck the chin in, drawing the chin slightly back and down towards the chest.
Keep the eyes looking down towards the floor, maintaining the head and neck in the tucked position. Hold this position for 10–15 seconds, then release.
Advance the exercise by trying to slightly tuck the chin a little bit further down each time. As the range of motion increases, the exercise can become a bit more challenging.
Keep the neck and spine comfortable, and only move without straining or causing pain.
Repeat this exercise several times throughout the day.

With regular practice, you should start to notice a reduction in neck pain and stiffness and an increase in flexibility.

2. Median Nerve Slider Exercise

The Median Nerve Slider Exercise is an effective way to reduce pinched nerves in the neck. This exercise helps to increase the range of motion of the neck, stretch the muscles and tendons around the neck, and reduce the pressure on the nerves.

Stand or sit up straight with your chin tucked in.
Place your hands on either side of your neck, just above your collarbone.
Gently press your fingers into the sides of your neck and begin to slide them upwards in a slow, controlled manner.
As you slide your fingers up, imagine that you are trying to slide the median nerve up the side of your neck.
Continue to slide your fingers up the side of your neck until you reach the base of your skull.
Hold the position for a few seconds and then slowly release.
Repeat the exercise several times, gradually increasing the pressure of your fingers as you go.

By doing this exercise regularly, you can help to reduce pressure on the median nerve and improve your range of motion.

3. Supine Chin Tuck Exercise

The Supine Chin Tuck Exercise is an effective way to reduce pain and discomfort associated with pinched nerves in the neck. This exercise involves lying on your back and gently tucking your chin towards your chest. The following steps should be followed to ensure proper form and to maximize the benefits of this exercise:

Lying on your back comfortably with your knees bent and your feet flat on the floor.
Gently tuck your chin towards your chest. Try to keep your neck and shoulder muscles relaxed while doing this.
Hold this position for 10–15 seconds.
Relax your chin and neck muscles and return to the starting position.
Repeat the exercise 3–5 times.

It is important to keep your neck and shoulder muscles relaxed throughout the exercise. If you feel any pain or discomfort, stop the exercise and consult your doctor.

4. Standing Pull-Apart Exercise

The Standing Pull–Apart Exercise is a great exercise for those who suffer from a pinched nerve in the neck. This exercise helps to stretch and strengthen the muscles of the neck, which can help to reduce the pain associated with a pinched nerve.

By performing this exercise regularly, you can help to reduce the pain. Additionally, you can also help to improve your posture and strengthen the muscles in your neck. Here are the steps for performing this exercise:

Begin by standing up straight with your feet shoulder–width apart.
Reach your arms out before you and clasp your hands together.
Slowly lift your arms up and away from your body, stretching the muscles in your neck.
Hold the stretch for 30–60 seconds.
Slowly release your arms back down to your sides.
Repeat the exercise 3–5 times. It is important to make sure that you are performing the exercise slowly and with proper form.

If you feel any pain while doing this exercise, stop immediately and consult with your doctor.

5. Ulnar Nerve Slider Exercise

Ulnar nerve slider exercise is a simple exercise that can help with the pain caused by a pinched nerve in the neck. This exercise helps to stretch and move the nerves in the neck while maintaining proper positioning of the neck and spine.

To begin, sit comfortably with your feet flat on the ground and your arms at your sides. Ensure your back is straight and your head is in a neutral position.
Next, slowly slide one hand down the side of your body until it rests just below your shoulder. Your arm should be parallel to the ground, and your elbow should be slightly bent.
Once your arm is in position, slowly slide your hand up along the side of your body until it rests just above your shoulder.
Make sure your elbow stays slightly bent throughout the motion and that your back does not arch. Continue this movement, going up and down the side of your body, for 10–15 repetitions.
Make sure to keep your arm parallel to the ground, and your elbow slightly bent as you move.

After completing the exercise, slowly move your arm back to its original position. You should feel a slight stretching sensation in your neck and possibly in your shoulder and arm as well.

How long does a pinched nerve in the neck last?

A pinched nerve in the neck can last anywhere from a few days to several weeks or even months in some cases. The duration of the pinched nerve depends on the cause and severity of the injury.

For example, if the pinched nerve is caused by a sudden, traumatic event, such as a car accident or a fall, the nerve may take longer to heal.

If the pinched nerve is caused by long–term strain or pressure, such as poor posture or repetitive motion, it may take longer to resolve.

How to prevent a pinched nerve in the neck?

1. Adjust Your Posture: Poor posture can lead to pinched nerves in the neck. Make sure you’re sitting and standing upright with your ears in line with your shoulders and your shoulder blades back. Don’t hunch over your desk or put your head down when standing or sitting.

2. Ergonomics: Make sure your work environment is ergonomically sound. If you are in front of a computer for long periods, adjust your chair and computer monitor to the correct height for your body. This will help eliminate any unnecessary stress on your neck and spine.

3. Take Breaks: Sitting or standing in one position for too long can cause tension on your neck muscles and lead to a pinched nerve. It’s important to take frequent breaks from activities that require you to be in a static position, such as typing or reading, and move around a bit.

4. Get Plenty of Rest: It’s important to get enough rest when you’re dealing with a pinched nerve. Make sure you’re getting enough sleep each night and taking regular naps if necessary. This will help your body recover and provide relief from a pinched nerve.

When to See a doctor?

Symptoms may disappear independently in a few days, weeks, or months. However, medical attention is recommended if symptoms do not resolve after weeks or if any of the following symptoms occur.