A “trapped” or “pinched” nerve happens when a nerve gets irritated, leading to pain, tingling, and numbness. When this happens in your lower back, the pain can shoot down into your buttocks, thighs, and even your legs.
One of the most common nerves involved in lower back pain is the sciatic nerve. So, if you’ve ever heard the term “sciatica,” it’s likely related to a pinched nerve in your lower back!
The good news is that there are exercises you can do to manage the symptoms. Certain stretches and strengthening exercises can help reduce the pain and improve your mobility. However, it’s essential to talk to a healthcare professional before starting any new exercise program, especially when dealing with a trapped nerve in your lower back. They can help you determine the best and safest exercises for your specific situation.
What causes a trapped nerve in the lower back?
Several things can put pressure on the nerves in your lower back.
Common causes
- Disc herniation. The vertebrae in your spine are cushioned by intervertebral discs. If one of those discs bulges or ruptures, it can compress a nerve.
- Spinal stenosis. The spinal canal can narrow over time, putting pressure on the nerves inside.
- Spondylolisthesis. This condition involves one of the vertebrae slipping forward over another, which can compress the nerves.
Other contributing factors
- Piriformis syndrome. The piriformis muscle runs from your sacrum to the top of your femur. In piriformis syndrome, that muscle presses against your sciatic nerve, causing pain that radiates from your lower back down your leg.
- Lumbar spondylosis. Lumbar spondylosis is a general term for age-related degeneration of the lumbar spine. Spinal stenosis and herniated discs can both be tied to lumbar spondylosis.
How do I know if I have a trapped nerve?
Trapped nerves can cause a range of uncomfortable symptoms. Here are a few things you might feel:
- Pain: The pain can be sharp or shooting, or it might feel like a dull ache. Often, the pain travels down your leg.
- Numbness and Tingling: You might notice numbness or tingling in your lower back, buttocks, leg, or even your foot. It can feel like your foot has “fallen asleep.”
- Muscle Weakness: The muscles controlled by the affected nerve might feel weak. You might have trouble lifting your foot or walking.
- Other Sensations: Some people also describe a burning sensation or the feeling of “pins and needles.”
Why you need to see a professional
It’s important to get a diagnosis before you start trying exercises for a trapped nerve. You should see a healthcare provider, such as a chiropractor, physical therapist, or doctor, to make sure you know exactly what’s causing your back pain.
A professional can also develop a treatment plan that’s designed just for you. Don’t start doing exercises without talking to someone first.
Exercises for Relieving a Trapped Nerve in the Lower Back
If you’ve been diagnosed with a trapped nerve in your lower back, you may be wondering what you can do to ease the pain. Often, a physical therapist will recommend a series of gentle stretches and exercises to help relieve pressure on the nerve.
Stretches to Reduce Nerve Compression
These stretches can help to gently decompress the nerve, giving it a little more room and easing the pain.
- Knee-to-Chest Stretch: Lie on your back with your knees bent and your feet flat on the floor. Gently pull one knee at a time toward your chest, holding for a few seconds. This stretch helps to relieve pressure on the nerve roots in your lower back.
- Pelvic Tilts: Lie on your back with your knees bent. Gently tilt your pelvis up and down, engaging your abdominal muscles. This improves spinal mobility and can reduce pain associated with nerve compression.
- Seated Figure-Four Stretch: Sit with one leg bent and the ankle of the other leg resting on the bent knee, forming a figure four. Lean forward gently, feeling the stretch in your hip. This stretch targets the piriformis muscle, which can sometimes compress the sciatic nerve.
- Lower Trunk Rotations: Lie on your back with your knees bent and feet flat. Gently rotate your knees from side to side, keeping your shoulders on the floor. This improves spinal flexibility and reduces stiffness.
- Lying Outer Hip Stretch: Lie on your back and pull one knee toward the opposite shoulder, feeling the stretch in your outer hip. This helps to release tension in the hip muscles, which can contribute to nerve compression.
- Child’s Pose: Kneel on the floor, sit back on your heels, and then bend forward, resting your forehead on the floor with your arms extended in front of you. This gently stretches the lower back and hips, providing relief from nerve compression.
Nerve Gliding Exercises
Nerve gliding exercises, also known as nerve flossing, help to mobilize the nerve and prevent it from getting stuck.
- Simple Leg Extensions: Lie on your back and gently extend one leg up toward the ceiling, keeping your knee as straight as possible. Alternate legs, focusing on the sensation of the nerve gliding. This helps mobilize the sciatic nerve.
- Lower Body Nerve Glides: There are several lower body nerve glides. This article from Hinge Health offers detailed guidance: Sciatic Nerve Glides
Strengthening Exercises
Strengthening your core and back muscles can provide support for your spine and reduce the likelihood of future nerve compression.
- Abdominal Bracing: Gently contract your abdominal muscles as if you were preparing to be punched in the stomach, holding the contraction for several seconds. This stabilizes the core and supports the lower back.
- Back Extensions: Lie face down and gently lift your chest off the floor, engaging your back muscles. This strengthens the back muscles, which can help to improve posture and reduce strain on the spine.
- Squats: Stand with your feet shoulder-width apart and lower your hips as if you were sitting in a chair, keeping your back straight and your core engaged. This strengthens the lower body and core, providing support for the spine.
What else can I do at home?
Besides exercise, there are several other things you can do at home to relieve the pain of a trapped nerve in your lower back:
- Work on your posture. Good posture takes pressure off the nerve. You might find it helpful to use a small pillow to support your back when you sit.
- Rest. Rest helps calm inflammation and pain. When you’re doing something that hurts, stop and get into a comfortable “escape position” for a few minutes.
- Use hot and cold. Ice reduces inflammation. Heat relaxes muscles. Try alternating between the two.
- Walk. Walking is a gentle way to stretch the nerve and move more easily.
- Take pain relievers. Over-the-counter pain relievers like ibuprofen, naproxen, or acetaminophen can help.
In Summary
Remember that managing a trapped nerve in your lower back requires a well-rounded approach. The exercises described above, combined with lifestyle changes and advice from a healthcare professional, can help you get back to feeling your best.
With consistent effort and the right kind of care, you can ease the pain of a trapped nerve and improve your range of motion.
It’s important to stay in contact with your physical therapist or doctor to track your progress and make changes to your treatment plan as needed.