How To Prevent a Pinched Nerve

Pinched nerves are one of the most common causes of nerve pain and back pain. Studies estimate that up to 40% of people will experience at least one episode of lower back pain caused by a pinched nerve at some point in their lives. While many pinched nerves resolve on their own, if you’re experiencing lingering pain, numbness, or tingling, it might be time to get specialized care.

Read on to learn more about what causes pinched nerves, how to prevent them, and the treatment options available here in Beverly Hills, CA.

What Is a Pinched Nerve?

A pinched nerve, or entrapment neuropathy, happens when a nerve gets compressed or irritated. Pinched nerves can happen in any part of your body where a nerve passes through a narrow opening. Most commonly, they occur in joints like your elbow or wrist, or in the nerves that branch out from your spine.

Peripheral neuropathies, also known as nerve compression syndromes, occur when a nerve gets pinched outside of your spine, such as a pinched nerve in your wrist that causes carpal tunnel syndrome. Pinched nerves in the nerves branching off of your spine are called radiculopathies. These can affect any part of your spine, but are most common in your lumbar spine (lower back) and cervical spine (neck).

Many pinched nerves are caused by injuries, such as a car accident or sports injury. Other causes include repetitive motions, age-related changes in your spine (age-related spinal degeneration), herniated discs, and narrowing of your spine (spinal stenosis). Inflammation from osteoarthritis or rheumatoid arthritis can also cause a pinched nerve.

Pinched Nerve Symptoms

A pinched nerve can cause many different symptoms, depending on its location and severity. These symptoms can happen suddenly or may start slowly and get worse over time. Common symptoms include: 

• Pain, which can be dull and “achy” or sharp and stabbing
• Numbness, or a feeling of part of your body “falling asleep”
• Tingling or prickling sensations
• Muscle weakness
• Changes in your reflexes
• Foot drop

Where these symptoms occur depends on which nerve is affected. Lumbar radiculopathy often causes symptoms in your lower back, legs, and feet (sometimes called sciatica), while cervical radiculopathy causes symptoms in your neck, shoulder, arms, or hands. The symptoms of a pinched nerve often fluctuate with movement or changes in position.

Maintaining Good Posture

Over time, having poor posture can strain your joints and muscles and put pressure on different parts of your body. Poor posture can cause or exacerbate (make worse) pinched nerves, especially if you stay in one position for an extended period of time or make repetitive motions.   

To avoid causing or exacerbating a pinched nerve, try to maintain good posture throughout your day-to-day activities. Recent studies have shown that there is no single “good posture” that eliminates low back pain. However, there are many strategies that you can use to minimize strain on your back and protect against a pinched nerve. These strategies include:

• Alternate between sitting and standing often, and avoid staying in one position for a long time.
• Stand or sit in natural positions as much as possible. Avoid awkward, twisted, slouched, or extremely stretched positions.
• Adjust your work equipment so that you don’t have to strain or reach frequently. For example, adjust your desk so that you are at eye level with your computer without having to slouch or crane your neck.
• Use equipment that allows you to have a natural posture, such as an ergonomically designed computer mouse to minimize wrist strain.
• Use chairs that provide lower back support.
• Use well-fitting shoes with good arch support and anti-fatigue mats if you will be standing for long periods.

Proper Lifting Techniques

Another common cause of pinched nerves is improper lifting techniques, especially if you are lifting heavy loads or repeatedly making the same movement. To prevent the development of pinched nerves from improper lifting, focus on using good lifting mechanics, such as:

• Keep the object close to you while lifting it
• Avoid twisting while lifting 
• Keep your back flat or mostly flat 
• Bend your knees and “lift with your legs”
• Keep your feet slightly offset from each other
• Position your hands near the midpoint or center of the object, and make sure you have a good grip before lifting
• Get help or use assistive technology to lift objects that are too heavy for you to lift with good mechanics
• Where possible, avoid repetitive lifting; if you need to lift multiple objects, make sure to take breaks  

Get Plenty of Exercise

Staying active and physically fit can help keep your back healthy and avoid pinched nerves. A recent study found that staying physically active protects against developing sciatica, and exercises designed to strengthen the lower back can help relieve sciatica symptoms. 

To prevent pinched nerves, your exercise routine should include both strength training and aerobic exercise. Strength training, like lifting weights, can decrease your risk of both acute and chronic overuse injuries that can cause or contribute to pinched nerves. Conditions that increase the inflammation in your body, such as obesity and diabetes, can also increase your risk of developing a pinched nerve. Getting plenty of exercise can help you maintain a healthy weight and prevent or manage these other health conditions.

Make an Appointment with Dr. Melamed Today

Dr. Hooman Melamed is a board-certified orthopedic surgeon specializing in holistic and minimally invasive treatments for back problems, including pinched nerves. If you are experiencing ongoing symptoms from a pinched nerve, schedule a consultation with Dr. Melamed today to discuss the options for state-of-the-art care in Beverly Hills.