Identifying And Treating Pain From Nerve Tension
What is Nerve Tension?
Nerve tension is pain that occurs because a nerve is being compressed or stuck in its surrounding tissue which prevents it from moving within its tract like it normally does.
This can happen for a variety of reasons. If a joint has been immobile for a period of time it increases the risk that a nerve can get a little stuck. This is often seen in people who maintain poor posture or repetitive positions for long periods, such as office workers or those with sedentary lifestyles.
Common symptoms of nerve tension include:
- Tingling or numbness
- Sharp, shooting pain
- Burning sensation
- Weakness in affected areas
- Pain that worsens with certain movements
Treating Pain
Fortunately, there’s a systematic approach to address nerve tension:
- Self-assessment: Begin by monitoring your symptoms. Identify which movements or positions trigger or alleviate your pain. This helps pinpoint the affected nerves.
- Nerve glides: Once you’ve identified the problematic area, perform gentle exercises designed to improve nerve mobility in that region. For example, if you’ve identified neck issues, try a basic neck nerve glide: gradually tilt your head to one side while simultaneously lowering the opposite shoulder.
- Stretching: Follow nerve glides with gentle stretching of the affected area. This maintains flexibility in tissues surrounding the nerves you’ve just mobilized.
- Posture correction: Throughout your day, be conscious of your posture, especially in the areas you’ve identified as problematic. Use ergonomic furniture when possible and take frequent breaks to change positions if you’re seated for long periods.
- Foam rolling: As a next step, use a foam roller to perform self-massage on the muscles surrounding the affected nerves. This can further release tension and indirectly benefit nerve mobility.
- Heat therapy: After foam rolling, apply warmth to the areas you’ve been working on. This enhances blood flow and promotes muscle relaxation, potentially alleviating any remaining nerve compression.
- Hydration: Throughout this process and in general, ensure you’re adequately hydrated. Proper fluid intake supports the health of all bodily tissues, including nerves, and can enhance the effectiveness of the previous steps.
Begin this process gently and progress gradually. If you experience increased pain or new symptoms at any stage, pause and consult a healthcare professional.
By incorporating this systematic approach into your routine, you can help alleviate nerve tension and potentially prevent future occurrences. However, if symptoms persist or worsen despite these efforts, seek guidance from a qualified healthcare provider for a comprehensive evaluation and personalized treatment plan.
| Nerve Group | Nerve Glides | Stretches | Posture Correction | Foam Rolling |
|---|---|---|---|---|
| Cervical (Neck) | Neck tilt + opposite shoulder drop | Neck rotations | Chin tuck, shoulder blade squeezes | Upper trapezius roll |
| Brachial Plexus (Arms) | Arm slide (elbow bend/straighten while rotating palm) | Doorway chest stretch | Shoulder external rotation | Triceps and forearm roll |
| Lumbar (Lower Back) | Seated nerve floss (extend/flex knee while bending forward) | Cat-cow pose | Pelvic tilt | Lower back roll |
| Sciatic (Legs) | Sciatic nerve floss (leg straighten/bend while flexing foot) | Piriformis stretch | Standing desk breaks, alternating foot rest | Glutes and hamstring roll |
Take the One-Week Challenge!
To truly understand how these exercises can benefit you, we encourage you to take our one-week challenge. Use the Progress Journal chart to track your symptoms and improvements daily. Here’s how:
- Start by noting your current condition in the chart.
- Perform the exercises for your affected nerve group(s) daily.
- Each evening, fill out a new row in the Progress Journal.
- After one week, review your progress.
| Date | Nerve Group | Pain Level (1-10) | Mobility (Poor/Fair/Good) | Glide? | Stretch? | Posture? | Foam? | Notes |
|---|---|---|---|---|---|---|---|---|
| 7/31 | Neck | □ | □ | □ | □ | |||
| 8/01 | □ | □ | □ | □ | ||||
| 8/02 | □ | □ | □ | □ | ||||
| 8/03 | □ | □ | □ | □ | ||||
| 8/04 | □ | □ | □ | □ | ||||
| 8/05 | □ | □ | □ | □ | ||||
| 8/06 | □ | □ | □ | □ |
This journal will not only help you see your improvement but will also provide valuable information for your healthcare provider. It can help identify patterns and guide your treatment plan.
Remember, consistency is key. Even small improvements can lead to significant long-term benefits. If you experience increased pain or new symptoms, stop the exercises and consult your doctor.
Are you ready to take control of your nerve health? Start your one-week challenge today!