9 Cervical Radiculopathy Exercises to Relieve Neck Pain From a Pinched Nerve
Key takeaways:
Cervical radiculopathy, or a pinched nerve, results from nerve compression at the neck. Symptoms –– including pain, numbness, tingling, and weakness –– may travel from the neck to the arm or hand.
Most cases improve with physical therapy and exercise. Cervical radiculopathy exercises can strengthen deep neck muscles and improve mobility.
Avoiding positions or exercises that strain your neck or upper traps can reduce irritation. If you experience loss of sensation or severe weakness, get emergency medical treatment.
Table of contents
Cervical radiculopathy occurs when a spinal nerve in the neck is compressed. People often refer to this as a pinched nerve. Symptoms like neck pain, arm numbness or tingling, and hand weakness commonly occur.
The good news is that up to 90% of cases can improve with conservative treatments, such as physical therapy and exercise. Cervical radiculopathy exercises can help relieve symptoms and improve range of motion in your neck.
What is cervical radiculopathy (pinched nerve)?
Cervical radiculopathy is the medical term used to describe a pinched nerve in the neck. Cervical refers to the part of the spine that makes up the neck. Radiculopathy is the condition that results when a spinal nerve is compressed. Common sources of nerve compression in the neck include bulging or herniated discs, arthritis, and injuries.
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Symptoms of cervical radiculopathy
Nerve compression from cervical radiculopathy can cause a variety of painful and/or uncomfortable sensations. These symptoms travel along the length of the nerves from the neck down the arm. They include:
Radiating pain
Numbness along the arm or in the fingers
Tingling along the arm or in the fingers
Arm or hand weakness
What are the best exercises for a pinched nerve in the neck?
Physical therapy, including cervical radiculopathy exercises, can help manage symptoms. Targeted exercises may stretch and strengthen tight and weak muscles to restore neck mobility. Stronger muscles may also help improve your posture and reduce pressure on the nerve. Other treatments, such as pain relievers and steroid injections, can also help with your symptoms.
Here are nine exercises you can try. But check with a healthcare professional before you start exercises for cervical radiculopathy.
1. Cervical retraction (supine)
You’re probably familiar with your core, or the muscles in your midsection that support and stabilize your lower back (lumbar spine). But did you know that your neck also has a “core”?
Deep neck flexors support your posture by stabilizing your head and keeping your head upright all day. Strengthening these muscles can help relieve discomfort from cervical radiculopathy.
Step 1: Lie down on your back (supine).
Step 2: Tuck your chin as you gently press your head back into the surface you’re lying on without moving your chin up or down.
Step 3: Hold this position for 5 seconds, then relax.
Step 4: Complete 10-15 repetitions.
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2. Chin tucks
Chin tucks are also designed to strengthen deep cervical flexor muscles. This exercise is performed in a seated position and works your neck muscles to align your spine.
Step 1: Start in a seated position while maintaining an upright posture.
Step 2: Draw your head straight backward along a horizontal plane. Aim to align your head and neck over your spine. Don’t move your head up or down.
Step 3: Hold for 5-10 seconds, then relax.
Step 4: Repeat 15-20 times.
3. Cervical traction
Gentle traction to the neck helps to reduce pressure within the joints. This allows more space to open up in the spine to reduce compression. A traction machine or physical therapist can apply traction to your neck. But you can also use gravity to assist in reducing neck compression.
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Double-check with a healthcare professional that bringing your head upside down is safe. And practice this move with someone else in the room to avoid any accidents.
Step 1: Lie down on your back (supine) with your head unsupported at the edge of the bed.
Step 2: Lower your head off the edge of the bed slowly, so that it hangs down.
Step 3: Hold this position for 30-60 seconds, then relax.
Step 4: Complete 6 repetitions.
4. Neck extensions
Many people maintain a forward head posture that can strain the cervical spine. It’s common while using computers, phones, and driving. Extending your neck, or backward bending, can help ease nerve compression. This is especially helpful if you have a herniated disc in your neck.
Step 1: Sit while maintaining an upright posture.
Step 2: Extend your head and neck back to look up toward the ceiling.
Step 3: Hold this position for 5-10 seconds, then relax.
Step 4: Repeat 15-20 times.
5. Side-to-side bends (lateral neck flexion)
Range-of-motion exercises for your neck can help restore movement. Side bends may improve neck motion and loosen muscles.
Step 1: Sit tall with your back straight and your shoulders down.
Step 2: Bend your head to the right, bringing your right ear toward your right shoulder.
Step 3: Hold for 5-10 seconds, then return to the starting position.
Step 4: Repeat the stretch on your left side, bringing your left ear toward your left shoulder.
Step 5: Complete 10 repetitions on each side.
6. Nerve flossing (nerve glides)
Nerve glides, also called flossing, is a technique used to relieve nerve tension. These techniques stretch irritated nerves in the arms, which can help decrease compression. This technique lengthens the median nerve.
Step 1: Sit or stand with good posture.
Step 2: Extend your arm to the side with your palm up.
Step 3: Extend your fingers down and bend your neck away from your arm. Hold briefly.
Step 4: Repeat 15 times.
7. Shoulder retraction
Neck pain is often accompanied by poor posture and muscle imbalances. People may also have weakness in the muscles that control the shoulder blades. Strengthening these muscles can help decrease strain on your neck.
Step 1: Sit or stand with good posture.
Step 2: Draw your shoulders back and squeeze your shoulder blades together.
Step 3: Hold this position for 5-10 seconds, then relax.
Step 4: Do 15-20 repetitions.
8. Scapular rows
Scapular rows further help strengthen the shoulder blade muscles. After warming up with shoulder retraction, you can add a resistance band to strengthen these muscles further.
Step 1: Loop a resistance band around a stable support, keeping both ends loose.
Step 2: Grab one end in each hand. Keep your arms by your sides with your hands facing each other. There should be approximately a 90-degree bend in your elbows.
Step 3: Draw your shoulders back and squeeze your shoulder blades together. Then, pull your elbows back behind your body to pull the band toward you with both arms. Don’t straighten your elbows.
Step 4: Hold this position for 5-10 seconds, then relax.
Step 5: Do 15-20 repetitions.
9. Shoulder rolls
Shoulder rolls also help warm up the muscle around the shoulder blades. This can help support better posture, which can decrease muscle tightness around the neck.
Step 1: Sit or stand with good posture.
Step 2: Roll your shoulders in a backward motion by drawing your shoulders up, back, and down.
Step 3: Complete 15-20 repetitions.
What exercises should you avoid with cervical radiculopathy?
Cervical radiculopathy can worsen if the muscles around your neck and shoulders are tight. So it’s best to avoid exercises that increase neck strain. This includes positions where you bend your neck forward for long periods.
Also be wary of exercises, like shrugs and upright rows, that overuse your upper traps. These moves can lead to neck strain and increased nerve compression. Most importantly, avoid direct pressure on your neck. Don’t perform headstands or any yoga position involving weight through your head and neck.
When should you see a healthcare professional for cervical radiculopathy?
A herniated disc or arthritis of the neck (spondylosis) causes most cases of cervical radiculopathy. There’s a good chance of recovery with conservative treatment, such as physical therapy. But some cases require more care. If symptoms haven’t improved in 12 weeks, neck surgery may be considered — although this doesn’t always relieve the pain.
If you experience severe muscle weakness or problems with hand dexterity, call your primary care provider. These are signs of severe nerve compression, which should be evaluated sooner rather than later.
Frequently asked questions
If you have cervical radiculopathy, you’ll want to sleep with your head and neck properly supported. This involves keeping your head and neck aligned with the rest of your spine. Prolonged positioning of your head and neck in an unsupported position can make symptoms worse. Try using one pillow if you sleep on your back or two if you sleep on your side, making sure not to bend your neck too far forward.
Sitting, by itself, doesn’t make cervical radiculopathy worse. But, prolonged sitting with bad posture can certainly worsen symptoms. To maintain good sitting posture, keep your head and neck aligned over an upright spine with your shoulders rolled down and back.
A pinched nerve can benefit from orthopedic physical therapy, which is most often done in an outpatient setting. Physical therapy will focus on exercises that improve your range of motion, strength, and posture to reduce nerve compression. Depending on your case, a physical therapist may also perform hands-on treatment to help alleviate nerve compression and improve the motion of your neck.
The bottom line
A compressed or pinched nerve in the neck causes cervical radiculopathy. Symptoms include neck pain, numbness, tingling, and muscle weakness that can travel into the arms and hands. Most cases of cervical radiculopathy can improve with conservative treatment, including exercise.
Strengthening deep neck muscles and improving the motion of your neck can help. Positions and exercises that strain your neck and upper traps should be avoided. If symptoms last more than 12 weeks, ask a healthcare professional about additional treatment options.
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References
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Childress, M. A., et al. (2016). Nonoperative management of cervical radiculopathy. American Family Physician.
Iyer, S., et al. (2016). Cervical radiculopathy. Current Reviews in Musculoskeletal Medicine.
Kuligowski, T., et al. (2021). Manual therapy in cervical and lumbar radiculopathy: A systematic review of the literature. International Journal of Environmental Research and Public Health.
Liang, L., et al. (2019). The effect of exercise on cervical radiculopathy. Medicine.
Magnus, W., et al. (2024). Cervical radiculopathy. StatPearls.
OrthoInfo. (2023). Thoracic outlet syndrome.
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