A pinched nerve (or cervical radiculopathy) is basically when the nerve coming out of the spine gets irritated at the nerve root. This can cause pain and weakness going down into the arm. These exercises should help. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/pinched-nerve
First start off with a nerve glide. Remember that nerve glides should only be done once a day with about 10 repetitions. Anything more might irritate the nerve further. Put your arm out to the side of your head, and bend your elbow at a ninety degree angle where your hand is in the air. Turn your palm towards your head. Imagine that there is a string around your head and hand, so they have to move together. When your hand comes down, your head sidebends to that side, and then they both come back up together.
Now place your hand under your thigh to keep your shoulder down, then side bend your head to the opposite side and gently put pressure with your other hand to get a stretch through your trapezius muscles. Hold these for 30 seconds and perform 3 times on each side.
Next you will do a chin tuck. You don’t want to tuck it down to your chest, but take your chin, and pull it backwards. You can put your finger on your chin, as a target or starting point, and then tuck it in. Hold it for about 3-5 seconds, and then relax. Do this about 3-5 times.
Finally, you will do a chin tuck (or retraction) with neck extension. This doesn’t have to be a big movement, and if you already have dizziness issues, you might want to hold off on this one.
Neural Glides for Ulnar, Median & Radial Nerves:
Neck Spasm Stretches:
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Doctor Jo is a Doctor of Physical Therapy.
Cervical Radiculopathy Stretches & Exercises:
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+AskDoctorJo Thanks :)
I have Radiculopathy cervical one, on C5
And i train MMA...i feel little better after working out,but i feel pain in my neck constantly when i work on computer or i am in sitting position ...Should i stop with working out?
I also do pull-ups and push ups...Should i stop doing that too?
+AskDoctorJo I suffered hit in the head,which didnot show any outer injuries,the hit just made shock or lightning in my head,but I didnot lose conciousness.From that moment,atleast for 3 or 4 days,there was pain behind the neck in the spine,pain in forehead and in top of the head where I was hit.I felt blood sensation when I breathed for atleast 2 days.
After that week,I just felt fine.So,I didnot give much seriousness to it and didnot consult a doctor.
But,after some six months or so numbness in my right thumb and index fingers started.After consulting the doctor,I got to know that it was cervical radiculopathy.Till now I was believing that it was because I have lifted weight on shoulders,rather on both shoulder together including the back side of neck.But,I just feel now that both,the injury and lifting weight have created the pinched nerve.Is this possible docter?
Iam in such a conclusion because,nearly 2 years after the head injury,Iam suffering from dysarthria?
Is this possible
Regarding the chin tuck exercise starting at 2:30 - I have cervical radiculopathy (verified with MRI) and I am finding this exercise very painful to do. Is it better to do it and fight through the pain, or is it better to avoid the movements that are very painful. On the one hand I'm aggravating inflammation, but if I don't do the exercises how can I help speed up my recovery? I have conflicting expert opinions on this, was just wondering about your thoughts? Thanks.
Thank you so much,between a car accident years ago combined with sitting stationary for hours working with a desktop. My upper traps and neck has been causing much pain in the lower head to shoulders,these exercises have helped me so much that I already feel relief.Will follow up daily and continue to strechhhhhhh ! Can,t say it enough Thank you,Dr Jo !!!!
No ,Thank you.....you are a cure Dr Jo,a natural one. I tried the other way (pills) prescribed which led to kidney stones,then removal and not the easy way.The worst was rehab ,although a synthetic opiate it was ,still needed to go because of brain seizures .So yes this works ,with maybe a simple aspirin. Thank You again.
I have had burning pain that goes down my arms for about 6 months, had a mri and it came back saying i had arthritis in my neck and compression on a nerve, they said i dont need surgery, but sent me to PT and told me to correct my posture, and gave me some streachs to do that are similar to these but i feel like yours will work better than what they had me doing, thank you
Hi Doctor Jo, a few days ago I got a rotator cuff injury. Now, when I do a chin tuck or look down, I get enormous pressure inside my left armpit, my lat and a dull throb in the outer side of my elbow :(
AskDoctorJo thanks for getting back to me :) I’m away on business for 6 months in another country at the moment, so I can’t drop in and see a GP. I have had a private physio session but they were a bit stumped! Although I think that’s because i still had rotator cuff pain and couldn’t describe the issue I mentioned above without getting confused by the pain from the injury. That’s gone now though and all I’m left with is the described issue.
I visited doctor be because of nerve pain in my neck followed by lightheadedness, dizziness, sharp pain and similar. They gave me just pain killers and told me go leave. My symptoms aren't like this anymore but from time to time I have pains and my head is under pressure. I'll try this out
Hi doctor Jo!
My left scapula, shoulder and arm is in pain. My C7 nerve is pinched, it was detected in the EMG test.
It's been a year that I'm suffering from this pain.
What treatment should I take ?? Will the above stretches help cure my pain?
I can't move my neck much. Fusions are with anchors and bone growth material, done in 2014. I did not have any disk left and not enough bone to use traditional screw and fixation hardware. I was told by my therapists and doctors not to look up or down, or try to put ear to shoulder. I was asked NOT to return to physical therapy because I cannot do the exercises due to implanted devices and bone growth. The bending of my neck in any direction causes, pain, dizziness, increased radiating pain, and I almost pass out. I mainly have weakness, pain, and radiating pain down arms and legs. My lower spine is severely deteriorated, so that is a whole separate issue.
Sorry to hear you haven't had help from your healthcare providers. Can you not do the exercises in the video because they hurt, or because you don't want to injure your fusion? How long ago were your fusions?
Great video.. I'm having trouble on my left side.. in my neck, shoulder with aching down my arm.. it is quite bad as I can't lift my head up straight when I'm out, I have to walk looking at the ground, I have to hold my head looking down at about 45deg, it's awful because I'm not sleeping either due to the ache in my arm... I've had this about 1 week now, I hope these exercises can help
Last a few days m having dizziness may be just because of incorrect sleeping,whenever I keep down my neck and then take that up I feels dizziness .
Please tell me some exercise to remove this problem , I will be thankful of you mam .
You can do the stretches and exercises, but there is really a lot more to therapy than that :-) I do a lot of manual/hands on work, that really can't be done on your own. But I do understand what you are getting at. I think it's really worth trying. If you get the right treatment, it's not always a bandaid, but it is a life long commitment to a maintenance program.
AskDoctorJo no physical therapy yet. But honestly you can literally look up what a therapist would do and I’ve done that. But if it’s herniated then you can herniate it again which is what happened to me. I feel like everything is a bandaid except for surgery. Sucks I’m only 27
My shoulder make a big pop the other day and ever since I have been in pain in my arm, shoulder, neck, headache, even had ear/jaw pain for a bit. My hand keeps going tingling also and had a little chest pain as well.. it's really odd. It popped again this morning and more pain. It's not a normal pop it's like a giant pop of that makes sense... a hard core deep pop..
Are the sliders suppose to be done on the same side as the pain i.e. Pain is on the right side of the neck so you use your right arm and tilt your head to the right? Also on the trap stretch, should that be done on both sides or only one side (and if one side which way do you tilt your head - toward the pain or away)?
I stumbled across your video and want to thank you. I retired May 2017 from 42 years of nursing and the last 28 years being an OB/GYN ultrasonographer. The toll that repetitive motion of ultrasound puts on a neck and shoulders is amazing after MRI's, X-rays identifying cervical stenosis, cervical radiculapathy, PT etc I decided to retire with body still intact. Every once in a while the pain flairs back up. Usually from doing some type of repetitive motion(quilting) or sleeping wrong. Of all the therapy I went through, mainly stretching bands and heat, I never saw your stretches. As I say.. Better late than never! Thank you! I'm starting them as my daily routine and will try and touch base later to document improvement. Again, Thank you- I think these will really help.
Hello Dr. Jo. The ER Dr believe that I may have Cervical radiculopathy. The symptoms that I presented to the ER with was burning neck pain that radiates down my back. Numbness and tingling in my upper and lower extremities, hands and feet. I also had mild weakness in my left arm. The left arm weakness has gone but I still have intermittent numbness and tingling in all my extremities, hands, and feet with the burning neck pain that radiates down my back and at times in my shoulders and chest. Majority of the time I have the burning pain only in my neck area. In the ER a X Ray was performed which the Dr. said my cervical vertebral are aligned. He told me I have to take an MRI to confirm if I have a herniated disc/ slipped disc that maybe pinching a nerve. I will try and get an MRI done soon.To you, what do my symptoms seem like I may have and can it be corrected with doing your exercises? If so, how long will it take for me to get relief? Do your exercises correct a herniated disc? I will take any advice you can give me concerning all that I just wrote. Thanks in advance for reading my message and answering my questions. I am very worried.
Thank you Dr Jo. I will most definitely go and see a Physical Therapist. Do you think I may benefit from a chiropractor? I know my first step is getting a MRI to check for disc herniation. What type of Dr should I see for my issues. I have an appointment setup to see a Neurologist next month concerning another issue. I did do your exercises for the 1st time 8 hours ago and it help tremendously. Do you think that I should continue to them or wait for MRI rule out? Thanks for answering my questions!!
I would wait until you can get the MRI before trying too much on your own just to make sure you are doing the right things. Since I can't evaluate you, I don't know for sure what is best at this time. I would recommend going to see a physical therapist in person.Unfortunately, it could be a few different things, so it's best to know what is going on first. If it is a pinched nerve, it is possible to fix it with stretches and exercises if it's not too severe. Good luck.
Hi doctor jo I'm sorry I didn't get back to you sooner I have numbness/ tingling in my shoulder blade and you asked how my neck was doing because you said it could be from a compressed nerve. And I never got back to you and I apologise for that but my neck is kind of stiff especially turning to the right that's the side I dislocated my shoulder like ten years ago. So I was wondering if you think this video might help the numbness/tingling in my right shoulder blade?
I have the pain and numbness that seems associated with Cervical Radiculopathy. I especially feel the pain when I retract my chin and tilt my head back as you discussed in your final exercise. The pain, strangely, seems strongest in the back of my lat just below my shoulder. Is this typical of Cervical Radiculopathy and how long does this typically take to resolve? Thanks for your help and I'll be trying the exercises regularly.
Hmm...usually the chin tucks relieve the pain some because it's getting your cervical spine back into a neutral position. Have you actually had a neck injury or are you just thinking that's what it is because of the symptoms? Any shoulder injuries?
I would definitely describe it as nerve pain and it does radiate down my arm with a lot of numbness in my lower arm, hand and fingers, but almost no decrease in strength or mobility and nothing hurts to the touch.
both hands sensory problem 24/7 for over 3 months ,wrists dont hurt,no diabetes,will these exercises help, I also have bulging discs cervical,some spurs neck and lumbar and c6c7 mild srenosis and also lumbar L5s1 arthritis,geez i sound messed but believe it or not I am very flexible -back cracks allover especially when right leg over twist and or feels sore inflamed,but HANDS are driving me nuts,touching everything like sandpaper,Thank you for videos
So, I've been suffering with hand numbness for years off and on. I've gone from thinking it was carpel tunnel syndrome to pronator teres syndrome. After doing the stretches in your video there was instantly a reduction in the symptoms. Is it pretty common to have similar symptoms between these 3 issues? Fingers crossed your video may have helped solve my problem! Thanks
Sometimes it doesn't. It really depends on how severe your case is, and what all the PT did. It also depends on how consistent you are with your home exercise program. Have you had imaging done to know for sure it's radiculopathy? Sometimes you can have those kinds of symptoms and it's actually coming from your shoulder.
When I did this exercise, I got dizzy, light headed and it hurt. I'll try again tomorrow and see if when I do the other side it reacts differently. I'll check out your other videos too, even though this was difficult, maybe you show other things to try. Thanks, I like your personality and appreciate your doing videos to help people! 🙂
Do u know the one that goes like this sit down, like your falling or on an office chair, relax, turn neck, putting two fingers on face, try and turn against the fingers, breath in and hold for 5 seconds, then relax and turn neck turn your neck, then repeat
I triggered something in the left side of my neck while towelling my head dry last week. (Embarrassing right?) This has resulted in reduced mobility in my neck (can't do chin tucks without pain at the site) and associated pain and reduced mobility in the left shoulder. My shoulder doesn't hurt if supported up as if by a sling, but does when unsupported or stretched down as of reaching for something or being used to get up from a sitting position.
Would naproxen or ibuprofen be better in this case? Heat or ice?
AskDoctorJo sounds good! Thank you for the suggestions. Starting that now.
I get insurance again after my probationary period with my employer is up so no medical care will be forthcoming for a few months.
AskDoctorJo I've had this happen once before and the doctor prescribed physical therapy. My insurance wouldn't cover it and I couldn't afford it, but it cleared up within a week or two. They prescribed some stretches laying on my back and doing neck crunches which I did. This time though I can barely decline my chin. I get about an inch of deflection backwards (trying to make many chins) or about an inch down from normal towards my chest before I get tightness down the left side of my neck and tightness/burning down the left scapular area.
I like the Supergirl shirt :) My neck had been hurting all yesterday from "sleeping on it wrong", and at night I went to brush my teeth and as I threw my head back it pinched something in my neck and felt the most overwhelming pain I've ever had start coming over my neck arms and back, thought I tore a muscle or got a Charley horse in my back muscle, but I think this is more likely the case as these exercises have helped, and reading others comments and how this will pass in time makes me feel better :) Thanks for sharing your insights with all of us that are looking at your channel sideways! xD
I have this pain ever since I started working out earlier this year. I am unable to work out my traps heavy or else it starts hurting. It feels like it’s deep within my right side of my neck and sometime i can feel it down to my right shoulder blade. It only really hurts if i try to work out or if I stretch my neck the wrong way. It’s mostly a dull pain and I don’t even notice it but recently i’m starting to notice it more as I move my neck around.
Hi Dr Jo, thank you for your videos.
I have pain in ulnar and radial nerve and have been doing everything to avoid surgery. However, it has been over 5 years now and the symptoms have gotten worse.
1. Would you say that swimming is okay form of exercise? It hurts me inside to see that I can't lift anymore without pain...
2. What is the point of first exercise and how is it diff from the exercises here? https://www.youtube.com/watch?v=yZJ1MfKqByY&t=72s&list=PLovpf-DXMCrY1VYVgkkrmM1ohz1fqikWm&index=5
which one do you suggest that I do?
3. When I type, where should I place my elbow?
Thank you, THANK YOU so much for your help.
You're welcome. I think swimming would be okay as long as it doesn't increase your symptoms.
The first one here is a modified version, so less stress on the nerve.
As far as typing, your elbows really shouldn't be eating in anything. Just relaxed off the edge.
When I do a chin tuck, I get a swell of pain behind my left rear deltoid. (also when I look up and tilt my head back, same thing) That whole area is tight and strained. (rear delt/ left shoulder blade, left trap muscle..etc..) I feel like I have a pinched nerve somewhere in there because my thumb and index finger on my left hand have been numb and tingly for a few days now. I shake it to try and wake it up but it's like permanently in that tingly state. Are chin tucks what i want to force myself to be doing to work thru the pain? Is that what will eventually alleviate it and get feeling back in my hand? (I'm a weightlifter so I think i initially caused this in the first place by straining with a weight that was a bit too heavy) What ever i pinched, pinched really good. Based on my description, is there a particular nerve that can be singled out as the root nerve that I pinched? Is there a name for it? And how would I unpinch it?
It sounds like your radial nerve, but I wouldn't do the chin tucks if they are causing pain and symptoms. You should really have it checked. If a nerve is pinched, the quicker you can get it fixed, the better. Good luck.
Hi Dr. Jo,
I've had arm pain, only one side for almost a year. It started with sensitive-to-the touch outer upper arm. Progressed over time to pain in outer upper arm extending into the thumb, with still the sensitivity only in the upper outer arm. Are these the correct exercises to address these issues? If done over time, will they help heal? If not, can you recommend appropriate ones?
I don't have any added pain issues while doing these. Also, why am I having sensitivity to light touch?
Hi Dr Joe! I have developed a kind of light cric-cric-cric popping on both hips (more on right than left) when I stretch and do side planks. Do you know what this might be? My friends say ligaments, but I can' find much on this that explains what this is and how to relieve it through stretching or PT. Thanks!
I have been having numbness in the right hand thumb for about 6 months.There was heavy pain in the thumb and index fingers and I was not able to use them in the first month.I showed a docter and he gave me some tablets and adviced me for an MRI.After taking those tablets the pain reduced,but the numbness is still remaining in the thumb.Docter,what I have to do to reduce the numbness?
Hi doc, I have mild cervical spondlyosis and c6-c7 left nerve root impingement. Can this be cured by exercise? I'm 38 and was a kind of fitness freak. Now because of this I'm completely Down. Please advice.
I experienced cervical radiculopathy 10 years ago and the pain was horrific. Thankfully, physical therapy completely relieved my pain within 3 weeks. Well, it has revisited me and I have been doing the "90/90 hip lift with right arm reach and balloon" exercise that I remembered helping me greatly back then. I've also discovered your videos and have followed this video as well as the one for carpal tunnel syndrome. What I don't remember from years ago is if I experienced a slight increase in pain after doing the exercises before I experienced relief. Is this normal? Also, you say to do the glides only 10 reps once a day. How often should/can the other stretches be performed? Thank you, Doctor Jo, for your videos!! I'm hoping I'm on my way to 100% pain relief again!
Thank you for posting this. I've had radiculopathy in my left arm (numbness) for a couple of years, and now it's also moved to my right arm (shooting pains). I have had an MRI that indicates degenerative disc issues at C5-6 and 6-7, so I'm hoping these exercises might help me stop getting up in the middle of the night with one side numb and the other hurting! Who knows -- it might also help make my guitar-playing more comfortable...
Dr Jo what can cause a tingly numbness down the arm to the thumb from neck to thumb and when head is holding back he feels the numbness go down arm to his thumb. what can it be oh also he can look one side but turn head to other and feels the numb tingly feeling he has to turn his head to opposite side to get rid of the tingly numb feeling Have any ideas what it could be?
dear dr jo!
thank you very much for the video!
how long should i do those exercises to be pain free?
and sec thing, is that ok to keep work out daily while im doing those exercises? (i mean like push ups, sit up, triceps etc...)
You're welcome! It really depends on how severe your case is, but usually it takes anywhere from 4-8 weeks. As far as working out, it depends on if you are having pain with those activities. If you aren't, they should be okay to continue. Good luck.
Betti Blatman I've had a cervical epidural done. I was hesitant because I've had three in my lower back for childbirth so I knew the lasting pain they cause. But I was desperate to find relief so I went ahead. I regret it. Now I have new pain in addition to my old pain. (Done at Veteran's hospital. Previously tried TENS unit, acupuncture, lidocaine shots, chiropractor, muscle rubs, physical therapy and a bunch of other stuff that didn't work) I pray you find the relief you're looking for.
Hopefully it will. It really depends on how severe yours is. However, I would recommend going to physical therapy even if you get the epidural. Often people feel really good after the injection, but it's just temporary most of the time. If you take therapy immediately after (even if you are feeling good), you can strengthen the muscles and help protect the area after the injection wears off. Good luck.
Hey, thanks! I've been having issues with a noticeable weakness in my left arm and wrist, as well as occasional numbness down the back of my left arm into my fingers. I regularly experience muscle spasms or a single muscle twitch in my left biceps frequently. Last, and most frightening is, while I have a tall, skinny, and tendinous stature, I have noticed a decline in tissue, a visible and noticeable physical gap between where the extensor digitorum and the extensor carpi ulnaris is in my forearm, along with this weakness and numbness in my left arm. Is this last symptom related to the others (caused by the pinched nerve in my neck)? Is is this cause for alarm? Should I have it examined by a professional or should I just work on it with weights, stretches, and exercises? I used to fish heavily and regularly for muskies, which required gripping a heavy fishing rod for long periods of time with my left arm. Having stopped, this noticeable weakness and loss of tendinous tissue could be caused by that. It's the only cause that I could think of. To be quite honest, it's a bit frightening to me. I'm an occasional rock climber and mountain runner and my physical strength is important to me. Regardless, I I think the stretches and exercises will help with my neck and I will perform them regularly. Thanks again.
Hmmmm... I noticed some atrophy in my right arm specially near my bicep and I have constant neck and shoulder pain tingling numbness that kind of comes and goes. But this is been going on for I don't know 4 months. I guess I feel that going to my VA doctor would not do any good, so I don't. I'm trying to get it fixed through watching doctors on YouTube such as yourself. So thank you and take care God bless
You're welcome. Those are definitely symptoms that need to be examined by a doctor. Numbness and tingling is usually not cause for immediate alarm, but if you feel like you are loosing muscle mass, you definitely need to get it checked sooner than later. If it is a compressed nerve, the longer you wait, the longer it will take to recover once the problem is solved. Good luck!
doc I hav been suffering with pain in my right hand radiating to my pinky, I feel some radiating pain in my rt side chest rib n rt side back too, I hav been treated fr Spondylitis bt it didnt help much, really frustrated,, any help ll b grt.. Im a dentist.. thanks
Hi Dr. Joe
I have severe pain in ankle, leg, arm, shoulder and neck in left side of body.
I am feeling burning and tingling in all left side of body. whenever water or air touches the effective part the pain become severe.
Please help me.
I am having neck and shoulder pain since 2 years ...there is a swelling on both side of neck is it a compress nerve?? ... now there is tingling in my arms and legs pls help me my x rays are normal pls help me🙏☹️
I have every symptom for cubital tunnel, guyons, de queverians, carpal tunnel. I have Jeannes sign on my right thumb, my pinky and ring knuckles have start to sink in, im guessing due to wasteing. I believe i have teres major syndrome from the relief i get when i lacrosse ball it. i need more help i cant find anything. do i do evry single execize? my wrists pop constantly and my adductor pollicis are wasteing on my left hand now also. texting with my pointer finger makes it flare up. moving my shoulder the wrong way and typing on pc does also
Chin tucks give me extreme sub scapular pain and radiating pain down my deltoid. I also cannot do the head over the edge of the bed exercise. (nor can I tilt my head back to shave, drink water, look at the sky).
(all of this is on the Left side): This started with a stabbing/burning pain right at the rhomboid area (at the edge of the shoulder blade) the pain went into my posterior delt (but also radiated throughout the whole shoulder) and ended up with numbness and tingling in the distal and middle areas of the 1st and 2nd finger (a little in the thumb) and some numbness in the palm on the same side as the thumb. I also had a pulling feeling in the left pec (probably pec minor) if i turn my head to the left and tilt it back. This was much worse at night especially when laying on my right side, which i thought was odd since the issues were on my left. As soon as i laid down the pain radiated into surrounding areas and multiplied itself 3 fold. Turning or leaning my head to the right does not bother me at all. Turning or leaning my head to the left created a burning pain at the rhomboid/shoulder blade area (i have no neck pain at any time). Not sure if you need to know this but I slept on a very firm mattress which i have now changed to a much better mattress. I saw a chiropractor, he made a few adjustments but really didnt listen to what i was telling him. I tried to indicate which part of my hand was tingling or numb so he would have an idea as to whether it was a Ulna, Median or Radial nerve issue or something else....he didnt really listen, he made adjustment to the C3 area, not C6-7 as i believe he should have...so i'm here, looking to try and fix this myself. I am no expert, but this seems to be an issue with the Median nerve. I have been moving my head forward and back like you showed on this video, I've also been stretching side to side as well and doing head tilts backwards. I also use my inversion table and i've created a home version of a traction device to help decompress the neck. I've found some relief and i am able to sleep without pain but i still have a great amount of numbness in the fingers that i mentioned...also my tricep, forearm and shoulder on that side is becoming weak. Not sure if the muscle is actually getting weaker of if its the fact that the muscles arent getting the signal to work as they should due to the impingement. I know all the stretches but im not sure if i should be doing some of the movements on both sides or just one side? Basically frustrated. Any help here would be great.
Additional info: Currently 50 yrs old, male, former athlete, fairly knowledgeable when it comes to the body and how it works and this issue is going into its second month.
Hi Bill forget. I will also stop kinking my neck like you do. Checking that with my CEO, Chiropractor he said that's true especially when I have impingement. I am really glad you are on the road to recovery. Good day. From Kevin Wong - Malaysia
Kevin, I have continued with basic stretches and i have learned to sleep without having my head tilted on a stack of pillows (it was kinking my neck). I have improved by 80 to 90%. I just have a slight tingling in one finger.... that finger is still sensitive to cold..otherwise its doing a lot better than before. I didnt notice anything working for me, then all of a sudden things just started getting better, so stick with it. I feel like the stretches worked the best...nerve gliding seemed to aggravate things more than they helped (but im sure its different for everybody). I also used ice packs when i had flare ups, that really got the inflammation to go down. I added strengthening exercises as well, i focused on the muscles in the areas that were giving me the most issues, i use a full range of motion with light weight (actually i should say light resistance since i am using resistance bands along with free weight). This has really sped things up for me and 90%+ of my strength is back. I wish you the best, overall my recovery has taken nearly 8 weeks so far.
There is one important thing i learned...if your chiropractor, doctor, therapist, etc.. is not listening to you...find a new one.
Good luck to you buddy.
hi Bill, what you described here is what is happening to me too. Not a word missed. Have your condition improved? It already 4 weeks now but the numbness comes and goes so as the stabbing pain on my rhomboid area and the trapezoid. Mine is on my right side. I am undergoing Decompression therapy on my neck, as there is impingement on my c5 and c6., nerve gliding, IFC treatments. Well, the frequency of pain has reduced but not fully recover yet. Hope you get well soon too.
Bed and pillow has been changed. I dont take pain killers before bed...i rarely take any pain killers at all unless absolutely necessary (but its rare). Muscle strength is coming back. Total Numbness & Pain is down to something more akin to "extremely sensitive to cold" with mild numbness in one or two fingers. Things that are cool feel REALLY cold, things that are hot feel VERY hot....otherwise i seem to be improving. Sleep is no longer an issue....just trying to get rid of that last nagging sensation and "slight" numbness.
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