06/08/2025
1. Rest
* Avoid activities that worsen the pain.
* Give your body time to heal. Getting extra sleep and rest can help your body repair itself more quickly.
2. Apply Ice and Heat
* Start with ice. For the first 24-48 hours, applying a cold pack to the affected area can help reduce swelling and inflammation.
* Switch to heat later. Once the initial inflammation has gone down, a heating pad or warm compress can help relax the muscles around the nerve, which may ease the pressure.
3. Adjust Your Posture
* Be mindful of how you sit and stand. Poor posture is a common cause of pinched nerves, especially in the neck and back.
* Use pillows for support. If you have a pinched nerve in your back, try lying on your back with pillows under your knees to take pressure off your spine.
4. Gentle Stretching
* Do not push through the pain. While gentle stretching can help relieve pressure on the nerve, it’s crucial to stop immediately if you feel sharp pain.
5. Over-the-Counter Pain Relievers
* Take anti-inflammatory medications. Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce both pain and inflammation.
6. Consider a Brace or Splint
* Immobilise the area. For pinched nerves in the wrist or hand (like carpal tunnel syndrome), wearing a splint can help keep the area in a neutral position, which prevents further compression of the nerve.
When to Seek Further Help: If your symptoms don’t improve after a few days of self-care, or if the pain is severe, you should see a healthcare professional. An osteopath can provide an accurate diagnosis, provide treatment to help resolve the problem and relieve your pain, and may recommend or directly refer you for additional tests if necessary.
