Food and NutritionFoods to be taken
- Eat calcium-rich food which includes cheese, milk, yogurt, and vegetables such as spinach and Kales.
- Pinched nerve in the neck can be caused by lack of potassium. To rectify potassium deficiency, eat foods rich in potassium. These foods increase; bananas, avocados, nuts, and apricots. One can also drink fluids like orange juice and skim milk to help in potassium absorption.
- Omega 3 fatty acids found in fish, flax seeds, walnuts, leafy green vegetables can lower inflammatory chemicals in your body.
- Fiber from beans and grains as well as fruits and vegetables lowers an indicator of inflammation in your blood called C-reactive protein.
- Magnesium is an essential mineral needed for contraction and relaxation of your muscles. It can be found in fruits and vegetables, nuts, beans, soy, and whole grains.
- When the body is dehydrated it can result in an imbalance of the electrolytes and minerals that you need for normal muscle and nerve function.
- Meats and high-fat dairy products like butter and cream
- Refined and processed foods.
- Fewer intake of acidic foods. This should be avoided during the healing process. Such foods include; citrus fruits and coffee.
Yoga and Exercise
- Rotation Exercises– Move your head like you are looking over your shoulder to either side. Move as far as you comfortably can.
- Head tilts– Facing straight ahead and with erect posture, tilt your head like you are going to touch your ear to your shoulder. Move as far as you comfortably can.
- Cervical stretches– start in a sitting position. Slowly bend your head toward your chest. Place your hand on the back of your head and gently push forward until you feel a stretch, hold for a few seconds and release. Repeat this three times. Perform this same maneuver with your head bent toward your back, then towards each of your shoulders.
- Isometric neck exercises strengthen the neck without irritating the soft tissues or joints of the cervical area. To perform neck isometrics, start in a seated position. Bend your head forward and place your hand on the back of your head. Slowly raise your head and push against your hand. Hold for a few seconds. Repeat three times. As with the neck stretches, repeat the maneuver in the other three directions.
- Simple exercise like walking is very effective in relieving pain caused by a pinched nerve
- Massage near the pinched nerve area as will give more specific relief and help the nerve to heal.
A practice of gentle poses like supported Bridge pose and breathing exercises (pranayama), has been shown to be effective in healing a pinched nerve by relieving pressure on the nerve.
- Get enough rest
- Use brace or splint to immobilize the injured body part
- To ease the pain, swelling, and increase blood circulation you can use ice and heat on the area of pinched nerve. Apply ice 3 to 4 times within 15 minutes to reduce inflammation. After icing, use hot water bottle or heat pad to increase blood flow which in turn speeds up the healing process.
- Get a massage