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Pinched Nerve in Neck , Issue #16
May 31, 2013


Thank you for joining me. Together, we can enjoy our pilates exercises with increasing understanding about what our bodies need.
This month : Pinched Nerve in Neck -

1. What causes a pinched Nerve/
2. The Symptoms
3. Treatment & Exercise


The neck in the most common part of the anatomy where this occurs. A pinched nerve can be caused by a number of conditions. Eg. herniated disc, tight neck muscles, arthritis, bone spurs, or spinal stenosis.

Spinal stenosis is a narrowing of the spinal canal through which the nerves passes.

• If the disc protrudes or is herniated, the disc then alters the structure of the neck with the result a pinched nerve.

• If there are bone spurs or neck arthritis, the structure of the neck may be altered. If a bone malformation touches a nerve, there will be pain.

The Symptoms

A pinched nerve can cause pain, numbness, tingling, or muscle weakness along the path of the pinched nerve.


Most people improve with rest, ice, medication or physical therapy and an exercise regime.

Hot & Cold Packs
If the problem is due to muscle spasm, hot (hot water bottle or heatwheat) or cold (frozen peads is perfect) is the way to begin. I love nothing better than hopping into bed with my heatwheat pack under my neck when needed.

Drugs that are anti-inflammatory muscle-relaxant work well– but don’t use them over extended periods. They work like a band-aid. They do nothing for the cause of the problem.

Regular application of pain-relieving ointments on the neck, will bring tremendous relief from the neck pain symptoms. These ointments can be bought over the counter or you may consult a doctor and ask him to suggest a suitable one for your treatment.

If your pain is becoming chronic, you may need an injection of cortisone. This steroid dramatically reduces the paid and you’ll feel great in no time. Again, it’s only temporary.

Now you’re talking ! We need to strengthen and stretch to diminish pain and also improvePOSTURE. The following exercises are wonderful. However, make sure you’re health practitioner has excluded other options such as those mentioned above.

Stand with feet apart and well-balanced. Place your right hand on the left side of your head and draw down. Gently when you begin. Hold stretch for 15 seconds. DONT pull hard because you could make it worse! Remember to breathe when you stretch. You can do this as many times a day as you would like.

You can use both hands for this one. Same rules apply as above.

Similarly to the first stretch, but this time, turn you head VERY slowly to face the floor.(keeping the head to one side). Same rules apply as above.

Massage feels so good when your neck muscles are tight. In well-trained hands, you’ll feel so much better.

There’s a whole lot more wonderful stretches if you’re looking for more. One of our series of DVD’s is devoted purely to stretches. 10% of the proceeds go to the Koala Foundation. Animals know all about stretching, as you’ll observe when you watch this DVD...

This months VIDEOS

To view this months video, click: NECK STRETCHES VIDEO
To view our full MENU with short FREE 2-minute VIDEOS, go to:


Our Celebrity Spotlight

Read all about how our celebrities managed to to keep toned and flexible during 2011 with fitness strategies. These profiles will get you going for the year ahead.


Til next month,
All the best, Pamela.

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