If you’ve got a trapped nerve in your neck, it usually means a herniated disc, tight muscles, or inflammation are compressing a nerve. That can cause pain, stiffness, and sometimes numbness or tingling in your shoulders, arms, or hands. The good news is, there are ways to relieve the pressure and help the nerve heal.
Ways to Release a Trapped Nerve in Your Neck
Adjust Your Posture
- Keep your head and shoulders aligned—avoid slouching or jutting your chin forward.
- Use a supportive chair with good back support, especially if you sit at a desk all day.
- If you work on a computer, raise your monitor so it’s at eye level to avoid looking down.
Gentle Neck Stretches & Movements (Do these slowly and stop if pain worsens)
Chin Tucks – Sit up straight, tuck your chin in slightly (like making a double chin), and hold for 5-10 seconds. Repeat 10 times.
Side-to-Side Neck Stretch – Gently tilt your head toward your shoulder until you feel a stretch. Hold for 20-30 seconds, then switch sides.
Neck Rotation – Slowly turn your head left to right, holding for a few seconds on each side.
Apply Ice or Heat
Ice helps reduce inflammation and numb pain—use it for 15-20 minutes every few hours for the first 24-48 hours.
Heat relaxes muscles and improves blood flow—try a warm compress or heating pad after the first couple of days.
Take Pressure Off the Nerve (Sleeping & Ergonomics)
Sleep on your back or side with a supportive pillow (avoid stomach sleeping, as it strains your neck).
Try a rolled-up towel or cervical pillow to support your neck’s natural curve.
Keep your phone or tablet at eye level instead of looking down for long periods.
Over-the-Counter Medication (If Needed)
Ibuprofen or naproxen can help reduce inflammation and pain.
Muscle relaxers (if prescribed by a doctor) may help with severe stiffness or spasms.
Physical Therapy & Massage
- A physical therapist can show you specific exercises to improve mobility and relieve pressure.
- A gentle massage (or foam rolling) can loosen tight muscles that might be pinching the nerve.
Physical Therapy, Chiropractic or Medical Treatment (If Pain Persists)
- A chiropractor can make adjustments to realign your spine and relieve nerve pressure.
- Steroid injections might be an option if the pain is severe and long-lasting.
- In rare cases, if the nerve compression is serious, surgery may be necessary.
If your pain lasts more than a few weeks, gets worse, or you notice weakness, numbness, or loss of coordination, see a doctor. That could be a sign of a more serious nerve issue that needs professional treatment.
