Identifying And Treating Pain From Nerve Tension

Nerve tension is pain that occurs because a nerve is being compressed or stuck in its surrounding tissue, preventing it from moving within its tract as it normally does. This can happen for a variety of reasons. If a joint has been immobile for a period of time, the risk increases that a nerve can get slightly stuck.

Symptoms of Nerve Tension

Common symptoms of nerve tension include:

• Sharp, shooting pain along the nerve pathway
• Tingling or numbness in the affected area
• Burning sensations
• Weakness in the muscles supplied by the affected nerve
• Increased pain with movement, particularly when stretching or loading the nerve

If left untreated, nerve tension can lead to chronic pain and mobility restrictions, making daily activities more difficult.

Common Causes of Nerve Tension

Several factors can contribute to nerve tension, including:

• Postural Issues – Poor posture can cause nerve compression, particularly in areas like the neck, lower back, and shoulders.
• Muscle Tightness or Imbalance – Tight muscles around a nerve can restrict its movement.
• Scar Tissue Formation – Following injury or surgery, scar tissue can trap a nerve and restrict its gliding ability.
• Joint Stiffness – Reduced mobility in joints can affect how nerves move through their natural pathways.
• Repetitive Strain or Overuse – Activities that involve repetitive movements, such as typing, running, or lifting weights, can lead to nerve irritation.

Treatment and Management of Nerve Tension

The good news is that nerve tension can often be managed and treated effectively with the right approach. Here are some strategies that can help relieve symptoms and restore normal function:

1. Nerve Glides (Flossing)

Nerve gliding exercises are designed to help free up restricted nerves by promoting their natural movement within the body. These exercises involve gentle, controlled movements that encourage the nerve to slide smoothly through its path. Some common nerve glides include:

• Median nerve glide (for carpal tunnel-like symptoms)
• Sciatic nerve flossing (for lower back and leg pain)
• Ulnar nerve glide (for elbow and wrist discomfort)

2. Mobility and Stretching Exercises

Improving mobility in stiff joints and stretching tight muscles can relieve nerve tension. Key areas to focus on include:

• Neck and shoulder mobility drills for cervical nerve issues
• Hip and hamstring stretches for sciatic nerve tension
• Thoracic spine mobility exercises to improve overall nerve movement

3. Strength Training and Postural Corrections

Building strength in supporting muscles can prevent future nerve tension by improving posture and movement efficiency. Focus on:

• Core strengthening to support the lower back and pelvis
• Scapular stability exercises to reduce shoulder and neck strain
• Hip stability work to improve movement patterns and reduce stress on nerves

4. Soft Tissue Release and Manual Therapy

Massage, myofascial release, and physiotherapy techniques can help release tight structures around the nerve, reducing compression and pain.

5. Lifestyle Modifications and Ergonomic Adjustments

Making small changes to your daily habits can prevent nerve tension from recurring. Some practical adjustments include:

• Using an ergonomic workspace setup to reduce strain on nerves
• Avoiding prolonged static postures (e.g., sitting for long periods)
• Breaking up repetitive movements with stretching and mobility exercises

When to Seek Professional Help

If nerve tension symptoms persist despite self-care strategies, or if you experience severe pain, weakness, or loss of function, it’s important to seek professional assessment and treatment. A physiotherapist can help identify the underlying cause of your symptoms and develop a personalised rehabilitation plan to get you back to full function.

Final Thoughts

Nerve tension can be uncomfortable and limiting, but with the right approach, it is often manageable. By addressing contributing factors like mobility restrictions, muscle imbalances, and postural habits, you can relieve symptoms and prevent future issues. If you’re experiencing nerve tension and need guidance, consulting a physiotherapist can help you return to pain-free movement.