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Side bends help reduce neck and back tension while building strength. To do a side bend:

• Stand with the hands clasped over the head.
• Keep the neck and head straight.
• Lean slowly from the core to the right and then the left, without letting the body bend forward or arch backward.
• Repeat 10 times.
• For a more intense workout, add handheld weights.

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Sitting in the same position for long periods, especially with crossed legs, can damage the nerves and muscles. Instead, take frequent walking breaks.

Try to walk around the house or office for 10 minutes for every hour of sitting.

To get the most out of walking and help ease a pinched nerve, keep the head in a neutral position. The ears should be level with the shoulders, and the jaw should be loose, not clenched.

Moving the shoulders can help reduce tension in the neck. It can also alleviate the headaches that some people get with pinched nerves and muscle tightness.

To exercise the shoulders:

• Shrug the shoulders slowly up and down for 30 seconds.
• Rest for a few seconds.
• Next, roll the shoulders forward and up toward the ears, then back down and back, pushing the shoulder blades together.
• Repeat this move for 30 seconds, then reverse the direction.

Yoga involves the slow movement of the body through a wide range of positions while focusing on engaging each muscle group. This practice is an ideal low impact option for people dealing with pain.

Child’s Pose, in particular, can be helpful for people with a pinched nerve in the neck. To do Child’s Pose:

• Start by sitting on the heels on a mat, with the tops of the feet flat on the floor.
• Learn the body forward until it meets the thighs.
• Extend the arms straight out above the head, with the hands flat on the floor.
• Hold for 30 seconds.

Some people find that performing twists can provide relief from muscle tension and nerve-related numbness. To do a twist:

• Sit in a comfortable chair with the feet flat on the floor and the back straight.
• Put the right hand on the left knee while slowly twisting to the left.
• Hold the stretch for 5 seconds and then return to facing forward.
• Repeat on the other side, placing the left hand on the right knee.

Neck tilts stretch the muscles at the back of the neck. To do this stretch:

• Stand or sit in a neutral position, then draw the chin in toward the neck.
• Feel the stretch in the back of the neck.
• Next, gently tilt the head up toward the ceiling, extending the chin up and out.
• Repeat 5–10 times.

Head turns can restore range of motion, but they may feel difficult at first. To do a head turn:

• Sit or stand in a neutral position, then turn the face to one side to look over the shoulder.
• Hold for 5 seconds.
• Return the head to its neutral position.
• Turn it again, this time to the other side.
• Repeat 10 times.

The median nerve runs from the shoulder down to the end of the forearm. To relieve pain and numbness, a person can try doing a median nerve slider:

• Begin in a neutral sitting position.
• Position the palm in front of the face and look at the hand.
• Next, extend the arm out to the side so that the fingertips point toward the ceiling, and the wrist is below the shoulders.
• Follow the hand with the eyes.
• Return to the starting position.
• Repeat on the opposite side.

This exercise can also relieve the symptoms of a pinched nerve. To do it:

• Stand in a neutral position.
• Put the palm together in a “praying” position, pointing the fingers up.
• Lift the elbows and lower the wrists so that the lower arms are almost parallel to the floor.
• Push the elbows as far to the right as possible, then as far to the left as possible.
• Repeat 10 times.

The ulnar nerve goes from the neck to the hand. It is the nerve responsible for a person feeling pain in the “funny bone.” To use ulnar nerve towel sliders to relieve pinched nerve symptoms, a person can:

• Hold one end of a towel in the hand on the side of the pinched nerve, placing it near the head.
• Let the rest of the towel drop behind the back and grab it with the other hand near the lower back.
• Pull the towel upward with the top hand as far as it will go.
• Pull it back down with the bottom hand.
• Do not hold the stretch at the top or bottom but keep the arms moving for 30 seconds.

A pinched nerve may heal on its own. However, if it does not improve with rest and gentle stretching at home, a person can see a doctor for treatment.

Treatment usually focuses on reducing pain and preventing secondary injuries. In addition to exercises and physical therapy, a doctor may recommend:

• a collar to immobilize the neck
• nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen
• cold therapy with ice packs
• massage therapy
• surgery, in rare cases

Many injuries and illnesses can cause pain, numbness, and weakness. Anyone experiencing chronic numbness or pain in the neck should speak to a doctor before trying exercises for a pinched nerve.

For many people, an individualized physical therapy plan offers quick results and significant improvements in strength and mobility.

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Acetyl-l-carnitine (ALC) is a popular supplement for treating a wide variety of symptoms. The liver and kidneys naturally produce it.

People undergoing chemotherapy may find relief from neuropathy with ALC. However, the data supporting its use are mixed.

While some small early studies produced promising results with the supplement, other data suggest that ALC does not work.

Other studies show that ALC helps control pain and may improve nerve function in people with neuropathy due to diabetes.

B-12, B-6, other B-complex vitamins may also ease symptoms of neuropathy.

B-complex vitamins play an essential role in nerve health, metabolism, and sensory perception. B-complex deficiencies are relatively common, and a person can develop a deficiency after just a few weeks of inadequate intake.

A person needs to consult a doctor before supplementing with B vitamins.

Some B-complex supplements that may help neuropathy include:

• folate (vitamin B-9), which is also present in dietary sources, such as oatmeal and fortified cereals
• vitamin B-1, which is present in many types of meat, as well as oranges and peas

Alpha-lipoic acid (ALA) may help reverse free radical damage and intensify the effects of antioxidants, which may slow or stop nerve damage.

A handful of studies suggest that ALA may offer relief from some neuropathy symptoms, especially burning and stabbing pains, within a few weeks.

A 2006 study evaluated symptoms of neuropathy after 5 weeks of taking oral doses of ALA once a day. The researchers divided participants into three groups according to ALA dosages of 600 milligrams (mg), 1,200 mg, and 1,800 mg.

Participants received a single oral dose of ALA each day, and researchers compared them with a placebo group. At all three dosages, participants reported fewer symptoms. However, people who took higher doses experienced more side effects.

Another study found that people taking 300 mg of alpha-lipoic acid along with 150 mg irbesartan showed increased blood flow in the brachial artery, which is in the upper arm. They also experienced lower levels of inflammation, suggesting the supplement may help with both blood flow and inflammatory processes.

The Foundation for Peripheral Neuropathy also suggest that calcium could help with chemotherapy-related neuropathy, but again, research is limited.

However, the study published in Nutrients found that high dietary calcium had no effect on chemotherapy-induced neuropathy in some people.

Rich dietary sources of calcium include dairy foods, such as milk and cheese.

Glutamine is the body’s most abundant amino acid. It may improve many side effects of chemotherapy, including inflammation, muscle pain, and neuropathy.

Food sources of glutamine include:

• wheat
• barley
• peanuts
• corn
• soybeans
• egg whites
• milk

Glutamine is also available as a pill or an injection.

Several small studies have found that glutamine may eliminate or reduce the severity of neuropathy in people having chemotherapy. However, researchers need to carry out further research to confirm these findings.

Glutathione is an antioxidant that the body produces naturally. It is an increasingly popular supplement, and some foods, such as okra, asparagus, and avocados, contain high levels of it. However, digestion breaks up glutathione, and the body does not absorb it, so people may need to use other methods. Talk to a doctor about the best ways to take in glutathione.

Preliminary research has found that glutathione may help with chemotherapy-related neuropathy, diabetic neuropathy, and neuropathy of unknown origin.

Not all studies have found that glutathione works, so more research must assess its role in nerve health.

N-acetyl cysteine (NAC) is present in foods such as lentils, beans, and bananas. NAC may protect the neurological system from inflammation and damage, which may help prevent or treat neuropathy.

A 2018 review highlights several small studies linking NAC to improvements in several neurological disorders, including neuropathy.

NAC may also help with Parkinson’s disease and Alzheimer’s disease, though the research is still in its infancy.

Some people develop neuropathy because they have a deficiency in particular vitamins and nutrients. Supplements can help reverse or reduce symptoms.

Some vitamin and mineral deficiencies that may cause neuropathy include:

• Vitamin B-12. People who do not eat any animal products are more vulnerable to B-12 deficiency. Vitamin B-12 deficiency may also cause anemia.
• Copper. Copper deficiency may damage nerves and lead to excess zinc in the blood. People with too little copper may need lifelong treatment.
• Vitamin E. Vitamin E is an important antioxidant. Being deficient in vitamin E can damage the nerves. A disease called spinocerebellar syndrome can cause vitamin E deficiency, though unusual diets and other conditions may also lead to low vitamin E.
• Vitamin B-6. Vitamin B-6 can cause peripheral neuropathy if a person gets too much or too little. A poor diet and eating disorders may cause B-6 deficiency.

Taking too much of any supplement can cause serious health problems, including worsening neuropathy. People who suspect they have a nutrient deficiency should ask a doctor to check their levels and then consult with a nutrition expert about which supplement to use and at what dosage.

Neuropathy is a complex symptom, and the right treatment varies from person to person.

Diet and lifestyle strategies that may help a person to reduce their symptoms or even prevent neuropathy include:

• Controlling blood glucose levels. A person can manage their levels by eating a balanced diet rich in fiber and low in simple carbohydrates. People with diabetes may need to take medication.
• Getting a shingles vaccine. Shingles may cause nerve damage.
• Physical activity. Exercise improves blood flow, helps a person maintain a healthy weight, and can prevent some conditions that may cause neuropathy. Exercise also plays an important role in blood glucose management.
• Quitting smoking. Smoking narrows the arteries and increases the risk of neuropathy in people with diabetes. Quitting smoking can help.
• Eating foods that reduce inflammation. Good choices include fatty fish, such as salmon and tuna, flaxseed, and fruits and vegetables.

People with conditions that may cause neuropathy should discuss prevention strategies with a healthcare professional.

It is also important to see a doctor if:

• neuropathy symptoms appear for the first time
• neuropathy symptoms are unbearable or are getting worse
• treatment for neuropathy is not working
• the feet go completely numb, or neuropathy makes walking difficult or impossible

Neuropathy can be unpredictable and may suddenly get better or worse.

Many people with neuropathy find that they have to try several treatments to see improvements. Neuropathy is a treatable symptom, especially with the right combination of medication, lifestyle changes, and treatment for the underlying condition.

A person should talk to a healthcare professional about strategies for managing neuropathy.

Some people find that tracking their symptoms over time helps them understand which interventions or medications have worked and allows them to establish links between their lifestyle and neuropathy symptoms.