This movement can unblock a pinched nerve: Back like new and the pain is gone in an instant - try it now!

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Jan , 26. 12. 2025

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Pain, stabbing or pulling in the spine has probably been experienced by each of you, especially if you sit in front of a computer longer than is healthy, do strenuous physical work or have a poor-quality mattress in bed. There are many triggers of unbearable pain, but if you want the pain to ease and to be able to function as before, we will advise you a few simple movements to unblock a pinched nerve. A pinched nerve manifests as pain, stabbing or pulling in the spine. Pain, stabbing or pulling in the spine. It often appears when you sit in front of a computer longer than is healthy, do strenuous physical work or have a poor-quality mattress in bed. 

If the pain from your spine shoots down into your buttock, thigh or calf, you probably have a neurological problem called sciatica. Sometimes it’s enough to do just one of these movements and relief will come. However, if you want to keep your sciatica and the lower spine in good shape, you should do these movements regularly!

Lower back and lumbar spine release

Lie on your back, bend your knees and gradually rotate them to one side or the other. Follow the instructions in the video exactly

Camel pose and seated forward bend

Camel pose

A popular yoga pose – the camel. Kneel on your knees and place them at hip-width, place your hands on your hips, lengthen your torso upwards and relax the lower part of your back. Then lean back and grasp your heels with your palms (or place your palms on your feet). As you exhale, bend in the thoracic and sacral regions and tilt your head back.

Seated forward bend

In yoga this pose (asana) is called Paschimottanasana. Sit down and place your legs wide. Lean forward with your arms as far as your body allows. Repeat several times. The effects of this series:

  • Strengthens and rejuvenates the abdominal muscles and the lower back
  • Stretches the vertebrae of the back (on average the spine can lengthen by up to 7 cm)
  • Rejuvenates the spinal nerves, especially the lumbar area

Frog pose and side lunges

Frog pose

Get down on all fours. Slowly lean forward – you will begin to feel intense tension on the inner thighs. When you reach the maximum point, stop. If you have an inguinal hernia or severe back pain, be extra careful.

Side lunges

Squat down and place your hands on the floor. Then straighten your left leg out to the side. The right knee should be in line with the right ankle. Point the tip of the left foot so that it faces the ceiling.

Butterfly stretch

Sit on the floor in a cross-legged position with the difference that one foot will touch the other. Straighten your back and gently start pressing your elbows into your knees or just press your palms into your knees.

 

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