5 Exercises for Cervical Stenosis (Arm Nerve Pain)

Today’s post includes exercises for cervical stenosis, which typically causes radiating nerve pain down one arm. The neck or cervical spine includes seven vertebrae that are separated by six fibrocartilaginous intervertebral discs.
Cervical stenosis often causes radiculopathy, which describes situations where one or more of the nerves that exit the neck become irritated leading to pain that radiates into the arm and shoulder blade region as well as sensory changes (numbness, tingling, etc) and muscle weakness.
Issues that cause stenosis include disc herniations, and facet joint arthritis. In most cases, stenosis related pain improves with physical therapy and the temporary use of anti-inflammatory medication.
*This post includes a few exercises that often help reduce pain. My new book has a comprehensive program that guides you through the stages of healing. Click the Amazon link below to learn more and order your copy! a.co/d/6rvCv4H

[@RehabScience]

My book includes nerve pain programs for both the neck and low back that guide you three phases of rehab. Each program has pictures of me doing the exercises and the programs are more comprehensive than what you will find in my KZbin videos. Here is an Amazon link, if you want to learn more about my book. amzn.to/3ILnpkq

[@Roughman333]

Hey sir, will I die with cervical spinal stenosis I am 17 years old and my left hand and leg feel numb , and I am a football player and I don't want to sacrifice my fav sport plz , I can't afford physio or surgery....

[@dibsilib]

Your videos are so clear and helpful - thank you!

[@zKaizen8]

Thank you the free content mate. Bless you.

[@kimberlylang8140]

This is by far the most helpful video I have seen and I have been researching tennis elbow, nerve and spinal videos for almost a year now due to pain. THANK YOU for this post, amazing.

[@RehabScience]

Thank you! I’m so glad the videos have been helpful!

[@t.d.s2105]

Omgoodness I am so glad I found you. I am a former nurse who had a bad lower back injury that eventually took the outer feeling and reflexes from my left leg and foot many years ago. I stay active as I can. Hike daily in the bush with my dogs minimum 5km a day. I work on horse farms and on my feet easily 10 hours doing physical labour not daily but a couple of times a week. I recently had a fall on a hike down a steep incline slipping on ice, mud covered in fresh snow. I protected my head with my hand and arm as I have had multiple head traumas in the past. I started a bit stiff with sore wrist and thumb. As weeks went by hand wrist a bit achy still but fine kept working. Then well…Tripped over my dog who decided to stop abruptly during our walk and shifted my wait so not to land on him but landed on my left hand arm again. Nothing seemed to be hurt only my pride when a week later intermittent sharp pain, numbness and tingling started and the colouring of my fingers were off. I continued working on horse farm and normal daily activities. Jumped a fence to get to a horse urgently and again fell this time more on my left elbow, back kinda. Anyway I shook it off it’s that time of year when I should be watching my footing better in the pastures I laughed actually as this was becoming comical. I am no longer laughing however, about a week later the pain, numbness and tingling was so bad I cannot get comfy in any position especially sleeping. It is now continuous and my hand at times is bluish with my fingers white. I became a bit concerned as I do not want to loose feeling permanently to my left arm as I have my left leg. My neck is stiff now as well. I can not afford physio and came across you today. Thankyou…thankyou…thankyou. What a blessing it was for me to come across you today. I am purchasing your book on Amazon. 🙏🏻

[@RehabScience]

I’m so glad that my videos have been helpful to you! Thank you so much for considering getting my book!

[@TheClipperchip]

Bless your cotton socks. You took me from a sobbing mess to a happy camper. 🙏🏻

[@ashreichau3589]

This the most simple techniques and the most effective I have ever seen in the last three weeks. Thanks so much

[@RehabScience]

So glad to hear the video helped you!

[@DTV_Matt_M_w_M]

adding this into my morning routine, thank you for this! going to be buying your book soon too!

[@RehabScience]

No problem! I’m glad the video was helpful. Thank you for considering getting my book! There is a nerve pain program in the neck chapter that can help people with stenosis.

[@angelapolly1]

Update for anyone suffering: My pain is like 93% better! I think this stuff heals on it's own for the most part. Our bodies are incredible machines. Honestly, the biggest help for me was finding the right way to sleep. Definitely not on stomach (couldn't if I wanted to), just back and on unaffected side. It took my body about 7 weeks - and there was a changing progression of symptoms (see below). Now, I only have the slightest, occasional numbness in my left thumb, index and half of my middle finger and up my arm - and only when lifting something heavy or. changing from a position like if I've been sitting for a bit and go to stand but it quickly dissipates. I stopped running (too much bouncing) and switched to the Keiser bike for my Zone 2 exercise - the numbness I felt at beginning of exercise went away slowly after about 15 mins and I could do an hour easily and felt great in my arm afterwards - thinking the heated blood flow helped. Appreciate you sharing this. Thanks! I've been dealing with this (symptoms have changed since the start - since early November when I woke up with a stiff neck from what I assumed was sleeping wrong - now I wonder if something happened just during my sleep). Muscles were sore for 2-3 days but then I felt a tightness, pulling down under my left axilla and back of upper left arm in the few weeks that followed. Whenever it would feel a little better, I did stupid stuff like running and jumping rope - so fun! Also noticed it hurt like a mug 1 day after a heavy day at the gym where I incorporated some new exercises. But I was kind of dumb and would do jumping movements during moments where it felt a little better. Chin tucks were a NO GO - felt burning down the back of my arm - still a bit of achiness when I do those but getting better! NOW, my main issues is a TOUCH of achiness between my spine and left scapula but the main issue is this irritating numbness/tingling when I look down, or reach out in front of me. So, my issue is the same (sort of) but morphing as time goes by. I really want to be done with this. I'm only 44 (but active and fit and healthy) and feel like a 70 year old with this issue. Hoping the tingling issue goes away - planning to not jolt my body around - but miss jumping and running and playing with my kids.

[@NWO4lifemabel]

This is me and same age too exact same story

[@MikeFowlerguitars]

@angelapolly1 thanks so much for updating. First time I had this problem was ten years ago. I had so many diagnoses, all wrong. Invariably they said it was tendonitis to do with playing guitar in the wrong posture (I play *a lot!*) Took them over a year to realise it was radiculopathy. This time round I've had it just over 5 weeks. Numb pinky and ring fingers in right hand, pain in both arms, back of neck and shoulders but it's not excruciating. Sometimes there's no pain at all, but the numb fingers are a constant. Like you, chin tucks Which they all recommend, make it worse. I found simple stretches to be the best, I'm wary of nerve glides as well. Just wanted to say thanks for updating, I'm hopeful that this will resolve itself with the simple exercises I'm doing, my osteopath and my Tens machine over the next few weeks. I can't play guitar at present so very frustrating. 👍

[@terribohn7588]

I am 70 and going through this. I want to run and jump with my grandchildren!!!

[@user-kk1vh6bg4j]

Thank you so much. Very helpful.

[@RehabScience]

Glad it was helpful!

[@littledemonboy1]

Thank you for this

[@christinejordan2458]

Great video, thanks

[@RehabScience]

My pleasure!

[@tomashonz7659]

thank's a lot from Slovakia, dear Tom! Glad I found you. Your exercises started to get rid of my pains... waaaaaw

[@RehabScience]

You're welcome! I'm so glad the exercises were helpful!

[@barbbroad7130]

Excellent video!! Thank you.. exactly what I need to follow consistently. I will buy your book 😊

[@RehabScience]

I’m glad the video was helpful! Thank you for considering getting my book! It is very comprehensive and I really think you will find it to be a helpful resource.

[@barbbroad7130]

Question: what’s the difference between symptoms of a pinched nerve in the neck and cervical stenosis? I do have age-related lumbar stenosis but I no arm pain.

[@barbbroad7130]

Whoops- I forgot to ask if the ‘angel’ exercise with the foam roller would be contraindicated for me due to my mild scoliosis and the spinal stenosis; I do feel tightness when going from supine to sitting up, but I know how to sit up properly from lying down. Thank you

[@julielazaroff4796]

Thank you. This was very helpful.

[@RehabScience]

Glad it was helpful!

[@paulosbornept7523]

I'm a PT with Cx stenosis. I'm more neuro and ped background, The neuralglide is different than what I learned 28 years ago, seems to help. Well done.

[@RehabScience]

I am glad to hear the nerve mobilization in this video was helpful! Thank you for the comment.

[@slimeking56]

Thank you very much

[@RehabScience]

Welcome 👍

[@chrismangoen8776]

thanks for excercise vidio

[@RehabScience]

No problem!

[@suzanneknight-om4dn]

Thanks , I live in Chronic pain .. c4c5 .. I can do these .. Nova Scotia Canada

[@charlescurry7491]

Great video. Quick Question. How many days a week is good to do iso strength

[@nhealthlifestyle]

Superb video...very nicely explained :)

[@RehabScience]

Thank you! 🙏

[@besame5504]

Wish you did these exercises for seniors. 73 yr old that has had 2x TKR in past year and not has nerve impingement and shoulder/neck pain from using a walker pre and post surgeries for 2+ yrs. Difficult to get myself in many positions right now due to pain.

[@RehabScience]

Many of these can also be performed on a bed. You don’t necessarily have to get onto the ground to perform them.

[@shaktidevii]

Thank you 🎉🎉🎉

[@RehabScience]

You’re welcome 😊

[@gobie23]

Thank you so much. ❤❤❤ I m donating in 4 days

[@RehabScience]

You’re welcome! Glad the video was helpful!

[@sheilahowson8255]

Thanks ALOT.

[@RehabScience]

You're welcome!

[@michaeledmunds9531]

Hi, thanks so much for these exercises. However, at 5:00 you say that the nerve glide exercise will hit the three nerves emanating from the neck then you go on to say that the exercise will only glide the Median and Radial nerves. Should we also do a separate Ulnar nerve glide?

[@nilankapathirage1234]

Hi could you please give the names of the exercises equipments used in this video

[@brett1567able]

thanks for the advice, i was told by one clinic i had bad stenosis c5/c6 and l2/l3 and surgery was required, 2nd opinion agreed w/ diagnosis but advised against surgery. I'm unable to do the last exercise due to symptoms down both arms.

[@ranAnonymousChinese]

Thanks!

[@RehabScience]

Thank you for supporting my channel!

[@karenjohnston3118]

What a wonderful and informative video. Thank you! I was diagnosed in June 2023 with Degenerative Disk Disease and Cervical Stenosis. Before I knew what the problem was I made a bad situation worse by deeply massaging the nerve thinking it was stress or that I had slept wrong. My nerve is very sensitive, if I lean on a pillow wrong or if it pushes into my neck on the left side, or if a bathing suit strap pushes on the neck region, it will flare up. I am concerned then that the exercises you suggest with the ball and roller would be counterproductive. Thoughts? Suggestions on other techniques to relax that area of my back would be appreciated. And while I am doing much better, far from perfect, I would like to find more ways to strengthen my neck, reduce the nerve sensitivity/pain and open up the spine in that region. And unfortunately because of this set back, I am unable to work on my core without the risk of causing harm. At this point, walking is my only form of exercise. Thanks again for you expertise and help!

[@mandarsangvikar1301]

Great sir salute to you Dear sir

[@RehabScience]

Thank you!

[@vjrao7328]

Very useful

[@RehabScience]

Glad to hear that!

[@drnoorfatma1668]

...very nice

[@RehabScience]

Thanks!

[@ourlifeinwashington4114]

My pain mostly happens when I sleep and I always sleep on my back. The only way I get the pain to stop is to stand.

[@kailaskhadse4899]

Same thing happened with me. Does your pain is relief

[@danielleLaw007]

Same with me until I lay on my back and let my head and left arm hang off the edge of my bed. It helped relieve pain overtime everytime I did this

[@ourlifeinwashington4114]

@@kailaskhadse4899 I don't understand your question

[@h-k7804]

I had the same thing it will last for few months and then disapear

[@pugglesammy]

Same here..I don't sleep at all at night due to this condition I've had for 32 years now. Going to try these exercises.

[@40spray]

This is a chronic pain condition that is terrible, hope to try ur exercises cause its not gonna settle down this time

[@RehabScience]

I hope these exercises help you!

[@donnacrozier2003]

Thank you! Oh my gosh, l never thought in a million years that l would be going through this pain at this point of my somewhat active life! 😳

[@pamlaufer8927]

Same here; pain is extremely difficult

[@Achala148]

What do I do if I have nerve impingement on both sides C6/7, bending to any side aggravates, so what other way can I exercise to open these joints? Also a disc flattening spinal cord and stenosis at C5/6, so what shouldn't I do with that...Thanks

[@mahmoudaskora6155]

how can I buy your book. rehab

[@datsuntoyy]

I have just been prescribed PT for my C spine (9 whiplashes). I've also had many procedures on it for pain. I have cervical vertigo, stenosis, herniated disks, arthritis, spurs and nerve root impingement. I was on the opiate protocol. Moving my neck to much makes it hurt, sometimes it takes weeks to subside if it was bad enough. How do you PT when even moving the neck causes extreme pain. Your video refers to arm pain, I don't have any radiating pain.

[@ammulubathula9584]

Tq

[@Freedom-2BME]

I’ve got arthritis on cervical joints, which is reason the nerve is restricted and why I gave neck/shoulder pain - are these exercises still relevant & helpful?

[@poojabhutiyani]

thank you for all the info!

[@RehabScience]

My pleasure!

[@rebeccacoker8996]

I had a cervical fusion back in March 2023 one level I have had a lumbar fusion L5 to S1 11 yrs ago. Back in my upper teenage yrs I had sciatica symptoms but there was not MRIs back then. I’m talking bout 40 plus yrs ago. Finally had 3 laminectomies and with the first one they found bone spurs grew and permanently damaged my sciatic nerve on my rt side. I was born with spinal stenosis apparently my dr said then went into nursing. Which did not help Then in 2012 had a lumbar fusion. I also have a neurostimulator implanted. Then I had the cervical fusion one level and now I find myself slumping over more than ever so I need exercises to correct that. Will these exercises help?

[@lillyjones5549]

Due to this crippling disease my xrays show its in my lower spine also, I have been dealing with this for at least 10 yrs and now the doctors have just found out what it is, but the issue is i no-longer have body strength, so i am looking at building legs muscles arm muscles in combo with phsyio to try and carry this body because the spine cannot much longer. My question is walking with 1kg weights will that help strngthen or put more pressure on my joints?

[@buck2559]

My physical therapy showd me a exercise moving my neck leaning to the side .the next day i started having headaches and it hurt in my eye why would that be? I had a mri that showed stenosis which i new i had and i had acdf surgery back in 2016 nad i haven't been back to the doctor to get the results

[@SkeeterCornell]

Excellent & simply put info to help foraminal narrowing which is what i have been doagnosed with. The problem is on my left side. It started in 2014 when i broke my C-2. t Thank you so much for posting this kind of video to help :)

[@RehabScience]

Happy to share this information! I hope the exercises are helpful to you!

[@LisaK-lj3vt]

Just found your channel. Are these exercises safe if one has a 3-level cervical fusion C4-C7? I have disc herniations above and below the fusion, but not completely pushing on my spinal cord. I think anything overhead is bad for someone like me. I'd love to see a video geared toward safe exercises for people with an ACDF. I know it's not a common situation, but there are patients out there like that. Thank you :)

[@Geety354]

But I have pain in both arms I have had cervical stenosis for about a year can I do those exercises? Sir

[@annstar2793]

I have severe stenosis from a disc bulge, at c5-6 and a few other disc bulges and degeneration… my neck hurts constantly, but have no signs of arm pain or nerve pain…. should I still do this stuff ? Thanks !!!!

[@afnanqureshi816]

@7:30 i have on both sides! how should i proceed sir?

[@glidegirl2]

😃👍 Thanks

[@RehabScience]

No problem 👍

[@jaybingham2731]

what if you have symptoms on both sides, both arms?

[@danielleLaw007]

I used a massage gun with the ball attachment around my left shoulder blade and left side of my shoulder n neck the whole area became numb i did it every night to get some sleep. It helped over time

[@AhsanHafeez-pp9jo]

What's your condition now??

[@tina7172]

Is it okay to do these daily when you are experiencing the most pain?

[@rehabspinalstenosis9548]

Cool video.

[@RehabScience]

Thanks!

[@charlesandlouisefox7441]

I have cervical stenosis with myelopathy in C3, C4. Would these exercises be safe for me with the myelopathy?

[@RehabScience]

It’s hard to say for sure as people can vary. I would try them one at a time and discontinue any of that make your symptoms worse.

[@yobafox1jason556]

What if it’s on both arms?

[@davidstein606]

Could this be helpful for intermittent paresthesia of thumb , index and middle finger along with shoulder pain?

[@RehabScience]

Yes, these could help with those symptoms. I would also recommend implementing the median nerve exercises in my carpal tunnel syndrome video. The median nerve gives sensation to the thumb index and middle fingers. Here is a link to that video. kzbin.info/www/bejne/d3iVanx8hryXqs0

[@angelapolly1]

@@RehabScience Oh, I thought it was radial. That's where my numbness is but how can it be carpal tunnel when it's related to my neck position and I am right handed (issues are on my left hand and even up my arm a little)?

[@RehabScience]

Because the median nerve starts in the neck. Many people with numbness in the fingers have an issue with the nerves as they exit the neck and don't have an issue at the carpal tunnel.@@angelapolly1

[@angelapolly1]

@@RehabSciencethank you! I'm thrilled to report that my symptoms have all but disappeared. When I pick up a dumbbell with my left hand I feel numbness or change position from sitting to standing. I'm so happy it's slowly but surely healing. I hope it will heal completely within a few more weeks. Thankful for your videos! Thank you for helping people!

[@hondro7430]

I have atrophy of my left arm and back muscles; when I lift weights, the left side does not get bigger or stronger. Would these help with that?

[@RehabScience]

These could help, but it would also be a good idea to have your nerve conduction velocity tested with a neurologist to determine which nerves are affected.

[@farhad64it]

Recently, I find out through MRI that I have Cervical Stenosis @ C6-C7. This could be the reasonon that my elbow get inflamed?

[@AhsanHafeez-pp9jo]

What's your condition now??

[@beautifulmek]

What about someone with reverse cervical stenosis, where the neck is the opposite way? Will these exercises work?

[@RehabScience]

Yes, they can still help when the cervical curve (lordosis) has flattened or reversed.

[@winsteaddt420]

Stewart!

[@MoneyNoMo]

Hi Doc, can stenosis on c7 cause vertigo/dizziness?

[@RehabScience]

Usually, stenosis on the nerve roots won’t cause vertigo/dizziness symptoms are those symptoms are typically more related to the central nervous system.

[@1MNUTZ]

Could this happen from extreme prolonged stress ?

[@RehabScience]

No, not usually. True stenosis means there is something physical (disc bulge, arthritis, etc) that is narrowing the canal that the nerve travels through. However, stress can be associated with nerve pain. Nerve pain can occur without stenosis. If you have nerve pain, but not stenosis, these exercises can still be helpful.

[@MMK-45]

Hi, What if it's both sides?

[@afnanqureshi816]

same question

[@Naniwalife1]

I have instability and hypermobility in my neck and I’ve been having nausea, vertigo and tingling in my legs feet and hands, will this help?? 😥😖

[@RehabScience]

The exercises in this video could be helpful. I would also recommend trying the exercises in these two other cervical videos. kzbin.info/www/bejne/j5mYcnRpgJyDoNU kzbin.info/www/bejne/pmHKiaSCjap0ppY

[@22-abqariyahyakheen59]

How are you now?

[@veenamaste9156]

how long does it take to become completely normal? i hv been suffering since one month

[@RehabScience]

These types of nerve pain issues can last up to six months.

[@katman911]

My problem is that my nerves are being pinched on BOTH sides - so if I do an exercise to decompress the nerves on the left side, the exercise would increase the pressure on the right side, and vice versa. I actually feel the pressure, numbness, and pins and needles get stronger on one side as they start to get weaker and disappear on the other side. How do I deal with this? I can't see the way around it.

[@RehabScience]

That does make things more challenging. In that case, you may be best off starting with neck traction, which can decompress both sides of the neck.

[@amberjaved4773]

How can an old age person do these exercises? It would be hard for them

[@beautifulmek]

Have someone help

[@jeanttoo21]

🤗🤗😉😉🎁🎁🌟🌟🥰🥰 super

[@RehabScience]

Thanks 🤗

[@georgecuevasyosoycoco2705]

💪👏👏👏👏

[@RehabScience]

👍🙏

[@SandiesOrchids]

Can Cervical Stenosis block the ear drum?

[@RehabScience]

No, these cervical structures are not close enough to the ear to influence the ear drum.

[@vulcanhero123]

I have stenosis and kyphosis and also blocked/ear problems

[@lynn2212]

There is also stenosis involving the spinal cord

[@RehabScience]

Yes, that is referred to as central stenosis. This video is for the condition we more often treating physical therapy, which is called lateral stenosis.

[@claudiamaria343]

​@@RehabScience is there any video we can watch for central stenosis? Many thanks

[@jeanies8495]

I’m bilateral

[@ramonanieubuurt105]

Me 😮too!

[@user-bx1xl4xb3l]

Thanks alot, but plz we need translation into arabic

[@RehabScience]

Thank you! I’m not sure if I can translate them to other languages.

[@gang6009]

Holy shit it's Roger daltrey

[@marykaylor7337]

A neck spinal injury is bad enough let alone one during childbirth.

[@jenniferlee9029]

Is cervical stenosis same as a pinched nerve?

[@RehabScience]

Cervical stenosis leads to a reduction in the space for the nerve. Basically, cervical stenosis is one cause of a pinched nerve, but there are other causes like disc bulges.

[@Dr23rippa]

If we were all farmers again we wouldn't be having these issues the body was designed to move. Not spend 2 hours a day in a car tonsit in an office for 8 hours.

[@bruceingram4715]

It is NOT a neck "issue." It's a neck PROBLEM.

[@maurasawyer4852]

Thanks!

[@RehabScience]

Thank you for supporting my channel!