Yoga and Exercise for nerve pain

Gentle movement helps circulation, muscle strength and mood in nerve pain. Begin only after a doctor has found the cause, and stop if pain worsens, spreads or causes weakness.

General rules

• Start slowly with short sessions
• Do not push into pain
• Use support for balance if your feet are numb
• Check your feet after exercise

Aerobic activity

Walking, stationary cycling or swimming for 20 to 30 minutes most days improves blood flow and blood sugar.

Strength and balance

• Simple leg raises and sit-to-stand
• Heel-to-toe standing near a wall
• Light resistance exercises with a physiotherapist's guidance

Stretching and yoga

• Cat-cow: gentle spine movement
• Child's pose: relaxes the lower back
• Supine knee-to-chest: eases the back and hips
• Hamstring stretch with a strap: may help sciatic-type pain, done gently
• Shavasana and slow breathing: reduce stress and pain perception

For specific problems

• Sciatica: gentle walking and back stretches as advised by a physiotherapist
• Carpal tunnel: wrist and tendon-gliding exercises
• Diabetic neuropathy: balance work and daily walking with good footwear

Avoid

• Deep forward bends and heavy lifting with a pinched nerve
• Exercise barefoot with numb feet
• Overheating

Remember

Move gently and regularly, learn from a trained physiotherapist or yoga teacher, and stop if tingling or weakness increases.

When to get help

See a doctor if you have burning, tingling or numbness that lasts, spreads or is linked to diabetes, or if there is weakness. Do not self-medicate for long periods, avoid unknown herbal products, and do not use oils, herbs or home remedies on infants or young children without a paediatrician's advice. In an emergency call 112 or 102.