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Pinched nerve caused by workout

Hello, a couple of weeks back, I was working out and I messed up my back. I thought it was just muscle soreness, but a week later it was still not better. I went to the ER and they told me it was a pinched nerve. Has anyone experienced this and what did you do to heal yourself. I was given muscle relaxers and am taking them but I don’t feel a difference. I want to get back to my workout routine but I’m not able to because of the pain.

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973741 tn?1342342773
I've had a pinched nerve and my husband has had one. They are painful. For sure.  I did get some pins and needles with it too. What helped both my husband and I? Stretching. You shouldn't go back to your work out routine yet and when you do, you need to alter the back work out or whatever twist, pull or strength moves you do that could impact that area. Where is it in your back? I've had it especially in my lower back but then the pain radiated downward for me (sciatica).  My husband had one in a shoulder and it went down his arm to elbow. There are a lot of videos on youtube on how to relieve a pinched nerve (all stretching type things).  Here's one for upper back. https://www.youtube.com/watch?v=XhM_uOua360 (copy and paste).

Child's pose stretch might be great for you to release your back. I think ibuprofen helps personally. Ice and heat helps.  But you want to address a situation that could repinch the nerve so it doesn't happen again.
Thank you so much for your help. My pain is in the lower back but radiates down to my leg. I’ve been stretching and you’re right that it does help. I’ll continue with stretching and will stay away from working out for now. Thank you again
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