Physiotherapy treatment at Cumberland Physiotherapy Parramatta can be very effective for a pinched nerve in your neck (often called cervical radiculopathy). The goal is to reduce pressure on the nerve, calm irritation, and improve posture and strength.
If you spend long hours at a desk or looking at your phone, posture-related strain could definitely be contributing.
Common Symptoms of a Pinched Nerve in your Neck
- Pain radiating into shoulder or arm
- Tingling or numbness in arm/hand
- Burning or sharp shooting pain
- Weakness in arm or grip
- Pain worse with looking down or prolonged sitting
Cumberland Physiotherapy Parramatta Approach to a Pinched Nerve in your Neck
1. Pain Relief Phase
Our experienced physiotherapist Matthew West at Cumberland Physio Parramatta may use:
- Manual therapy (gentle joint mobilisation)
- Soft tissue release
- Cervical traction (to reduce nerve compression)
- Dry needling (if muscle tightness is contributing)
- TENS (for temporary pain relief)
2. Mobility Exercises
These help reduce stiffness and nerve tension:
✔ Chin Tucks (Very Important)
- Sit upright
- Pull chin straight back (like making a double chin)
- Hold 5 seconds
- 10 reps × 2–3 sets daily
This reduces forward head posture (common with laptop work or looking at your phone).
✔ Nerve Glides (If prescribed)
Nerve glides are gentle, repetitive exercises designed to reduce pain and improve mobility by helping pinched, compressed, or injured peripheral nerves slide smoothly through surrounding tissues. These techniques reduce nerve inflammation, increase blood flow, and alleviate tingling or numbness.
⚠️ Must be done gently — no aggressive stretching.
3. Strengthening Phase
Once pain settles:
- Scapular strengthening (rows, resistance bands)
- Deep neck flexor strengthening
- Thoracic extension exercises
- Shoulder blade stabilization
Strong upper back muscles reduce nerve irritation long-term.
Posture & Work Setup
If you’re in a tech environment:
- Screen at eye level
- Chair with back support
- Elbows at 90°
- Avoid looking down at laptop
- Take micro-breaks every 30–45 mins
Even small changes can reduce nerve compression dramatically.
** See a Doctor Urgently If:
- Progressive arm weakness
- Loss of hand coordination
- Severe numbness
- Loss of bladder/bowel control
Recovery Timeline
- Mild cases: 2–6 weeks
- Moderate: 6–12 weeks
- Chronic cases need structured rehab
Most cases improve without surgery.
Book an appointment today with our physiotherapist Matthew West at Cumberland Physio Parramatta.