00:00Hey, it's from Mobile Physio, your go-to for quick, effective pain relief you can do anywhere.
00:06If you're feeling that sharp, pinching pain in your neck or shoulder, stop scrolling.
00:11I'm about to show you exactly how to relieve it instantly, from home or even at your desk.
00:17Let's go.
00:19What is a pinched nerve?
00:20A pinched nerve happens when surrounding tissue, like a muscle or disc, compresses a nerve root.
00:25That causes pain, tingling, numbness, or even weakness in the neck, shoulders, and arms.
00:33Good news?
00:35With the right technique, we can relieve that pressure fast.
00:39The instant relief protocol, fix your posture, first, adjust your posture.
00:44Pull your shoulders back, tuck your chin slightly.
00:48And elongate your spine.
00:50You'd be surprised how much pressure that alone relieves.
00:53Ice or heat, apply ice for the first 48 hours if it's new pain, 15 minutes on, 30 minutes off.
01:01After that, switch to heat to relax the muscles.
01:05Gentle stretches.
01:06Upper trapezius stretch, sit upright, drop your right ear toward your right shoulder,
01:11use your right hand to gently increase the stretch, hold for 30 seconds, then switch sides,
01:16repeat 2-3 times each side, neck rolls, tuck your chin, slowly roll ear to shoulder, pause at each side,
01:24don't roll all the way around, do 3-5 slow circles per direction.
01:29Chin tucks, pull your head straight back like you're making a double chin.
01:34Hold for 5 seconds.
01:36Repeat 10 times.
01:38Nerve gliding, stretch the nerve safely with this glide.
01:42Arm out, palm up.
01:44Tilt your head away from the arm and slowly raise slash lower the arm.
01:49This reduces tension on the nerve.
01:52NSAIDs, if the pain is intense, over-the-counter anti-inflammatories like ibuprofen can help reduce
01:58swelling around the nerve.
02:00But always consult a professional if symptoms persist.
02:03Sleep Position Tips, Sleep Matters.
02:07Avoid stomach sleeping.
02:08Use a firm pillow that keeps your neck aligned, and try sleeping on your back or side.
02:14Try these tips and tell me in the comments, which one helped you the most.
02:19And if pain continues longer than a few days, get checked by a licensed professional.
02:23Like this video if you found it helpful, and hit subscribe for more quick, expert-level
02:29relief strategies from Mobile Physio, your mobile solution for better movement.
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