How to Get Rid of a Pinched Nerve in the Hip (with Pictures)

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How to Get Rid of a Pinched Nerve in the Hip (with Pictures)
How to Get Rid of a Pinched Nerve in the Hip (with Pictures)

Video: How to Get Rid of a Pinched Nerve in the Hip (with Pictures)

Video: How to Get Rid of a Pinched Nerve in the Hip (with Pictures)
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Pinched nerves are caused by pressure on the nerves, causing pain and discomfort. This article will show you how to relieve the symptoms of a pinched nerve with home remedies, exercise, and medication. Read step 1 below to get started.

Step

Part 1 of 3: Dealing with Pinched Nerves at Home

Deal with a Pinched Nerve in Your Hip Step 1
Deal with a Pinched Nerve in Your Hip Step 1

Step 1. Perform the PRICE action

PRICE stands for protection, rest, immobilization, compression, and elevation. All of these measures can help relieve pinched nerve pain and can be done easily at home.

  • Protection: protecting nerves means avoiding further injury. To protect your hips, you should avoid exposure to high temperatures (from baths, saunas, hot compresses, etc.) and avoid excessive movement.
  • Rest: for the first 24-72 hours, avoid any activity that could exacerbate the injury in the affected area. As much as possible, try to sit or lie down.
  • Immobilization: A bandage or splint is usually applied to the affected area to limit its movement and prevent the injury from getting worse.
  • Compression: make a cold compress by wrapping an ice pack in a towel and applying it to the injured area for 15-20 minutes every 2-3 hours every day. The cold temperature will help reduce pain and reduce inflammation.
  • Elevation: to elevate your hips, place a pillow or two under them so that they are higher than your heart while you are lying down. This position will help improve blood circulation to the injured area and help it heal.
Deal with a Pinched Nerve in Your Hip Step 2
Deal with a Pinched Nerve in Your Hip Step 2

Step 2. Massage the pinched nerve

Gentle massage with warm oil is useful for soothing pinched nerves. You can ask someone else to do the massage, or make an appointment with a massage therapist.

  • Give the massage with long, firm movements with steady pressure to soothe and reduce stiffness of the hip muscles, as well as reduce nervous tension. Sometimes, gentle vibrations are also helpful for soothing muscles and nerves.
  • You will not be able to relieve a pinched nerve with just one massage. Do several massages until the pressure on the pinched nerve can be relieved, thereby relieving you of the symptoms for longer.
Deal with a Pinched Nerve in Your Hip Step 3
Deal with a Pinched Nerve in Your Hip Step 3

Step 3. Perform the piriformis stretch

This exercise will relax and stretch your hip and lower back muscles, reducing stiffness and stress on your hips.

  • Sit on a bench with your feet flat on the floor. If the pain is in your left hip, place your left ankle on top of your right knee. (If hip pain is felt on the right side, do the opposite.)
  • Be sure to place the ankle bone about 2.5-5 cm above the kneecap. Thus, the knee of the right leg can open to the side.
  • Bend over until you feel the muscles on the left side of your outer hip and lower back stretch. Hold for 10-20 seconds.
Deal with a Pinched Nerve in Your Hip Step 4
Deal with a Pinched Nerve in Your Hip Step 4

Step 4. Try the flexor stretch

This exercise will stretch the hip muscles, reducing stiffness and pressure in the hips.

  • Stand in a lunge position. Place the front leg 0.9-1.2 m from the back leg, bending both knees at a 90 degree angle. Place the sore leg behind you, as this is the part that will be most stretched.
  • Place the knee of the back leg on the floor. Keep the knee of the front leg perpendicular to the heel. Straighten your body and slowly bend forward until you feel a stretch in the back of your thigh muscles. Hold this position for 10-20 seconds, then release.
Deal with a Pinched Nerve in Your Hip Step 5
Deal with a Pinched Nerve in Your Hip Step 5

Step 5. Try stretching the outside of your hips

Stiffness in the outer hip muscles will put pressure on the nerves and cause pain. This exercise will reduce muscle stiffness and help relieve pinched nerves.

  • Stand up. Place the affected leg behind the other leg. Push the outside of the hips to the side while pushing the body in the opposite direction.
  • Stretch your arm (on the same side as the affected hip) over your head and out to the side to lengthen the stretch.
  • The muscles of the body that are in pain will feel stretched. Hold this position for 10-20 seconds, then release.
Deal with a Pinched Nerve in Your Hip Step 6
Deal with a Pinched Nerve in Your Hip Step 6

Step 6. Do the gluteal stretch

Stiffness in the gluteal muscles can put pressure on the nerves below, resulting in a pinched nerve and pain in the hip. This exercise can be used to stretch the gluteal muscles and relieve nervous tension.

  • Lie on the floor, extend your legs. Bend the knee on the same side as the affected hip, and push it toward your chest.
  • Bring the fingers of both hands under the kneecaps and pull the knees closer to the chest, slightly sideways towards the shoulders. Hold this position for 10-20 seconds, then release.
Deal with a Pinched Nerve in Your Hip Step 7
Deal with a Pinched Nerve in Your Hip Step 7

Step 7. Try essential oils

Herbal remedies that have calming properties include lavender, rosemary, and thyme.

  • Research shows that this essential oil also has analgesic and antispasmodic properties, so it can relax tense nerves and reduce muscle stiffness. Thus, it can relieve pain due to compressed or pinched nerves.
  • You can use this essential oil topically in a massage. This oil is very effective if used 1 hour before bedtime.

Part 2 of 3: Using Medical Treatment

Deal with a Pinched Nerve in Your Hip Step 8
Deal with a Pinched Nerve in Your Hip Step 8

Step 1. Use pain medication

If the pain caused by the pinched nerve is severe, your doctor may suggest taking painkillers. You may be advised to take over-the-counter medications, or be prescribed a stronger pain reliever.

  • Pain relievers work by blocking and interfering with pain signals to the brain. If they do not reach the brain, these pain signals cannot be interpreted or perceived.
  • Examples of over-the-counter pain relievers include paracetamol or acetaminophen. Examples of over-the-counter pain relievers include codeine and tramadol.
Deal with a Pinched Nerve in Your Hip Step 9
Deal with a Pinched Nerve in Your Hip Step 9

Step 2. Use nonsteroidal anti-inflammatory drugs to reduce inflammation

NSAIDs (non-steroidal anti-inflammatory drugs) work by inhibiting inflammation-inducing chemical compounds in the body. Examples of NSAIDs are ibuprofen, naproxen, and aspirin.

  • However, NSAIDs should not be used within 48 hours of the injury, as they can delay healing. Inflammation is the body's mechanism of dealing with injury during the first 48 hours.
  • NSAIDs can irritate the stomach, so they should always be taken with meals.
Deal with a Pinched Nerve in Your Hip Step 10
Deal with a Pinched Nerve in Your Hip Step 10

Step 3. Use steroid injections

Steroid injections can help reduce inflammation and swelling, thereby allowing recovery and healing of pinched nerves from inflammation.

Steroid injections must be purchased with a prescription and given by a doctor. This steroid preparation can be given by injection or by intravenous infusion

Deal with a Pinched Nerve in Your Hip Step 11
Deal with a Pinched Nerve in Your Hip Step 11

Step 4. Let the doctor place a corset or splint on your hip

In certain cases, the doctor will suggest the use of a corset or splint on the affected hip. A corset or splint will limit movement and allow sore muscles to rest, which can relieve pinched nerves and promote recovery.

Deal with a Pinched Nerve in Your Hip Step 12
Deal with a Pinched Nerve in Your Hip Step 12

Step 5. Consider the possibility of having surgery

If all previous treatments have not been successful, surgery may be needed to relieve pressure and compression on the nerves.

Part 3 of 3: Recognizing a Pinched Nerve

Deal with a Pinched Nerve in Your Hip Step 13
Deal with a Pinched Nerve in Your Hip Step 13

Step 1. Understand pinched nerves

Nervous tissue runs from the brain and spinal cord, and is needed to convey important information throughout the body. Pinched nerves in the hips occur due to excessive pressure on the middle of the body. The midsection is responsible for a wide range of movement, so any injury to the hip nerve will be uncomfortable or even painful.

Deal with a Pinched Nerve in Your Hip Step 14
Deal with a Pinched Nerve in Your Hip Step 14

Step 2. Recognize the symptoms of a pinched nerve

The most common symptoms of a pinched nerve are:

  • Tingling or numbness: nerve irritation may occur in the area. In severe cases, numbness of the pinched nerve may occur.
  • Pain: a stabbing or radiating pain may be felt at the site of the pinched nerve.
  • Paresthesias: people with pinched nerves may experience paresthesias.
  • Weakness: being unable to perform certain activities may occur as the pinched nerve worsens.
Deal with a Pinched Nerve in Your Hip Step 15
Deal with a Pinched Nerve in Your Hip Step 15

Step 3. Identify the cause of a pinched nerve

Pinched nerves caused by pressure or compression on the nerves can arise due to several factors, including:

  • Repetitive movement: Excessive use of certain body parts may increase the pressure on the nerves and cause them to become pinched.
  • Maintaining a certain position for long periods of time: holding the body in a certain position for a long period of time can result in pinched nerves.
Deal with a Pinched Nerve in Your Hip Step 16
Deal with a Pinched Nerve in Your Hip Step 16

Step 4. Understand the risk factors for a pinched nerve

The chance of a pinched nerve increases in the presence of the following risk factors:

  • Heredity: some people are more prone to a pinched nerve genetically.
  • Obesity: being overweight can put added pressure on the nerves.
  • Osteoarthritis: this disease causes bone disorders that can put pressure on nerves.
  • Overuse: repetitive movement of certain body parts can increase the chance of a pinched nerve.
  • Posture: Poor posture puts pressure on the nerves and spine.
Deal with a Pinched Nerve in Your Hip Step 17
Deal with a Pinched Nerve in Your Hip Step 17

Step 5. Know how to diagnose a pinched nerve

A pinched nerve can be diagnosed correctly after going through the examinations recommended by a specialist, including:

  • Electromyography: During this examination, a thin electrode needle is inserted into the muscle to measure its electrical activity when it is active (contracted) and at rest.
  • Magnetic resonance imaging (MRI): an MRI device is used to determine the presence of pressure on the nerve roots. This tool utilizes magnetic and radio waves to produce an in-depth picture of the body.
  • Nerve conduction study: this test is done to stimulate the nerves with mild electrical impulses through electrodes in the form of a plaster attached to the skin.

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