Strength training can be rewarding, but it's not without its potential hazards. Due to the heavy loads and pressure placed on the body's tissues during weight lifting, pinched nerves are a common, often painful, occurrence.
What Is a Pinched Nerve?
There are thousands of nerves all over the human body, making up the peripheral nervous system, according to Cleveland Clinic. Nerves are in charge of taking in information from the senses, processing that information, and then triggering a reaction — for example, causing muscles to move or making you feel pain when you touch something sharp or hot.
Nerves are very sensitive, and if they become compressed — or “pinched” — by the surrounding tissues, including muscles, bones, tendons, and cartilage, it can be painful. You may also experience tingling, numbness, and weakness in the affected area.
According to Mayo Clinic, pinched nerves can occur in several locations in the body. A herniated disk in your lumbar spine can put pressure on a nerve root and lead to pain that travels down the back of your leg, for example; this is called sciatica.
You may also experience a pinched nerve in your wrist and feel pain, numbness, and tingling in your fingers and hands. The neck is another common site for pinched nerves, according to Cleveland Clinic.
Weight Lifting and Pinched Nerves
Since pinched nerves are caused by pressure from the surrounding tissues, it's easy to see how weight lifting — especially heavy lifting — could cause a pinched nerve.
Mayo Clinic reports that sports activities are a common cause of pinched nerves. Repetitive motions and overuse may also increase the risk of developing this problem.
Research conducted from 2009 to 2018 backs this up. The study looked at 551,612 patients who presented with peripheral nerve injuries; 21.9 percent of the injuries were associated with exercise, sports, or recreation.
Aside from pain, numbness, and tingling, muscle weakness is another symptom to watch out for.
Treating Pinched Nerves
The first line of treatment for a pinched nerve is rest, according to Mayo Clinic. Don't go back to the gym the next day and work through the pain or you will make things worse.
Take a few days off or do activities that don't involve the part of your body with the pinched nerve. For example, if you have a pinched nerve in your neck, you may be fine riding a stationary exercise bike or doing body-weight squats and lunges.
For more serious cases, your doctor may recommend a splint, collar, or physical therapy. Although uncommon, surgery is sometimes needed.
You should consult with your physician prior to taking any medications for a pinched nerve. Nonsteroidal anti-inflammatory drugs, although they are considered over-the-counter medications, can have potential risks such as gastrointestinal bleeding or can interact with other medications.
To prevent pinched nerves in the future, Harvard Health Publishing recommends the following strategies:
- Practice good posture: Sitting and standing with proper alignment helps minimize pressure on your spine and nerves.
- Use proper techniques for lifting: The same advice applies to weight lifting. Bend your knees and keep heavy objects close to your body to avoid putting too much strain on your back. If you are unsure how to perform strength-training exercises properly, ask a trainer at your gym to demonstrate.
- Build strength and flexibility. Functional strength, as opposed to muscle mass or explosive strength, can help you move better and prevent pinched nerves. Stretching, which many weight lifters neglect, may also help relieve the pressure that tight muscles place on the nerves.
- Limit repetitive movements. If you do the same lifts every day, it's time to mix it up. It's a good idea to switch up your program frequently anyway, as your muscles adapt to specific stressors and need new stimuli to avoid a strength plateau, according to the American Council on Exercise.
