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Neuropathy: What It Is & What are The Exercises to Ease Pain

Living with neuropathy can be an arduous journey, and I speak from personal experience. The pain and discomfort it brings can severely limit your day-to-day activities, making it crucial to find effective ways to manage and alleviate the symptoms.

During a neuropathic episode, the last thing on your mind might be exercise. However, it's crucial to recognize that certain periods of inactivity, like prolonged sitting, can exacerbate neuropathic symptoms. In this article, we'll explore what neuropathy is, why exercise is vital in its management, and delve into practical at-home methods to help ease nerve pain.

Understanding Neuropathy:

Neuropathy, also known as peripheral neuropathy, refers to pain arising from damage to the peripheral nerves. These nerves connect the central nervous system to various parts of the body, facilitating communication between the brain and muscles.

Common Symptoms of Neuropathy:

  • Pain radiating from the affected area, often traveling down the limbs.
  • Exacerbation of pain during activities like coughing or sneezing.
  • Predominantly one-sided pain.
  • Sensations resembling jolts or electric shocks.
  • Numbness, tingling, or muscle weakness in the affected region.

Causes of Neuropathy:

Neuropathy can stem from various causes, including:

  • Trauma or injury to the peripheral nerves.
  • Tumors in the peripheral nerve pathway.
  • Herniated or slipped discs exerting pressure on nerve roots.
  • Spinal stenosis, leading to narrowing of the spinal canal.

Aggravating Factors for Neuropathy:

Several activities and conditions can worsen neuropathy, such as:

  • Prolonged sitting: Compresses peripheral nerves and weakens supporting back muscles.
  • Stress: Oxygen deprivation to nerves during stress can exacerbate neuropathic symptoms.
  • Poor posture: Misalignment adds extra pressure on the lower back and peripheral nerves.
  • Improper lifting: Bending over while lifting heavy objects can stress lumbar discs, affecting nerves.

Alleviating Neuropathy:

The solution is simple—move your body! Engaging in regular exercises and stretches can significantly alleviate neuropathic pain and reduce daily stressors contributing to its aggravation.

Physical activity aids neuropathy by:

  • Improving bone health: Increased activity boosts bone density and strengthens core muscles, providing spinal support.
  • Enhancing blood flow: Exercise promotes blood circulation to nerves, muscles, and soft tissues, reducing stiffness and fostering healing.

I am not a doctor, but there are exercises that some people find helpful in managing neuropathy pain. However, it's important to consult with a healthcare professional before starting any new exercise program, especially if you have a medical condition like neuropathy. They can provide personalized advice based on your specific situation. That said, here are some exercises that may be considered:

  • Walking: A low-impact exercise like walking can improve circulation and reduce neuropathy symptoms. Start with short walks and gradually increase the duration.
  • Cycling: Riding a stationary bike or a regular bicycle can be a good option as it is gentle on the joints and provides cardiovascular benefits.
  • Water Aerobics: Exercising in water can be beneficial due to its low-impact nature. Water aerobics can provide resistance without putting stress on the joints.
  • Stretching: Gentle stretching exercises can help improve flexibility and reduce muscle tension. Focus on stretching major muscle groups, but avoid over stretching.


In addition to stretches, consider these at-home remedies:

  • Cold Therapy: Apply ice for 15-20 minutes to reduce nerve signal intensity and alleviate swelling.
  • Heat Therapy: After cold therapy, use a heated towel or pad to encourage blood flow to inflamed nerves.
  • Circulation Slippers: Explore FDA-cleared devices, like Tens-Relief.shop’s Circulation Slippers which uses their ability to integrate TENS and EMS technologies seamlessly to target pain without drugs or surgery.

Get Moving for Relief:

Regularly performing these exercises and stretches, complemented by at-home remedies, can work wonders for managing neuropathic pain. However, it's crucial to consult your healthcare provider before starting any exercise regimen.

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If your neuropathic pain persists beyond six weeks, seek professional advice, and consider consulting a physical therapist for a personalized treatment plan.

Wishing you the best on your journey to pain relief! Remember, address the source of the pain, don't just mask the symptoms. For additional guidance don't hesitate to reach out to the Tens-Relief.shop team with any questions.