These Are the Best 4 Workouts to Help You Combat Nerve Pain

Man riding a bicycle

If you have nerve damage or are prone to nerve pain, you probably know that working out creates a lot of obstacles. Certain motions can aggravate the damaged nerve or nerves, and some routines are just too high-impact to even attempt. However, by carefully curating the type of stretches and exercises you incorporate into your regular routine, you can actually help alleviate some of the pain you are experiencing. Here are some examples of low-impact exercises that are great for people with nerve damage:

Pool-based workouts

Exercising in the water helps remove an immense amount of tension from joints and agitated nerves by displacing bodyweight. Swimming, water aerobics, walking in a pool and other water-based exercises won’t jar your spine the way other cardio will, making it much easier for those who suffer from sciatica.

Bike, elliptical, low-impact toning

Some more low-impact options for cardio and toning include bikes (regular or stationary) and elliptical machines. Both of these options reduce strain on the joints and provide a smoother workout that won’t agitate any nerves, while still being great for cardio and toning.

Stretch-based workouts

Stretch-based exercises like Pilates and yoga have a variety of strength and balance benefits for sufferers of nerve pain. Developing balance and strengthening the core can help prevent falls, and gentle (keyword: gentle) stretching can help alleviate pain caused by damaged nerves.


When done improperly, the impact of walking for those with back pain or nerve damage can be overwhelming. However, if done with the proper posture, it can be beneficial in alleviating back pain and getting some cardio into your day. Make sure you walk with your shoulders back, head straight, and hips tucked in and aligned with the spine. You can also try walking in a pool to reduce impact while making your muscles work a little harder than they would just walking on land.

For those with nerve damage in the feet, walking and running may not be options at all. Instead, try swimming or a number of seated resistance training exercises to keep the pressure off the feet. Of course, you should never work out barefoot and should make sure that you use adequate running shoes and socks any time you exercise.