If you’ve tried what feels like everything to relieve chronic pain in your lower back, legs, neck, arms, or fingers, and nothing seems to work, you might be trying to treat the wrong issue.
“There are different types of tissue in the body — muscles, tendons and ligaments, fascia, other types of connective tissue, and then there is nerve tissue,” Haig Basmadjian, DC, a sports rehabilitation chiropractor and DailyOM course creator, tells us.
Many of us are unknowingly mistreating our nerve-related pain or discomfort with treatment suited to the muscles, for instance. “Muscles can handle being placed under stress — just think of weightlifting,” says Dr. Basmadjian. “On the other hand, nerves don’t really appreciate it. In fact, they will make it known that they’re not liking the stressful environment by creating a sensation such as pain, numbness, tingling, weakness, or maybe all the above.”
So how do you properly address the nerves? Turns out a powerful, under-the-radar method called nerve flossing may help with chronic tension.
Interested in learning more? Check out Nerve Flossing to Reduce Inflammation and Chronic Pain
Meet Your Teacher: Dr. Haig Basmadjian
As a young kid, Basmadjian didn’t feel comfortable in his own skin. “I used to be chubby and would be the student wearing a sweater during summer,” he recalls. In high school, he discovered the gym, where he slowly grew his confidence and love for movement — so much so that he eventually became a personal trainer, and then a licensed massage therapist. But he wanted to do more so he could better support his clients with their aches and pains, so he became a doctor of chiropractic.
Today, Basmadjian draws on his past experience to educate his patients on how to express movement with better quality. “There’s no denying that the best part about what I do is helping people get out of pain, followed by them experiencing their first ‘aha’ moment — when a completely new concept finally clicks for them and they experience something drastically different in their body that they were able to create themselves through better movement.”
What Is Nerve Flossing?
Also referred to as neural gliding or nerve gliding, nerve flossing is a movement technique used to mobilize and stretch nerves to reduce chronic pain and inflammation while improving mobility, Basmadjian explains.
“Nerve flossing provides a safe and effective way to address nerve tissue,” he says. “It helps to restore normal function and glide of the nerve in its pathway while preventing any further damage to the nerve in question.”
Key Things to Know About Nerve Flossing
- Gentle is the name of the game. “It’s good to keep in mind that nerves are a delicate structure, and should be treated and handled appropriately,” Basmadjian says. With nerve flossing, you don’t want to force excess tension, but rather, to always start light and progress comfortably.
- The techniques are simple. “They utilize either creating tension at one point of a nerve and backing off, or gliding a nerve within a pathway from one side to the other,” he says. In fact, some even compare nerve flossing to flossing your teeth, since it can involve a similar gliding motion.
- It’s safe for all populations. “But as with any form of exercise or treatment, it’s best to consult your physician before starting any new regimen or protocol,” Basmadjian notes.
- It’s accessible and done in under 10 minutes. “Hardly any equipment is needed, aside from a pillow and an optional resistance band,” he says.
- You can do it on the regular. Nerve flossing can be performed daily, both to help alleviate tension and to prevent any future pain. “If you feel some soreness the next day, then you just take the day to rest and resume with your techniques the following day,” Basmadjian advises.
Why Is Nerve Flossing So Powerful?
It was in chiropractic school, and during his clinical rotations, when Basmadjian discovered nerve flossing. “It was one of the treatment methods introduced to me early on,” he recalls. “It felt like magic because it worked so well with patients.”
Now, he uses it in his practice with patients experiencing chronic nerve-related pain and has witnessed dramatic improvements in both their pain levels and mobility. Symptoms such as numbness, tingling, weakness, limited range of motion, and recurring flare-ups subside or are greatly reduced just by performing a few simple exercises.
“Just as with any exercise or treatment protocol, results can vary on how fast to expect changes to occur,” notes Basmadjian. “Some people can notice immediate relief, while it may take a few days, weeks, or up to a couple of months for others. The goal is to be persistent and patient, and perform them correctly and regularly.”
5 Reasons Nerve Flossing May Improve Your Quality of Life
1. It may relieve nagging chronic pain and discomfort
Nerve flossing works best for those looking to alleviate pain associated with chronic nerve-related injuries, such as carpal tunnel syndrome or sciatica, Basmadjian points out.
“Nerve flossing reduces tension and irritation on the nerve,” he says. “It’s important to restore normal movement of the nerves in our body in order to live a pain-free life.”
A systematic review found that neural mobilization yielded short-term improvements in lower back pain and function. Another research report pointed to decreased back and neck pain, while a study linked neural gliding with reduced pain in those with carpal tunnel syndrome.
2. It may support increased flexibility and range of motion
According to Basmadjian, nerves don’t like to be stretched or overstretched when under some form of compression — and so they tend to limit range of motion in such areas as the arms or legs.
“By restoring normal glide of the nerves and their natural ability to stretch, you remove overall flexibility restrictions, due to nerve tissue elasticity,” he explains. “This is important for those who have tried a stretching regimen with no luck or minimal changes, and/or sometimes even feeling like things are worse.”
One randomized, double-blind study linked neural gliding with improved flexibility in asymptomatic subjects.
3. It may enhance overall circulation and nerve health
By performing nerve flossing techniques, Basmadjian says you’re promoting blood circulation to the nerves. And with increased circulation comes less inflammation and more oxygen and nutrients to the nerve tissues — which is important for overall nerve tissue health.
4. It may reduce muscle tension and tightness
“When nerves are irritated or compressed, one way they can present is by creating tension in the muscles surrounding it or the ones that it innervates,” Basmadjian says. “Nerve flossing helps get rid of excess muscle tension by relieving the pressure on the nerves.” And naturally, this benefits the overall well-being of the body.
5. It may help you stay active for the long haul
Another benefit that nerve flossing provides, per Basmadjian: You might minimize and prevent any formation of adhesions or scar tissue that might restrict nerve movement.
This is especially helpful for active individuals looking to take preventive measures, he adds. “It’s important to allow for an environment for the person to continue staying regularly active,” he says. Nerve flossing is one tool available to those seeking long-term vitality.
The Bottom Line
There are few things worse than living through each day with chronic pain. But all is not lost: Nerve flossing is a simple yet potentially effective technique that may help you address and mitigate pain, tightness, and tension. Through regular practice, under the guidance of your healthcare team, it’s very possible you can move from painful to pain free — and feel good in your skin again.
