What causes tingling in your back?
Learn the main factors behind a tingling in your back, plus how to relieve it with targeted exercises and other simple treatments.
Table of Contents
Most people are familiar with that occasional "pins and needles" sensation in their hands or feet, but noticing tingling in your back can be surprising or uncomfortable. Tingling in the back can happen for a variety of reasons, such as muscle tension or staying in one position for too long. This feeling is often not a sign of something serious and can usually be managed with conservative care — like gentle movement, heat or cold therapy, and guidance from a physical therapist if needed.
Here, learn why you may experience back tingling, plus how to treat and prevent it with exercises recommended by Hinge Health physical therapists.
Reviewed by our clinical and medical experts
Jillian Kleiner, PT, DPT
Caleb Wolters, PT, DPT
Causes of tingling in your back
While there are many different reasons you may notice tingling in your back, it’s often related to some form of nerve irritation or sensitivity, says Caleb Wolters, PT, DPT, a physical therapist at Hinge Health. This sensation may be linked to issues like a herniated disc, muscle tightness from overuse, or conditions such as cervical radiculopathy. The location of the tingling can also provide helpful information.
Tingling in lower back
Possible causes of tingling in your lower back include:
Nerve irritation
Herniated disc. In between each vertebra of the spine is a gel-filled disc for cushioning. A herniated disc (also called a bulging, slipped, or ruptured disc) occurs when a disc shifts out of place. If the bulging disc presses on nearby nerves, such as your sciatic nerve, it can cause pain, numbness, or tingling. “Nerves can become more sensitive due to pressure on them,” Dr. Wolters says.
Sciatica. This is when the sciatic nerve, which travels from your spine all the way down to your legs, gets irritated. If this nerve gets irritated in your back, it can cause tingling.
Spinal stenosis. This condition occurs when the spaces within the spinal canal narrow, which can put more pressure or irritation on the nerves. While this most often leads to symptoms in your lower back, you might also notice tingling in your middle back.
Other causes
Muscle strain. When your back muscles are sore or tense, you might notice tingling in the area, Dr. Wolters says. This often happens because irritated or sensitive tissues can send extra signals to your nervous system
Facet joint pain. This happens when the small joints in your spine (called facet joints) become irritated or inflamed. This can sometimes cause nerves nearby to send tingling sensations down your back or into your arms or legs.
Nerve changes. Your nerves can change how they behave over time, which can lead to things like being less sensitive to light touch, feeling more sensitive to pain, or noticing buzzing or tingling sensations. These changes are common and can happen as part of the body’s natural aging process.
Tingling in your mid-back
While tingling in the mid-back tends to be less common than lower back tingling, you may experience it too. Some reasons include:
Nerve irritation from certain conditions. Conditions like spinal stenosis or a herniated disc can put pressure on your nerves. When this happens, you might feel a tingling sensation in the middle of your back.
Nerve irritation from staying in the same position. “Sitting in any one position for too long can make the nerves in your middle back more sensitive, leading to tingling or discomfort,” Dr. Wolters says.
Tingling your upper back
One common cause of tingling in the upper back is nerve irritation. “If a nerve that goes from your cervical spine down into your arm is irritated, it can lead to numbness and tingling that starts in your upper back and goes down your arm even into your fingers,” says Dr. Wolters. Causes of nerve irritation include:
Cervical radiculopathy. Also known as a pinched nerve in the neck, cervical radiculopathy occurs when the cervical nerves that travel from your neck down into your arm feel more sensitive than usual. “Cervical” means the neck area of your spine and “radiculopathy” means a condition caused by irritation or injury to the nerves. Cervical radiculopathy can show up as pain, numbness, or tingling in your upper back, shoulder, arm, or hand.
Injury or trauma. Any kind of injury, like a fall or whiplash, can put pressure on the nerves around your neck and cause tingling in your upper back.
How movement can help with tingling in your back
Movement is one of the best ways to support your nerves and prevent tingling — and tingling itself isn’t a medically worrisome sign, even though it may feel annoying. Nerves thrive on movement, space, and ample blood flow. Staying active helps calm nerve sensitivity by encouraging healthy circulation and reducing inflammation. “Gentle activities that get your heart pumping can offer relief by bringing more blood flow to the area and allowing your body to target inflammation in tender areas, which can ease tingling and discomfort over time,” Dr. Wolters says.
Exercises for tingling in back
Want expert care? Check if you're covered for our free program →- Cat cow
- Standing back extension
- Open book rotations
- Forward bend
- Wall slides
- Chin tucks
All of the above exercises help to strengthen and stretch key muscles that support your spine throughout your back. “The stronger and more flexible these muscles are, the less pressure they put on your nerves, which can help to relieve tingling in the back,” says Dr. Wolters. Aim to do some of these moves at least three times a week when you have tingling in your back.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Treatments for tingling in back
The treatment for tingling in your back will depend in part on what’s causing your symptoms and where you feel the symptoms in your back. But in general, conservative treatments such as exercise therapy and over-the-counter medications can help alleviate discomfort and tingling in your back. Treatments include:
Try physical therapy and targeted exercises. Targeted exercises, like the ones above, can help strengthen and stretch muscles that support your spine — which can reduce tingling. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
Stay active. It’s important to keep moving, as any physical activity that feels comfortable — and doesn’t increase tingling — is helpful for your back. Regular movement prevents muscle stiffness and promotes flexibility and strength. Gentle activities like walking, swimming, biking, and the targeted exercises above can all play a role in reducing symptoms and keeping your back healthy.
Apply heat or ice. You can apply moist heat, like a hot water bottle, or ice to your back to help with tingling. Heat helps improve blood flow to the area whereas ice helps numb nerve endings. Either method works, says Dr. Wolters, so try both or, stick with the method that feels most soothing to you.
Try over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can perform your targeted exercises and stay active when you have tingling in your back. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are safe to take.
Consider complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for tingling in your back, such as massage, acupuncture, or chiropractic care.
Ask about TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle pulses to quiet your pain response and help reduce back pain. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable.
Tips for preventing tingling in your back
While it’s not always possible to prevent back tingling, simple strategies like changing your position regularly and being mindful when lifting heavy objects can help. Some helpful tips include:
Change positions often. “Your next position is often your best position,” says Dr. Wolters. Meaning: If you’ve been sitting one way for a while, shifting your position slightly can help take stress off certain structures in your back.
Manage stress. Research shows that people who are frequently stressed are more likely to have back pain symptoms — some of which may lead to tingling. “When you’re stressed, your back muscles often automatically tense up, contributing to discomfort,” says Dr. Wolters. Doing breathing exercises such as diaphragmatic breathing and engaging in relaxing movements such as yoga and tai chi can help you reduce stress.
Lift items carefully. There’s no one right or wrong way to lift something heavy. What matters most is finding a method that feels comfortable and safe for you. For some people, using their legs and glutes (butt muscles) for support and keeping the item close to their body can help reduce strain and lower the chance of back tingling.
Stay hydrated and maintain a healthy diet. While drinking enough fluids and eating nutritious foods may not directly prevent tingling, these habits support overall back health. Research shows that following a diet rich in whole grains, fruits, and vegetables — like the Mediterranean diet — can help reduce inflammation and may make back pain or discomfort less intense, which can reduce tingling.
When to see a doctor
Tingling in your back often isn’t a worrisome sign and improves on its own with conservative treatment. But if your back tingling is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider.
PT tip: Take more movement snack breaks
“Moving regularly throughout your day can help reduce back tingling,” Dr. Wolters says. Even taking a quick, 30-second “movement snack break” every hour, like climbing up and down the stairs, doing targeted exercises, or squatting by your desk, can make a difference.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
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2. Fritz, J. M., Magel, J. S., McFadden, M., Asche, C., Thackeray, A., Meier, W., & Brennan, G. (2015). Early Physical Therapy vs Usual Care in Patients With Recent-Onset Low Back Pain: A Randomized Clinical Trial. JAMA, 314(14), 1459–1467. doi:10.1001/jama.2015.11648
3. Teoli, D., & An, J. (2019). Transcutaneous Electrical Nerve Stimulation (TENS). Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK537188/
4. Vance, C. G., Dailey, D. L., Rakel, B. A., & Sluka, K. A. (2014). Using TENS for pain control: the state of the evidence. Pain Management, 4(3), 197–209. doi:10.2217/pmt.14.13
5. Choi, S., Nah, S., Jang, H.-D., Moon, J. E., & Han, S. (2021). Association between chronic low back pain and degree of stress: a nationwide cross-sectional study. Scientific Reports, 11(1). doi:10.1038/s41598-021-94001-1
6. Preventing Back Pain at Work and at Home - OrthoInfo - AAOS. (n.d.). Www.orthoinfo.org. https://orthoinfo.aaos.org/en/staying-healthy/preventing-back-pain-at-work-and-at-home/
7. Valerio Tonelli Enrico, Hébert, J. R., Mugford, G., Gao, Z., Wang, P., Nitin Shivappa, & Sowa, G. (2023). Assessing Diet and Musculoskeletal Pain in Adults: Results From a Cross-Sectional Analysis of the National Health and Nutrition Examination Survey (NHANES). American Journal of Lifestyle Medicine. doi:10.1177/15598276231189682
8. Jooa Norha, Sjöros, T., Garthwaite, T., Laine, S., Tiina Verho, Virva Saunavaara, Laitinen, K., Noora Houttu, Jussi Hirvonen, Henri Vähä-Ypyä, Harri Sievänen, Eliisa Löyttyniemi, Tommi Vasankari, Kalliokoski, K., & Heinonen, I. (2024). Effects of reducing sedentary behaviour on back pain, paraspinal muscle insulin sensitivity and muscle fat fraction and their associations: a secondary analysis of a 6-month randomised controlled trial. BMJ Open, 14(9), e084305–e084305. doi:10.1136/bmjopen-2024-084305