Pins and Needles: What Your Body Is Trying to Tell You

What Exactly Are Pins and Needles?

Most of us have experienced that peculiar tingling sensation – perhaps after sitting cross-legged for too long, waking up with a “dead arm,” or accidentally bumping your elbow’s notorious funny bone. While these temporary episodes are usually harmless, understanding what causes pins and needles and when they signal something more serious can help you protect your nerve health and overall wellbeing.

Understanding Paresthesia

The medical term for that tingling, prickling sensation is paresthesia. This phenomenon occurs when nerves are compressed, irritated, or temporarily deprived of adequate blood flow, disrupting the normal electrical signals traveling between your body and brain.

Paresthesia can manifest in several ways:

Tingling – the classic “pins and needles” sensation
Prickling – feeling like tiny needles touching your skin
Burning – a warm or hot sensation without external heat
Numbness – reduced or absent feeling in the affected area
Itching – an uncomfortable crawling sensation under the skin

These sensations most commonly affect the hands, feet, arms, and legs, though they can occur anywhere in the body where nerves are present.

What Causes Pins and Needles?

Temporary Causes (Usually Harmless)

External Pressure and Positioning The most common culprit behind temporary paresthesia is simple external pressure. When you sit cross-legged for an extended period, sleep with your arm bent under your pillow, or lean on your elbows while working, you can compress the nerves in that area. This compression temporarily interrupts nerve signal transmission, creating that familiar tingling sensation.

Once you change position and relieve the pressure, normal nerve function typically returns within minutes. You might experience an intensified tingling as sensation returns – this is actually a good sign that your nerves are “waking up” and resuming normal communication.

Temperature-Related Causes Cold temperatures can reduce blood flow to your extremities, particularly your hands and feet. This decreased circulation can trigger temporary paresthesia. This is why your fingers might tingle when you come inside from the cold or after holding a cold drink for too long.

Anxiety and Hyperventilation During periods of intense anxiety or panic attacks, rapid breathing (hyperventilation) can alter the balance of oxygen and carbon dioxide in your blood. This can temporarily affect nerve function and cause tingling sensations, often in the hands, feet, or around the mouth.

Medical Conditions That Can Cause Persistent Paresthesia

Nerve Compression Syndromes

Carpal Tunnel Syndrome: This occurs when the median nerve becomes compressed as it passes through the narrow carpal tunnel in your wrist. It typically causes tingling, numbness, and pain in the thumb, index, middle, and part of the ring finger. The condition is common among people who perform repetitive hand movements, including typing, assembly line work, or using vibrating tools.

Sciatica: When the sciatic nerve – which runs from your lower back down through your legs – becomes compressed or irritated, it can cause tingling, numbness, or sharp pain that radiates down one or both legs. This often results from a herniated disc, bone spur, or spinal stenosis in the lower back.

Thoracic Outlet Syndrome: Compression of nerves or blood vessels in the space between your collarbone and first rib can cause paresthesia in the arms and hands, often accompanied by pain and weakness.

Spinal Issues

Herniated or Bulging Discs: The cushioning discs between your vertebrae can sometimes bulge out or rupture, potentially pressing on nearby nerves. This can cause tingling, numbness, or pain that radiates along the nerve pathway. Disc problems in the neck can affect the arms and hands, while lower back disc issues can impact the legs and feet.

Spinal Stenosis: This condition involves narrowing of the spaces within your spine, which can put pressure on the nerves traveling through the spine. It’s more common as we age and can cause paresthesia, pain, and weakness in the affected limbs.

Cervical Radiculopathy (Pinched Nerve in Neck): When a nerve root in the cervical spine becomes compressed or irritated, it can cause tingling, numbness, or weakness that radiates down the arm into the hand.

Circulatory Problems

Peripheral Artery Disease (PAD): This condition involves narrowed arteries that reduce blood flow to your limbs, potentially causing numbness or tingling, particularly during physical activity.

Raynaud’s Phenomenon: This condition causes some areas of your body – usually fingers and toes – to feel numb and tingly in response to cold temperatures or stress as blood vessels narrow excessively.

Nutritional Deficiencies

Certain vitamin deficiencies can significantly impact nerve health and function:

Vitamin B12 Deficiency: Essential for nerve function and the production of myelin (the protective coating around nerves), B12 deficiency can cause persistent tingling and numbness, particularly in the hands and feet. This is more common in older adults, vegetarians, vegans, and people with digestive disorders that affect nutrient absorption.

Vitamin B6 Deficiency or Excess: Both too little and too much B6 can cause nerve problems. While deficiency is relatively rare, excessive supplementation can actually damage nerves.

Vitamin B1 (Thiamine) Deficiency: This can affect nerve function and may occur in people with alcohol use disorder, certain eating disorders, or digestive conditions.

Other Medical Conditions

Diabetes: High blood sugar levels over time can damage nerves (diabetic neuropathy), causing persistent tingling, numbness, or burning sensations, typically starting in the feet
Multiple Sclerosis: This autoimmune condition affects the central nervous system and can cause various neurological symptoms, including paresthesia
Hypothyroidism: An underactive thyroid can lead to nerve compression issues
Infections: Certain infections can affect nerves, including shingles (herpes zoster) and Lyme disease
Autoimmune Conditions: Diseases like lupus and rheumatoid arthritis can affect nerve function

Prevention Strategies: Keeping Your Nerves Happy

Movement and Posture

Stay Active Throughout Your Day One of the best ways to prevent nerve compression is to avoid staying in any one position for too long. If you work at a desk, set a timer to remind yourself to stand up, stretch, and move around every 30-45 minutes. Even brief movement breaks help maintain healthy circulation and prevent sustained pressure on nerves.

Optimise Your Workspace Ergonomics Your desk setup plays a crucial role in preventing nerve compression, particularly in the wrists and neck:

Chair height: Your feet should rest flat on the floor with your thighs parallel to the ground
Desk height: When typing, your elbows should be at approximately 90 degrees, with your forearms parallel to the floor
Monitor position: The top of your screen should be at or slightly below eye level, about an arm’s length away
Keyboard and mouse placement: Keep them close enough that you don’t have to reach forward or out to the side
Wrist position: Your wrists should remain in a neutral, straight position while typing, not bent up, down, or to the sides. Consider using a wrist rest for support during breaks, but avoid resting your wrists while actively typing

Practice Regular Stretching Incorporate gentle stretching into your daily routine, focusing on areas prone to nerve compression:

Wrist and hand stretches: Extend your arm, pull your fingers back gently, then make a fist and flex your wrist the opposite direction
Neck stretches: Gently tilt your head to each side, forward, and backward, holding for 15-30 seconds
Shoulder rolls: Roll your shoulders forward and backward to release upper back tension
Hip flexor stretches: These can help prevent sciatica-related issues
Hamstring stretches: Tight hamstrings can contribute to lower back problems

Temperature and Circulation

Keep Warm Cold temperatures constrict blood vessels, reducing circulation to your extremities. During cold weather:

Dress in layers to maintain core body temperature
Wear gloves and warm socks
Keep your home at a comfortable temperature
Warm up gradually if you’ve been exposed to cold

Improve Circulation Activities that boost circulation help maintain healthy nerve function:

Regular cardiovascular exercise (walking, swimming, cycling)
Leg exercises if you sit for long periods
Avoid crossing your legs for extended periods
Elevate your feet when resting if you tend to experience swelling

Nutrition for Nerve Health

Prioritize B Vitamins Support your nervous system with a diet rich in B vitamins:

B12 sources: Eggs, dairy products, fish, poultry, fortified cereals (particularly important for vegetarians and vegans to monitor)
B6 sources: Chickpeas, fish, poultry, potatoes, bananas, fortified cereals
B1 sources: Whole grains, legumes, nuts, pork, fortified cereals
Folate (B9) sources: Leafy greens, legumes, citrus fruits, fortified grains

Stay Hydrated Adequate hydration supports healthy blood circulation and nerve function. Aim for 8-10 glasses of water daily, adjusting for activity level and climate.

Maintain Balanced Nutrition Beyond B vitamins, ensure your diet includes:

Omega-3 fatty acids (found in fatty fish, walnuts, flaxseeds) for nerve health
Magnesium-rich foods (legumes, nuts, whole grains) for muscle and nerve function
Antioxidant-rich fruits and vegetables to protect against nerve damage

When to Seek Professional Help

Red Flags That Require Medical Attention

While occasional, brief episodes of pins and needles are normal, certain symptoms warrant professional evaluation:

Seek Prompt Care If You Experience:

Persistent symptoms: Paresthesia lasting more than a few minutes after changing position or relieving pressure
Progressive worsening: Symptoms that gradually increase in frequency, intensity, or duration
Associated weakness: Muscle weakness, difficulty gripping objects, or trouble walking
Muscle atrophy: Visible reduction in muscle size in the affected area
Loss of coordination: Difficulty with fine motor skills or balance
Symptoms following injury: Paresthesia that begins after a neck, back, or head injury
Bilateral symptoms: Tingling or numbness affecting both sides of your body simultaneously
Bowel or bladder changes: Any alteration in bladder or bowel control accompanying paresthesia (this requires emergency medical attention)
Unexplained origin: Persistent symptoms without an obvious cause like positioning or recent activity

Additional Concerning Symptoms:

Paresthesia accompanied by severe pain
Spreading numbness
Vision changes
Confusion or difficulty speaking
Sudden onset of severe symptoms

These symptoms could indicate serious conditions requiring immediate evaluation, including stroke, spinal cord compression, or significant nerve damage.

How Chiropractic Care Can Help

The Spine-Nerve Connection

At Adam’s Back, we understand the intricate relationship between spinal alignment, nerve function, and overall health. Your spine houses and protects your spinal cord, from which peripheral nerves branch out to every part of your body. When vertebrae become misaligned or joints don’t move properly, they can irritate or compress nearby nerves, potentially contributing to paresthesia and other symptoms.

What We Can Assess and Address

Comprehensive Evaluation When you visit Adam’s Back with concerns about pins and needles, our experienced chiropractors conduct a thorough assessment to:

Evaluate your spinal alignment and joint mobility
Identify areas of restricted movement that might be affecting nerve function
Assess your posture and how it might contribute to nerve compression
Review your symptoms, medical history, and lifestyle factors
Determine whether your symptoms may benefit from chiropractic care or require referral to other specialists

Treatment Approaches If we determine that your paresthesia is related to musculoskeletal issues, we may use various techniques to help:

Spinal adjustments: Gentle, specific adjustments to restore proper joint movement and reduce nerve irritation
Soft tissue therapy: Addressing muscle tension that might be contributing to nerve compression
Postural correction: Teaching you optimal positioning for daily activities
Ergonomic guidance: Helping you set up your workspace to prevent nerve compression
Exercise prescription: Providing specific stretches and strengthening exercises to support long-term improvement
Lifestyle advice: Offering practical strategies for prevention and self-care

Collaborative Care We believe in comprehensive, patient-centred care. If your symptoms suggest a condition outside our scope of practice – such as diabetes-related neuropathy, severe disc herniation, or nutritional deficiencies – we’ll refer you to the appropriate health practitioner while continuing to support your musculoskeletal health.

Listen to Your Body’s Signals

Your body is constantly communicating with you, and pins and needles are one way it signals that something needs attention. Temporary paresthesia from sitting too long is simply your body saying “time to move!” But persistent, unexplained, or worsening symptoms deserve proper evaluation.

Whether your tingling stems from posture issues, joint restrictions, muscle tension, or other causes, understanding the source is the first step toward relief. At Adam’s Back, we’re committed to helping you decode these signals and addressing the underlying causes of your discomfort.

Take the Next Step Toward Nerve Health

Don’t ignore persistent pins and needles or accept discomfort as normal. If you’re experiencing:

✓ Frequent tingling or numbness that doesn’t resolve quickly
✓ Paresthesia that seems related to your posture or activities
✓ Nerve symptoms that interfere with your daily life or sleep
✓ Concerns about your spinal health or joint function

We’re here to help.

Our chiropractors at Adam’s Back specialise in assessing and treating musculoskeletal conditions that can contribute to nerve-related symptoms. We’ll take the time to understand your unique situation, provide a thorough evaluation, and develop a personalised treatment plan to help you feel better and move with confidence.

📍 Adam’s Back
881 Point Nepean Road, Rosebud
📞 03 5986 5700

Visit adamsback.com.au to learn more about our services and book your appointment online.

Don’t wait for symptoms to worsen. Early intervention often leads to better outcomes and faster relief. Contact us today to schedule your comprehensive assessment and start your journey toward better nerve health and overall wellness.

Remember: Your nervous system is precious. Treat persistent symptoms seriously, maintain good posture and movement habits, nourish your body properly, and seek professional guidance when needed. Your body will thank you.