This Is How You Should Use a Tennis Ball to Relieve Sciatica & Back Pain

One thing is for sure- whoever has experienced back pain knows that it can significantly lower your movement and quality of life. Sometimes, it can be so severe that you end up all day in your bed. Back pain may be a result of numerous contributing factors, including lifting heavy objects, improper lifting, prolonged sitting, an injury, etc.

This type of pain can be of two types, i.e. chronic or acute and it includes both pain in the middle back and spine area. In most cases, acupuncture, massage, and exercise may offer relief. In more severe cases, other types of treatments like surgery may be required.

This being said, it is pivotal to determine the underlying cause for the pain and treat it adequately. In the meantime, you can try this tennis ball method to relieve the pain and discomfort.

Tennis Ball Therapy: How to Do it

According to ODD Menot, a lot of people have been using tennis balls to lower back ache. A tennis ball focuses on the piriformis muscle, located in the posterior pelvic area near the sciatic nerve. For the treatment, you only need a tennis ball. Let’s start…

Sit or lie down on the floor and put the ball on or near the area where you feel the most pain. You can also use two balls if necessary.

Begin to slowly move the body so that the ball is moving around the muscle. When you notice tender spots, gently press them with the ball for 15 to 20 seconds.

For optimal relief, repeat the therapy several times per day. This will alleviate tense muscles and reduce sciatica symptoms.

The tennis ball therapy works best when the sciatica or lower back ache is a result of a pinched nerve or muscle. On the other hand, if your doctor finds that the sciatica is a result of a bone spur or a herniated disc, it may require medical treatments.

Check out the video below to see the full procedure:

Additional Useful Tips

Did you know that spicy food can help you reduce back ache in the lower part? Namely, this is a result of the capsaicin present in foods like jalapenos, habaneros, and chilli peppers which has the power to alleviate inflammation and consequently, minimize sciatic nerve pressure.

Before heading out, here are a couple of additional videos on the topic of back pain and sciatica that may be beneficial in helping you treat this common health issue:




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