How To Help Relieve Sciatic Nerves And Back Pain With Help Of Just A Tennis Ball

How To Help Relieve Sciatic Nerves And Back Pain With Help Of Just A Tennis Ball

All it takes is a tennis ball to soothe your nerves and ease your pain!

Image Source: Getty Images/PixelsEffect

Our work schedules are so messed up, and especially since we've spent most of this year at home, our backs are having a rather painful time. And it's at times like this that our backs need most relief. However, to get this relief, we must be able to understand the source of pain. And this is why we would like to point out that sciatic nerve pain can be confused with back pain, but both of them are completely different. As per The Mayo Clinic, Sciatica pain radiates along the path of the sciatic nerve. Symptoms include leg pain, which could feel quite similar to a leg cramp or shooting pain which makes standing or sitting impossible. It is also possible to feel numbness, weakness, and tingling sensations in the leg. Symptoms can occur suddenly or can develop over a period of time.




Now, this pain can hinder your everyday life. The worst part is that not a lot of people are aware of how to deal with this pain, despite living with this. How does it happen? Well, as the Mayo Clinic says: Sciatica most commonly occurs when a herniated disk, bone spur on the spine, or narrowing of the spine (spinal stenosis) compresses part of the nerve. This causes inflammation, pain, and often some numbness in the affected leg. Certain risk factors are said to include age, obesity, occupation, and diabetes. Proper exercise and posture can make a difference but in the long run. However, for immediate relief, there's a foolproof method that doesn't cost much, too. 




Tennis Ball Therapy: 

If what you're looking for is a quick pain-relief method, then this is the best thing to do. All you need to do is find an area where you can move without any hindrance and a tennis ball.

- First, you have to lie down on the floor and then place a tennis place ball under the gluteal muscle, where you're experiencing pain.

- Lift that particular leg up into the air, so that your other leg, arms, and back are supporting you on the floor.

- Slowly, slide your gluteus muscle over the tennis ball, and keep the momentum going. However, if you feel pain in certain areas, you can hold the rolling there for a bit and continue to roll the ball till the pain subsides. 


If you experience unbearable pain at any point, all you need to do is adjust the ball to remove any direct pressure. Please keep in mind that if the pain persists, don’t continue to partake in the exercises. There's another form of exercise that you could try, known as the prone psoas release. The psoas muscles are what holds the thighs and hips together, so even though this exercise massages the belly, your back does end up feeling relieved.

- Kneel on the floor, place the tennis ball in front of you, and lower your belly down onto the ball.

- Prop yourself up using your forearms and rest your weight on the ball. Slowly roll back and forth. Hold for 20 seconds on the tender spots.



Now, if you don't have a tennis ball, then there are exercises you could do without one; these are basic stretches that are found to be effective.

- Sit upright on the floor,  bend your right knee, and place your hand directly underneath your kneecap.

- Apply pressure to your leg, making sure it stretches out the muscles in your lower back. Hold the position for about 10 seconds and do the same to the opposite leg as well.

This same exercise can be done when lying flat on your back. There are countless forms of natural treatment that can help ease back and sciatic nerve pain, and using a tennis ball is just one of them. Try it out and see if it's useful for you!



Disclaimer : This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Recommended for you