Have you ever experienced a radiating pain starting from your lower back that extends all the way down one or both of your legs? If yes, then whether you knew or not, you were likely experiencing sciatic nerve pain. (1) This condition affects anywhere from 10% to 40% of the population, so you are not alone. (2) Thankfully, there are things you can do to relieve sciatic nerve pain using some simple stretches and a tennis ball.
What Is The Sciatic Nerve?
Before learning how to relieve sciatic nerve pain, it is important to understand what this nerve is and why it might hurt. The sciatic nerve is a nerve that travels from the lower back down through the buttocks, hamstring, and calf. Sciatic nerve pain, also called Sciatica, usually only affects one side of the body. It occurs when something compresses the nerve, causing it to become inflamed. This inflammation can feel like burning and pain but also numbness in whichever leg is affected. (1)
Symptoms of Sciatic Nerve Pain
Sciatica is usually a pain classified by a radiating pain that begins in the lower back and extends down one leg or the other into the butt, hamstring (back of the leg), and calf. Pain can be a dull ache, a burning sensation, or it can be excruciating. Prolonged sitting, coughing, and sneezing usually makes it worse, and it can sometimes feel like an electric shock down your leg. (1)
The pain isn’t necessarily the same all the time or in all parts of the leg. Some people experience sciatica as numbness, tingling, or muscle weakness in the affected leg or foot. Many will experience pain in one area and numbness in another. Again, this can change daily or throughout the day, depending on your activity and level of inflammation inside your body. (1)
Mild cases usually resolve themselves, especially if you take the right steps to relieve sciatic nerve pain. If you experience severe pain, if you have trouble controlling your bladder, or the pain appeared after a traumatic accident, see your doctor.
How To Relieve Sciatic Nerve Pain
However mild your pain might be, relieving that pain so that it doesn’t affect your daily life is important. Thankfully, there are plenty of steps you can take to relieve sciatic nerve pain. These can be done both at home and on the go, at work, and on vacation.
Using A Tennis Ball To Relieve Sciatic Nerve Pain
A simple tennis ball can go a long way to achieving sweet relief from sciatica. The best part is that you can use it while sitting at work, on a bus, or on a long drive. A tennis ball massage works to relieve sciatic nerve pain by (3):
- Reducing tension in your muscles and connective tissues
- Increasing blood flow to the affected area
- Releasing pain-fighting endorphins to reduce perceived pain
Here are a few ways you can use one more tennis balls to massage away your sciatic pain:
1. Supine Lower Back Massage
Using duct tape, tape together two tennis balls so that they are in the shape of a peanut. Be sure to use enough tape so that they are secure and won’t move or fall apart. Lay down face-up with your knees bent. Place the ‘peanut’ parallel to your waist, centered just above your lower back. It should frame your spine so that each ball is on either side in contact with the muscle. (3)
Once you feel balanced, raise your arms straight up with your fingers pointed toward the ceiling. One arm at a time, slowly lower your arm toward your head, keeping your arm straight. Hold this position for a few seconds before repeating slowly four times per arm. (3)
2. Tennis Ball Press
This is one move that you can do either lying down, sitting on the ground, or, depending on the position, sitting in a chair. Take one tennis ball and place it under your back, butt, or upper thigh. Move it around until you find a tender spot. Once you find one, gently press the ball a little deeper into that area. (3) Gentle is the keyword here. Remember, the goal is pain relief, so it shouldn’t cause any large amounts of pain. If you feel any sharp or sudden pain, stop right away and avoid that spot. Lastly, do not roll the ball over your spine. (3)
3. Tennis Ball Roll
For this one, you can focus either on your lower back or your foot. For your foot, slowly roll the ball from your toes across the foot to your heel. The focus area here is the inner arch. Only apply as much pressure as is tolerable – again, the goal is to relieve pain, not cause it. (3) For your back, lay down on the tennis ball (or two tennis balls) and gently roll around on your lower back, again avoiding the spine, to slowly massage and loosen the muscles. (3)
Read: 7 Everyday Habits It’s Better Get Rid of As Soon As Possible
Stretches For Sciatic Nerve Pain
There are several stretches that you can do to relieve sciatic tension and pain.
1. Reclining Pigeon Pose
This stretch helps to open up the hips and stretch the piriformis muscle. When tight, this muscle often becomes inflamed and presses on the sciatic nerve, causing pain.
2. Seated Pigeon Pose
This is the same as the reclined version, just offering a different angle. Choose whichever is most comfortable and works best for you.
3. Forward Folding Pigeon Pose
Again, this is another variation of the two pigeon poses we have already discussed.
4. Knee To Opposite Shoulder
Another stretch to relieve tension in your piriformis muscle, this one also helps to loosen your glutes.
5. Seated Spinal Stretch
Sometimes, compressed vertebrae in the spine cause sciatic pain. This stretch helps with that, and can even be done sitting in your desk chair.
6. Standing Hamstring Stretch
Sciatica can cause tightness and pain in the hamstring. This stretch helps to relieve that.
Relieving Sciatic Nerve Pain: Go Slowly And Gently
With both the tennis ball massages and the stretches, go slowly, breathe throughout, and if it hurts, stop or back off slightly. When it comes to sciatic nerve pain relief and stretching, it is not a “go hard or go home” mentality. Ease yourself into it so that the muscles actually relax and stretch. If you go too hard, the opposite will happen and you will end up worse off than you began.
Keep Reading: 9 Signs Your Body Sends You When Something May Be Wrong
Sources
- “Sciatica.” Mayo Clinic.
- “10 Quick Facts About Sciatica.” Spine-Health.
- “How to Use Tennis Balls for DIY Lower Back Pain Massage.” Spine-Health. Darren Riccio, MSPT, COMT, CFT, CWT. May 27, 2020.