Use a tennis ball to relieve sciatic nerve pain and back pain

Back pain affects 8 out of 10 adults at some point in their lives. Although common, there are many ways to reduce muscle tension and relieve lower back pain such as sciatica. Tennis ball therapy is one of the simplest and most economical methods to do at home.

Also known as sciatic neuralgia, this disease is manifested by shooting pains from the lower back to the toes and the thigh. Sciatic neuralgia is disabling and can even immobilize someone who suffers from it. To relieve pain, paracetamol-based medicines are prescribed. To avoid their harmful side effects, there are natural methods that are just as effective as using a tennis ball. Are you surprised? Read the rest of this article to be convinced.

Tennis ball therapy

When you use a tennis ball, you incorporate the principles of massage, acupressure and reflexology that help relieve sore muscles. In a supine position or sitting on a ball and allowing gravity to exert pressure, the tennis ball treats the trigger points of the piriformis muscle. This reduces muscle tension and improves mobility and blood circulation. The pain you feel with the tennis ball is the same as you would feel during a massage.

If you want a quick relief from pain, take a tennis ball and put yourself in a spacious place to perform the following techniques. This form of massage therapy can be crucial to relieve back pain  that you feel.

Lying on the floor, place a tennis ball under the gluteal muscle where you feel the pain. Raise the same leg so that your opposite leg, arms and back support you on the ground. Slowly and regularly slide your gluteal muscle on the tennis ball. If you feel more pain in some places, pause for a few seconds and continue until the pain subsides. If the pain is unbearable, adjust the ball to eliminate any direct pressure. If the pain persists, stop the exercises.

Other natural treatments

Stretches and yoga

Lengthening the spine through stretching or yoga can help develop good posture while significantly reducing stiffness, inflammation and pain.

Studies have shown that yoga is safe and effective for people with sciatic nerve pain. Some of the most important movements in the prevention of sciatic pain target the back, and relax the steep areas. Exercises to prevent lower back pain and strengthen the muscles are even used in the rehabilitation of patients with sciatic nerve after surgery.


Acupuncture is a type of traditional Chinese medicine practice based on improving or maintaining better health by opening the body’s natural flow of energy. This is the use of tiny, almost painless needles to target specific areas of the body. It has been approved by the  US Food and Drug Administration  (FDA) as a treatment for back pain and is supported by various studies to relieve chronic pain of all kinds, including sciatica.

Do not sit for a long time

Sitting for many hours can make the situation worse with intervertebral discs and back pain. Many sciatica treatment plans advocate more movement in general, as well as targeted exercises to soften the inflamed areas.

Reduce inflammation

Many risk factors such as being overweight, high mental stress, or smoking cause inflammation, making it more difficult to heal wounds and increase pain. To fight inflammation faster  and improve your chances of getting sciatic nerve relief, be sure to follow a nutrient-rich diet, avoid smoking, exercise regularly, and sleep well.

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