How to Use a Tennis Ball to Relieve Sciatica Pain

Back pain and sciatic nerve pain are very common these days. In fact, around 80 percent of all people will experience back pain at a certain point of their life. On the other hand, sciatic nerve pain has a different story altogether.

The sciatic nerves are the largest nerves in the human body, running from the lower spine down through the backside, the thighs and back of the legs, all the way down to the tips of the toes.  There is one on either side of the body.

Back pain and sciatic nerve pain, known as sciatica, can significantly affect the quality of life, in terms of preventing you from doing everyday tasks and reducing positive thinking.

How to Stop Sciatic Nerve and Back Pain With Just A Tennis Ball

  • Aching Back

Are you dealing with a severe backache? Don’t worry about it, as this trick will bring you an instant relief. 

Get two tennis balls and lice on the back on them. Place them so that they lie between the tailbone and the ribs.  Shift the pelvis back and forth/ side to side, so that the balls move through the lower back easily. Do this for about five minutes.

  • Pain In Hands

Feeling pain in the hands is quite common, typically manifesting as a type of tension in the palms, fingers, or flexor muscles.

Put the affected hand on top of a tennis ball and the other hand over the affected hand.  Press down against the ball with the whole-body weight, pressing into it.  Keep for a minute.  Ultimately, apply some pressure, move the ball around the hand in up-and-down motions. Do this for around three minutes.

  • Hip Pain

Hip pain usually occurs due to muscle tension occurring in the piriformis, medius, or gluteus maximus.  Here is how to relieve hip pain with the help of a tennis ball:

Lie down on the side with the tennis ball placed beneath the muscle that causes your pain.  Rotate the hips, making gentle circles.  Do this around twelve times for twelve circles.  Repeat by lying on the other side.

  • Neck Strain

Neck pain often comes hand in hand with back pain, particularly if you have an office job. Your neck might feel tense and tight. Here is how to relieve the strain with a tennis ball:

Lie on the floor and place two tennis balls under the bottom of the skull. Move the head upwards and downwards, as if you are nodding.  Then, move the head in a shaking motion. Do this for a minute.

  • Chest Tightness

Chest tightness isn’t necessarily back pain or sciatica, but it falls under the same category and it can be relieved the same way (with a tennis ball).

Stand facing a door and place a tennis ball in the middle of the chest. Press it against the chest against the door, breathing deeply.  Shift the ball around, if needed.  Move it from down to up or from right to left.  Do this for a minute.

  • Knee Cramping

Knee cramping can stem from many different things, apart from sciatica.  Here is how to reduce the discomfort:

Sit on a chair with the knees bent.  Put a tennis ball behind the knee and hold it with the bent leg. Squeeze down on the ball ten ties by contracting the leg muscles in the area.  Pause and relax the muscles, again for ten times. Repeat on the other knee.

  • Shoulder Discomfort

Should discomfort is usually a result of a lot of physical labor, such as lifting a lot of heavy items or shoveling snow or dirt. 

Lie on the back and place a tennis ball under the back, between the shoulder blades.  Roll it around using the shoulders.

  • Thigh Discomfort

As sciatica affects a large area of the body, even the thighs can feel the strain.  Here is how to relieve the pain:

Sit down on a chair and place two tennis balls on the outside area of the thigh.  Bend and straighten the leg using the knee. Do it thirty times. Repeat on the other thigh, making sure the thighs move in a horizontal manner.

  • Plantar Fasciitis

Plantar fasciitis is a shooting pain which radiates around the heels due to inflammation.    There are many types of foot soreness which are caused by sciatica, as the condition itself affects the feet and does.

Stand with one foot on a tennis ball and press down. Roll it upwards and back downwards along the length of the foot.  Repeat the process with the other foot.

  • Poor Posture

Bad posture comes with plenty of side effects which can harm your health, including digestive issues, hypertension, headaches, fatigue, carpal tunnel syndrome, restriction of breathing, jaw pain, arthritis, sleeping difficulty, and other forms of back and shoulder pain.

Lie on the back and place two tennis balls beneath the upper back, along the sides. Place the hands behind the head, then push the head off the floor. Move the head so that the chin ears the chest and lift the hips upwards.  Breathe deeply as you move. The balls should roll upwards and downwards across the upper region of the back.