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  • Writer's picture Sporty Healthy Habit


There is a good chance that you are asking how an everyday ball can help with something as serious as sciatica, but here's how it works:

It works by applying pressure on and treating trigger points in the piriformis muscle, which is located next to your sciatic nerve. The pressure of your body weight pressing into the area of your back that is causing you discomfort will cause your muscles to relax and release.

Massage Ball on upper back
Massage Ball

Do massage balls work for sciatica?

As already stated, they do. Below are some of the massage ball set that relieve sciatica.

Lacrosse balls

These massage balls are used to reduce muscle tension and contractures that put pressure on the sciatic nerve, which is responsible for sciatica symptoms. Start with the softer balls to get the body used to them, and then go to the tougher balls. Acupressure balls are used to relieve trigger points in the thick musculature of the lower back, which is the source of sciatica. By massaging your body during the first signals of discomfort, you may almost surely save the pain from taking over your life.

Massage balls with spikes

When the muscle knots are extremely deep and intense, this model of balls enables a deeper depth of stimulation to be conducted on the back, which is beneficial. It is recommended that you begin with gentle routines at the beginning of your training. The spikes do not cause any damage to the skin, but they do help to disperse tensions when you apply light body pressure to the balls.

Double Peanut Ball

The muscles closest to the lumbar vertebrae, the location of sciatica, are activated by the use of this ball-modeling technique. The ball should be on the floor with your body resting on top of it, exactly where you want to exert pressure on the ball. Despite the fact that the movements are more restricted, the bilateral massage allows for a greater area to be covered without the risk of placing pressure on the spinal cord.

Vibration massage ball

A twofold benefit of using this ball is that it may be used with one hand to reach difficult-to-reach areas while the vibration of the ball uniformly stimulates myofascial tissue and tightened muscle fibers, which is particularly beneficial. Instead of exerting excessive pressure on your body, simply allow the vibration to do the work for you as you relax and take pleasure in the sensation of pain alleviation.

Foam roller

The fact that this is not a massage ball is that it provides benefits for alleviating contractures and nerve compressions in the back, despite its appearance. There are variants that produce vibration, similar to massage balls, so if you have this device at home, it may be utilized to provide relief in the lumbar region as well as other areas of the body.

How do you massage a trigger point ball for sciatica?

Tape two tennis balls together such that they are near to each other. While lying on the floor, place the secured balls under your lower back, buttocks, or upper thigh and gently move about to identify sore muscle regions with your fingers. When you find a tender spot, concentrate your attention on it and gently push it.

To loosen up stiff back muscles, place a tennis ball between your chair and lower back and press down on it.

Does a vibrating massager help sciatica?

These gadgets help to increase blood flow to the affected area, which aids in the healing process and reduces discomfort. You could use a vibration therapy device on your Piriformis and hamstrings to relieve sciatica symptoms. Among sciatica patients, these are the two muscles that are most frequently worsened by their condition.

How do you release a sciatic nerve?

Because you may provide treatment yourself and in the privacy of your own home, massaging your body with a tennis ball is referred to as "self trigger point therapy." As this treatment approach becomes more popular and information becomes more widely available, it's critical to ensure that you're doing it correctly.

1. Get on the tennis ball and lie down.

2. Position the tennis ball on the sore area of your lower back or glutes.

3. Take a deep breath and roll up and down on the ball, focusing on the most painful area for 30-60 seconds.

4. Repeat with the tennis ball on the next painful place.

Trigger Point Massage on back
Trigger Point Massage

Lower Back Sciatica Tennis Ball Massage

Simply put the ball on the floor and attempt to perch on it. Hold your weight with your hands and knees so you can relax into it and position the ball right on the trigger point. You will be able to feel the ball rolling on that trigger point if it is yours. It will provide immediate relief.

You should be able to feel the discomfort subside after 20-30 seconds of rolling about on the ball. Don't overdo the workout. Stop immediately if it becomes unpleasant and apply an ice pack to the affected region.

Wall release

The final activity is simple to do. Take the tennis ball and then place it between your back and the wall. That's all you have to do.

Roll the ball in a circular manner and take it slowly. Pushing too hard can make the pain worse. Take a few breaks in between, and you'll see the reduction over time.

Two Balls And A Sock

This exercise will help you relieve discomfort if you have a torn back muscle. Two tennis balls and a sock are the only items required.

To begin the practice, place two tennis balls inside the sock and secure the end to prevent it from escaping. Place it on the floor and roll it up and down on either side of your spine. This exercise will release your muscles and improve blood flow.

Piriformis Release

To complete this workout, you must first comprehend the Piriformis. A piriformis muscle is a flat muscle that lies beneath the gluteus maximus. The sciatic nerve is pushed as this muscle contracts up, which helps rotate the hips.

Using this exercise, you can quickly resolve this problem. To properly execute the piriformis release, begin by placing the ball on the floor and perching on it with the outside center of your glute.

Maintain the straightness of the opposite leg while bending the one that is lying on the ball. Make circular motions with the ball. Do this for twenty seconds at a time, pausing if the discomfort becomes too much to endure. It's possible to do it on both sides.

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