Use This Tennis Ball Exercise to Relieve Sciatica & Lower Back Pain

Lower back pain can be absolutely debilitating; it is a true obstacle to productivity.

It tends to appear when it is least convenient, like when you are trying to play sports or carry groceries from the car.

When you are young, it is really more of an inconvenience.

Unfortunately, as you grow older lower back pain becomes more extreme and harder to overcome. According to PositiveMed, Sciatica is the most common culprit.

It occurs when the sciatic nerve in the back is pinched by a herniated disc.

Other common back issues are usually the symptoms of pulled muscles or muscle strain.

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1.) Tennis Ball Exercises for Back Pain

If you want to lessen your pains and aches, you must exercise your piriformis muscle.

Physical therapist Manu Kalia can show you how to do this, as outlined in the video.

You will need a tennis ball (or two tennis balls wrapped together).

You then must lie on top of the tennis ball or balls, rolling and swaying, and allow it to massage your glutes.

The piriformis muscle is the one located very close to the sciatic nerve, and this tennis ball exercise will help to alleviate pain in that general area.

Vary your positions on the ball to widen the affected area.

2.) Other Ways to Alleviate Sciatica Pain

The Mayo Clinic recommends trying a couple of other things to alleviate your pain, such as hot or cold packs and ibuprofen.

Cold packs are helpful for healing pulled muscles, while hot packs are better for immediate relief and relaxing.

These recommendations are especially nice if you do not like to work out or if you are unable to exercise.

This, however, will only help the symptoms of sciatica and will not work as a preventative measure.

If your pain is consistent and prevents you from living normally, you should see a professional or your doctor.

It may be a badly herniated disc or malformation that cannot be helped with a simple exercise.

You can watch the below video for a clear outline of the tennis ball exercise.

Try it in conjunction with consistent heating, icing, and ibuprofen and see how your back feels!

Watch This DIY Tennis Ball Exercise for Back Pain

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Have you tried this tennis ball exercise for lower back pain? If so, please share your results here or any valuable tips you may have picked up along the way!

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