woman lying on top of a tennis ball
Julie Hambleton
Julie Hambleton
November 24, 2023 ·  3 min read

How To Relieve Sciatic Nerve Pain And Back Pain With Just a Tennis Ball

Sciatic nerve pain caused by Sciatica or Piriformis Syndrome affects up to an estimated 40% of people at least once in their lifetime. It is caused by impingement in the lower lumbar spine. The pain can vary from mild to severe affecting the region stemming from your lower back through the glutes and down the back of either leg. (1,2)

Sciatica can come and go or become chronic.

sciatica
Credit: Youtube

Depending on the level of pain you experience, finding ways to relieve sciatica can be a challenge. However, would you believe the answer to relieving sciatic nerve pain caused by Piriformis Syndrome could be the humble tennis ball? With so many of us experiencing back pain on a regular basis, it’s a relief to know there are products out there that actually work. To learn more about Meggie’s pain remedy secret she shared with you at the end of this video, click here! This is the new weapon in Meggie’s arsenal keeping her active and stopping pain in its tracks.

Tennis Ball Therapy

tennis ball therapy
Credit: Youtube

Tennis Ball Therapy is a form of Self-Myofascial Release Therapy. This technique applies continued pressure to an area of myofascial tissue to relieve restrictions, tightness, and inflexibility to return proper function and movement. (3) Both foam rolling and the roller massage (tennis ball) offer short‐term benefits for increasing sit and reach scores and range of motion at the hip, knee, and ankle. The short-term benefits can also enhance joint flexibility making it a good option for a pre‐exercise warmup and cool-down method. (4)

What is the Cause of Sciatica?

sciatica
Credit: Youtube

Pinched upper and lower lumbar nerves are the cause of sciatica. This compression could result from many different issues including (5):

  • A herniation
  • A compressive injury
  • A bulging disc
  • Psoas dysfunction syndrome

Is it Sciatica?

is it sciatica
Credit: Youtube

Often people mistake piriformis syndrome for sciatica. However, there are some distinct symptoms that will tell you your pain is sciatica, not Piriformis Syndrome including (6):

  • Pain in the lumbar (lower) spine
  • Unilateral pain (affects just one side or leg)
  • Burning sensation or pain deep in the glutes
  • Pins and needles
  • Leg weakness or heaviness of the leg
  • Sensitivity when the leg is raised straight out

Of course, when suffering from pain, you should confirm the cause with a visit to your doctor. They can do an exam to determine if it is in fact sciatica and what is causing the symptoms. 

How To Apply Tennis Ball Therapy

 how to use tennis ball
Credit: Youtube

The tennis ball works with gravity to press on trigger points, especially in the piriformis muscle. As the pressure is applied you reduce muscle tension while improving mobility and blood circulation.

To apply tennis ball therapy (7):

tennis ball therapy
Credit: Youtube
  • Lie on the floor with your knees bent in ‘zero position’. Place the tennis ball in contact with the area causing pain.
    • Never sit, only do this while lying down. You want the muscle in a relaxed state – applying a tennis ball when sitting could cause more harm.
  • Press down on each sensitive area until it feels like the pain has broken or is melting away.
  • Use gentle movement to allow the ball to roll back and forth.
  • You can use more than one ball if you are feeling intense pain. This will release direct pressure on specific points.
  • Stop if the pain becomes sharp as you could cause muscle or nerve damage.

The Bottom Line

bottom line on sciatica
Credit: Youtube

Tennis ball therapy is intended for temporary back pain relief. If pain is ongoing, or the massage aggravates the pain, speak to your doctor to have them determine if you have sciatica or piriformis syndrome. They can then refer you to a chiropractor or massage therapist to provide appropriate treatment for relief. 

Sources

  1. Sciatica: Of all the nerve.” Harvard. February 19, 2016.
  2. Sciatica.” NCBI. David Davis, et al. May 6, 2022.
  3. Self-myofascial release techniques using a tennis ball.” Human Kinetics. Hannah Ellerton.
  4. The Effects of Self‐Myofascial Release Using a Foam Roll Or Roller Massager on Joint Range of Motion, Muscle Recovery, and Performance: A Systematic Review.” NCBI. Scott W. Cheatham, PT, DPT, OCS, ATC, CSCS, et al. November 2015.
  5. How to Use a Tennis Ball to Relieve Back Pain.” Minnesota Spine Institute.