When lying down or sitting on a ball using gravity, the tennis ball supports and treats trigger points in the piriformis muscle. This reduces muscle tension and improves mobility and blood circulation.
Watch a physical therapist use a tennis ball to massage the sciatic nerve in the lower back and leg. Pressure on the sensitive area of the leg or lower back relieves the pain. And the best part is that you have full control over how much pressure you put on the website.
Try these tips:
- To continue. It’s okay not to use your back when it hurts.
- Find a comfortable position. While you are resting, you may need to experiment with pain relief poses.
- Try heat or ice. Ice can relieve pain, while heat can relax tense muscles.
- Try simple pain relievers.
- Lower back point. The lower back is also called the sea of vitality. As with the belly point, pressure on this point provides effective relief from lower back pain and sciatica.
Kicking two tennis balls together can create a track where the spine sits and works the muscles on both sides of the spine. If you roll the ball over these areas for a short time, relax. It is good to focus on an area such as the lower back.
You can also use a single tennis ball to relieve pain in your lower back, buttocks or sciatica. Lie on the floor, place the ball under your back, buttocks or thighs and move slowly to find the muscle groups that are sore.
Massage therapy can significantly heal many lower back problems and relieve pain. Especially in the case of stress-related back pain, when the rectus muscle is used, the pain can be fought at its source - for faster and longer lasting relief.
Keep both hands behind your thigh and close your fingers. Lift your left leg and place your right ankle over your left knee. Hold the position for a moment. This helps to stretch the tiny piriformis muscle which sometimes becomes inflamed and presses against the sciatic nerve, causing pain.
Certain postures and movements can make pain worse.If the sciatic nerve becomes irritated or inflamed due to a herniated disc, the pain usually gets worse when you sit down. Lifting heavy objects can make pain worse, and coughing can cause excess gelatin to leak, which can cause or worsen the pain.
Place a tennis ball on the floor and gently roll it under your feet for a few minutes to loosen the plantar fascia and greatly reduce the possibility of irritation. Apply enough pressure on the ball to get a deep massage. You may be in pain, but relax when you are in pain.
Medicines that we frequently use include anti-inflammatory drugs, muscle relaxants and, in severe or persistent cases, narcotic pain relievers, antidepressants or disease medications. Over-the-counter medications such as acetaminophen, ibuprofen, or naproxen can be used first and are often effective.
Excessive rest and pain medication may be enough to help a person cope with pain in the buttocks. Other home remedies include applying ice or heat to the area and gently stretching the legs, buttocks, and hips.
How it works: Lie flat on your back - keep your heels and buttocks in contact with the bed and bend your knees slightly towards the ceiling. Place a pillow between the bed and your knees for support. If you don’t find relief after a few days, don’t worry, no sleeping position is for everyone.
Massage therapy is an effective way to relieve pain. A 2014 study even found that deep tissue massage may be as effective as nonsteroidal anti-inflammatory drugs in relieving back pain, which can be a symptom of sciatica. Massaging these tense muscles can help reduce pressure on the sciatic nerve.
A neurologist or a doctor who specializes in the nervous system is the best person to treat severe sciatica. In these cases, your GP can refer you to a specialist.
Pain relievers like ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve) are sometimes helpful for sciatica.