How To Use A Tennis Ball To Relieve Sciatica And Low Back Pain


How to Use a Tennis Ball to Relieve Sciatic Nerve Pain and Back Pain

A tennis ball can be an effective pain relieving tool to reduce your back pain. Sciatic nerve pain and low back pain due to other causes can be scary, especially when they are limiting your mobility and affecting lifestyle. Most people with chronic lower back pain may find that they would like to practice alternative ways to relieve pain such as physiotherapy and massages. Professional massage services are sometimes inaccessible or expensive. With this in mind, here is how you can use a tennis ball to relieve sciatic nerve pain and back pain.

Tennis Ball Massage Technique

All that you need for this sciatica ball exercise is a floor, duct tape, a couple of tennis balls, and no more than 5 to 10 minutes a day. Sound interesting? Here is what you will need to do:
1. Take two tennis balls and tie them together using duct tape. When completed, your massaging tool (tennis balls and duct tape contraption) should look like a peanut.
2. Keeping your knees bent, lie on the floor in the supine position (lying down face-up). Place the tennis balls between the floor and your back, where you feel the pain. The tennis balls should be centered just above the lumbar spine (lower back) and placed parallel to your waist.
3. Fix your body until you feel comfortable and balanced. Now raise both arms at 90 degrees toward the ceiling. Keep your arms as straight as possible.
4. Slowly lower your right or left arm back toward your head. When moving your arms, feel free to bend your neck backward.
5. Hold this position for 10 to 15 a seconds and gradually bring your arm back to its initial starting position.
6. Repeat the procedure with the left arm. Aim for at least 3 to 5 reps.

A single tennis ball can also be used to relieve buttock, lower back or even sciatica pain. In this case, place the ball under the area where you are experiencing pain. Lie on the floor while keeping your knees bent and move around to find a tender spot. Once you find the sore muscle groups, focus on pressing your back against the ball, but not too hard.


According to Mayo Clinic, tennis ball massage to relieve sciatic nerve pain and back pain is an inexpensive and effective therapy, especially in the modern age of crazy healthcare costs. It doesn’t even require you to visit a physical therapist or doctor. You may also need to do practice other exercises and pain-relieving techniques are also crucial to keeping the pain at bay. Although this technique is quite safe, a sudden and sharp pain may indicate that you have damaged your muscles or nerves. You should stop the motion and adjust the position of tennis balls.

Still feeling pain or the pain is getting worse? Do these spinal decompression exercises or consult the professional physiotherapist to avoid getting your spinal cord or muscles damaged.
If you are looking for a professional team of physiotherapists in Edinburgh, our experienced team at Move Freely can help you relive your sciatica or lower back pain. We work closely with you to diagnose the underlying condition and devise an individual treatment plan tailored to suit your needs.



Please enter your comment!
Please enter your name here