Back pain. If you’ve ever experienced it, you know how it can completely throw a wrench into your daily routine. You may have lifted something improperly, and suddenly you can barely stand up straight let alone walk around. Perhaps you’ve suffered from chronic back pain, and you can no longer do the activities you enjoy. Whether your pain is chronic or acute, you’re aching (pun intended) for relief! Back pain is a general term that people normally use for any type of discomfort in the back or spinal region. This can include tense muscles in the upper back, which can sometimes improve from a simple massage.
Other types of lower back pain that aren’t a result of a compressed sciatic nerve are usually related to the muscles. If the muscles in the lower back are tight, strained, or pulled, it can lead to lower back pain. Sometimes back pain is so excruciating that people find it hard to find any comfortable position. The good news is that sciatic pain typically resolves on its own between four and six weeks. But four to six weeks can be a very long time to live with such debilitating pain. Luckily, there are some home remedies and exercises that you can try at home to relieve lower back pain.
Tennis ball therapy has been shown to reduce lower back pain by working the piriformis muscle, which is located in the posterior pelvic region near the sciatic nerve. You can do this therapy from your own home.
Start by sitting or lying on the floor and placing the ball on or near the muscle where it feels that the pain is originating from. You can use one or two balls to do this. Using two balls generally works a larger area with less pain, since the pressure is distributed over two balls; however, you may find it easier to start by working with one ball until you get the hang of things. Slowly move your body so that the ball is moving around the muscle. Note any tender spots and compress the ball on these spots for 15-20 seconds. Doing this a few times per day will help to ease tension in the muscle and hopefully take pressure off the sciatic nerve.