Back pain, as well as sciatic nerve pain, are unfortunately not rare conditions. Many people around the world suffer from them on a daily basis. In addition to being very bothersome, they can turn even the slightest movements of daily life into real chores.
Despite the fact that these pains are very common, it seems quite logical that they have triggering factors that favor their appearance. The most common ones are obesity, inactivity, injuries resulting from physical exertion, or regularly adopting an unhealthy posture for the back.
Rest assured, these pains are usually temporary and disappear quite quickly. However, there are simple solutions that will allow you to make this suffering disappear as quickly as it appeared.
First of all, from the moment you realize that you have pain in your lower back, relax and put some ice on the painful area. Also, don’t forget that the effectiveness of stretching in this matter is no longer really in doubt. Exercises aimed at stretching the piriformis, hip or even the pigeon pose have the merit of helping to calm the symptoms of back pain.
But today we will focus on a method that is known to give quick and satisfying results, which is the tennis ball method. A trick that, understandably, has quickly gained in popularity.
How can a tennis ball be beneficial for you?
The secret behind the effectiveness of such a trick lies in the fact that the tennis ball is designed to massage the area where the piriformis muscle is located, which is located very close to the famous sciatic nerve.
Although at first glance, this practice may seem uncomfortable, you will quickly realize that it works exactly the same way as a regular massage, and any slight discomfort you may feel at the beginning will soon be replaced by a feeling of relaxation and well-being. In addition to this, it is a very accessible and economical solution that is available to everyone.
How to relieve your back with this technique?
Start by lying down on the ball and locate the exact spot where your back pain is coming from. Your search area usually begins above your buttocks. Once you have located the spot, place the ball underneath it and relax, making sure that some of your body weight rests on the tennis ball.
Maintain this position for a period of 30 to 60 seconds, or until you feel the pain beginning to subside. The total duration of this therapy should be between 5 and 10 minutes.
Here are some tips to keep in mind for preventing back pain:
- Maintain a correct posture when walking, sitting and during any physical effort.
- Avoid staying seated or standing for long periods without taking a break. It is recommended to move and change position regularly.
- Practice regular physical activity, such as walking or swimming, to strengthen your back muscles and maintain flexibility.
- Maintain a healthy weight to avoid putting excess pressure on your spine.
- Use proper lifting techniques when lifting heavy objects, by bending your knees and keeping your back straight.