Sciatica refers to pain that begins in the sciatic nerve, which is the largest nerve in your body and extends from behind your pelvis down the back of each thigh, says Ohio State University Medical Center. Sciatica is typically caused by a herniated disc in your spine, that is creating pressure on the nerve. Symptoms consist of lower back pain that radiates down the buttock and one leg, pain from your buttocks all the way to your foot, or in extreme cases, weakness and numbness. Ball exercises are often part of the treatment protocol for sciatica. Consult your doctor or physiotherapist before trying ball exercises for sciatica.
Rock Your Body Back and Forth
When your pain is strong and you can't do a lot of movement, sit on an exercise ball with your feet on the floor and hands at your sides or on your hips. Roll forward slightly, pulling your abdominal muscles in and tilting your pelvis slightly forward. Roll back to the middle, then roll back slightly, arching your back a tiny bit. Do 10 repetitions, or as many as you are able to do.
Side to Side Roll
Perform essentially the same movement as the back and forth, only move your body from side to side. You may need a wider stance to keep your balance as you move yourself to the right, back to the middle, then to the left. Perform 10 reps, or as many as you can.
The Ball Bridge
When your back is a little looser and you have some mobility, try the bridge. Lie on the floor with your calf muscles resting on the ball. Lay your hands on the floor, and lift your buttocks off the floor, keeping your abdominal muscles tight. Hold the bridge position for five seconds, and perform the exercise three to five times.
Abdominal Ball Stretches
To stretch out your midsection, lie on the floor with your legs on the exercise ball. Place your hands behind your head and pull your belly button in towards your spine. Ensure your lower back is flat against the floor. Slowly lift your shoulder blades 1 or 2 inches off the floor, keeping your chin up and neck straight. Hold for a moment, then lower yourself down and repeat five to six times.
Tennis Ball Rolls
Stand with your back to a wall, and your feet about one foot away from the wall. Place a tennis ball between your buttocks and the wall on your sore side, in the area of your back pocket, says the Trigger Point Therapy Workbook. Roll the tennis ball into your buttock, around the whole area covered by the pocket.
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