Sciatica, a symptom of a pinched nerve or disc herniation, involves pain that shoots down your sciatic nerve from your lower back, through your buttocks and into your leg. In most cases, sciatica dissipates on its own within six to eight weeks, but in the meantime, sciatica can be very uncomfortable. Several home remedies can manage pain and discomfort, including tennis ball massage. Consult your physician if pain is severe of persists for more than one week.
Symptoms
The symptoms of sciatica, aside from the radiating pain down your sciatic nerve, include numbness or muscle weakness along the nerve, pins-and-needles pain in your foot or toes, pain in one part of your leg with weakness in another, and in rare but severe cases, a loss of bowel or bladder control. This is a sign of a serious condition called cauda equina syndrome and requires immediate medical attention. If your pain does not improve after a week or worsens progressively, seek medical care.
The Basics
One of the best home remedies for relieving the discomfort associated with sciatica, or other aches and pains, is tennis ball massage. Regardless of the cause of your sciatica, you benefit from relaxing those muscles, says health science journalist and former registered massage therapist Paul Ingraham. According to Ingraham, a knot or "trigger point" is a "clenched patch of muscle tissue," and using the tennis ball works the muscle by stretching it and allowing fluids to drain out.
How to Use the Ball
Lie on the floor, facing up with your knees slightly bent. Place the tennis ball between your buttocks and the floor, near the edge of your hip. Gently move the ball until you find a tender spot, but avoid putting the ball directly under your spine. Relax into the ball as it creates a mild discomfort for 15 to 20 seconds; the discomfort is a sign that the toxic tension is leaving the muscle, according to licensed muscular therapist Steve Cunningham. Repeat four or five times daily.
Modification
Once you are comfortable using the tennis ball to loosen the muscles in your buttocks, modify the massage by repeating the prior procedure, then allowing your bent knee to drop to the floor while you maintain the position of the ball beneath you. Pause with your leg on the floor, then bring it back up to the starting position. Repeat the modification for two to four minutes, a few times daily. Also be sure to use the tennis ball on the opposite side to balance out your muscles, Cunningham says.
Other Remedies
Additional remedies beyond tennis ball massage might also help alleviate some of the pain from sciatica. Ice packs, heat, massage, stretching, over-the-counter pain relievers and regular exercise are all home remedies recommended by MayoClinic.com. Physical therapy, steroid injections and surgery are treatment options your doctor can discuss with you.
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