Sciatica pains

How To Use A Foam Roller For Sciatica

Nidhi Nangia
By Nidhi Nangia. Updated: January 20, 2017
How To Use A Foam Roller For Sciatica

Inflammation of the piriformis muscle often causes sciatica pain. The pain is caused due to compression on the patient’s sciatic nerve. Using a foam roller for exercising can alleviate such pain by releasing tension from muscles around your sciatic nerve. We have already told you how to prevent sciatica, how to treat sciatica in the leg, and how to get rid of it using home remedies. Here at, we will tell you how to use a foam roller for sciatica.

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  1. Piriformis exercise
  2. Hamstring exercise
  3. Ab strengthening with foam roller
  4. Strengthening abs at a higher level

Piriformis exercise

Sit on the foam roller’s center with your feet on the floor and knees bent. Cross the left leg on your right thigh, and lean over the right in such a way that only the right glute of your body touches the foam roller. Then, roll up the glute by straightening your right knee. Do not roll your glutes center, as this may compress your sciatic nerve. Sit 20-30 seconds on your tender spots, switch sides and reverse directions.

How To Use A Foam Roller For Sciatica - Piriformis exercise

Hamstring exercise

Sciatica may also be caused by tight hamstrings. Pressure on your sciatic nerve may cause your leg muscles to tighten. Whether your sciatic pain came before the tension in your hamstring, or after that, foam rolling can bring a lot of relief in your soreness. To do a hamstring exercise using foam roller, keep your right leg on top of the foam, and give support to your upper body with the hands behind you. Bend the left knee while keeping your foot on the floor. Starting from the back of your knee, roll up your thigh while giving attention to the tender spots. Repeat the exercise on left.

How To Use A Foam Roller For Sciatica - Hamstring exercise

Ab strengthening with foam roller

You will be less likely to have sciatic pain and will recover quickly if you build your core stronger. You can use a foam roller to strengthen your abs, and give better support to your lower backs. Sit on a foam roller’s end, lie back and let your head rest on the opposite end. Bend your knees at an angle of 90 degree, and keep your feet over the floor. Keep your arms on the floor at sides like the letter ‘T’. Then, lift one leg towards the ceiling while keeping the lower back neutral. Do not flatten or arch it.

Strengthening abs at a higher level

You can acquire a higher level of abs strength with a foam roller too. Start with the same position as the last exercise, and raise your arms above the head while resting them on the floor. Bring your knees above the hips. Then lower a leg to the floor, ensuring that the position of the lower back does not change. Bring back the first leg, and repeat with the other.

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to How To Use A Foam Roller For Sciatica, we recommend you visit our Diseases & secondary effects category.

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How To Use A Foam Roller For Sciatica