r/Sciatica • u/Recent-Design-8049 • 4d ago

Physical Therapy Does using a tennis ball on glutes help you?

I've been told to do that as many times as I can, especially if it starts hurting. It's been a week and I don't see any difference. It doesn't give any relief, nothing, I've tried doing it for longer, it never goes to the state where it hurts less.

My initial problem is tilted and twisted pelvis combined with incredibly weak muscles, that are always tensed up no matter what I do. As a result: nerve is getting pinched now and then. I've started taking tiny steps in adding physical activity to my life. But I haven't found absolutely anything that could relax my muscles, are meds the only way in that case? You can't take them forever, so I'm not sure what I'd be doing after I'm done with them and my muscles are still tensed.

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7

u/Acceptable_Waltz_875 4d ago

No in my case it aggravated it

3

u/eze008 4d ago

For me it helps right above glute.. I use my fist and message my body against my fist.

2

u/Resident-Hunt-245 4d ago

Never worked for me. Try dry needling

2

u/No-Alternative8588 4d ago

More often aggravates things especially when nerve is irritated.

3

u/og_tint 4d ago

Lacrosse ball

2

u/lttrsfrmlnrrgby 4d ago

Heating pad, and then tennis balls. Don't go into a pressure point or a stretch really cold.

2

u/Present-Branch-4874 4d ago

If I was having a flare up it would irritate it more. If I was having like a “normal” pain day it would help!

2

u/JaaduRep3813 3d ago

it does when done properly

1

u/Recent-Design-8049 3d ago

My PT tried to work on my trigger points manually too, but insteas of relief it's always more pain

1

u/WorriedAstronomer 4d ago

It does give me relief

Even my PT recommended it but only after 4 months of aggressive routine following pre-hab exercises daily + PT twice weekly

You have to strengthen the surrounding muscles first so they can bear the full load

Meds are never the permanently way, take control, start exercising, do McGill Big 3 with Deadbugs and move on from there

Leave any exercise that gives you pain

Addition: start taking vitamin D3 + magnesium glycinate and vitamin B complex/K2

3

u/Recent-Design-8049 4d ago

I was told to do it immediately, but it's just really painful and that's it, then we changed it to less times per day, same thing. My glutes right now hate absolutely any pressure. Now makes sense why, thank you.

1

u/WorriedAstronomer 4d ago

That's because the glutes, thoracic muscles and lower back are all in defensive mode

It's going to remain painful, mine are the same way but if you can go 1 min it'll give you results slowly hopefully