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Swiss ball exercises have been shown to be effective in the recovery from low back pain and sciatica, particularly in patients with failed surgical outcomes, when compared to other forms of exercise (Yoon, Lee, & Kim, 2013). Exercise balls are affordable, versatile, and convenient for home use, making them a great addition to your recovery toolkit. In my practice, I often incorporate them into treatment plans for sciatica, and patients appreciate both their simplicity and effectiveness.
Swiss Ball Exercises For Sciatica You Can Do At Home
These will be great for those with disc issues. If you are unsure, take this free quiz to figure out if your pain is coming from disc or spinal stenosis.
Nerve Glide with Exercise Ball
While lying down have one leg extended on the ball (the one that is painful) and the other bent. Make sure your head is resting. Pull your toes back on the leg that is painful, feel the stretch in your calf, and then point your toes down. The stretch should go away.
Do this 20 times and hold the stretch for 1-2 seconds.
Hip and Spine Extension
With your feet on the exercise ball and your back on the floor, slowly lift your hips toward the ceiling. Squeeze your butt on the way up!
Complete 2 sets of 12 repetitions.
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Bridge with Ball
With your upper back supported on the exercise ball and feet flat on the floor, lift your hips into a bridge position to engage your glutes and core while opening the hips. Feel the stretch in the front of your legs. Don't go high if it bothers your back!
Completed 2 sets of 15 repetitions.
Stir the Pot
Place your elbows right under your shoulders and rest your hands on the ball. Make sure you keep your back straight and keep your abs tight. If you can't do this on your toes, go down to your knees. Try to complete little clockwise and counter clock wise circles.
Complete 2 sets of 20 small circles.
How to Use an Exercise Ball for Sciatica Pain?
You can use a ball for many exercises. You want to make sure it's the proper size and blown up all the way. Typically the large is a good size! Here is the ball I use. (As an Amazon Associate I earn from qualifying purchases).
How to Decompress Your Spine with an Exercise Ball?
Spinal decompression is a highly effective treatment for sciatica, helping to ease pressure on the intervertebral discs and nerve roots. The good news? You can achieve this at home using an exercise ball. While the best stretches depend on the underlying cause of your sciatica, the exercise does separate the spine and can make an immediate difference. Just remember the rule of green and red lights: centralization (pain moving toward the low back) is a green light, while peripheralization (pain traveling further down the leg) is a red light and a signal to stop or modify the exercise.
Spinal Decompression Stretch with an Exercise Ball
- Find a non-slip surface (floor or yoga mat), place the ball down, and lie down over the ball face down with hands resting on the floor.
- Ensure the ball is positioned directly under your waist, allowing the curvature of your lower back to rest comfortably over it.
- Keep your legs, hips, and lower back fully relaxed
- While in position, breathe deeply with slow and extended inhalation into the low back, as if trying to fill the low back with air, and slow and gentle exhalation, fully relaxing and letting go of all tension in your body.
- Continue breathing gently while in this position and hold the stretch for 30 seconds. Repeat three times.
What Muscles Should I Work Out for Sciatica?
In my clinical practice, I tailor sciatica treatments to each patient’s unique needs. However, there are key areas that I focus on in nearly every case. Muscles, nerves, and mobilty. You can find details of each of these in my book as they are the pillars of my SPARK program.
- Muscles
- Nerves
- Spine Mobility
Here is workout you can do safely with sciatica but remember, the type of sciatica determines what workout is best. Make sure to figure that out, either with my quiz, or from your PT.
Summary
Swiss ball exercises are a highly effective, low-cost way to relieve sciatica and low back pain, especially for those recovering from failed back surgery. These movements improve core strength, spinal flexibility, and nerve mobility while promoting decompression of the spine. When done consistently and correctly, they can reduce pain, improve function, and support long-term healing.
Swiss ball exercises have been shown to be effective in the recovery from low back pain and sciatica, particularly in patients with failed surgical outcomes, when compared to other forms of exercise (Yoon, Lee, & Kim, 2013). Exercise balls are affordable, versatile, and convenient for home use, making them a great addition to your recovery toolkit. In my practice, I often incorporate them into treatment plans for sciatica, and patients appreciate both their simplicity and effectiveness.
Swiss Ball Exercises For Sciatica You Can Do At Home
These will be great for those with disc issues. If you are unsure, take this free quiz to figure out if your pain is coming from disc or spinal stenosis.
Nerve Glide with Exercise Ball
While lying down have one leg extended on the ball (the one that is painful) and the other bent. Make sure your head is resting. Pull your toes back on the leg that is painful, feel the stretch in your calf, and then point your toes down. The stretch should go away.
Do this 20 times and hold the stretch for 1-2 seconds.
Hip and Spine Extension
With your feet on the exercise ball and your back on the floor, slowly lift your hips toward the ceiling. Squeeze your butt on the way up!
Complete 2 sets of 12 repetitions.
Bridge with Ball
With your upper back supported on the exercise ball and feet flat on the floor, lift your hips into a bridge position to engage your glutes and core while opening the hips. Feel the stretch in the front of your legs. Don't go high if it bothers your back!
Completed 2 sets of 15 repetitions.
Stir the Pot
Place your elbows right under your shoulders and rest your hands on the ball. Make sure you keep your back straight and keep your abs tight. If you can't do this on your toes, go down to your knees. Try to complete little clockwise and counter clock wise circles.
Complete 2 sets of 20 small circles.
How to Use an Exercise Ball for Sciatica Pain?
You can use a ball for many exercises. You want to make sure it's the proper size and blown up all the way. Typically the large is a good size! Here is the ball I use. (As an Amazon Associate I earn from qualifying purchases).
How to Decompress Your Spine with an Exercise Ball?
Spinal decompression is a highly effective treatment for sciatica, helping to ease pressure on the intervertebral discs and nerve roots. The good news? You can achieve this at home using an exercise ball. While the best stretches depend on the underlying cause of your sciatica, the exercise does separate the spine and can make an immediate difference. Just remember the rule of green and red lights: centralization (pain moving toward the low back) is a green light, while peripheralization (pain traveling further down the leg) is a red light and a signal to stop or modify the exercise.
Spinal Decompression Stretch with an Exercise Ball
- Find a non-slip surface (floor or yoga mat), place the ball down, and lie down over the ball face down with hands resting on the floor.
- Ensure the ball is positioned directly under your waist, allowing the curvature of your lower back to rest comfortably over it.
- Keep your legs, hips, and lower back fully relaxed
- While in position, breathe deeply with slow and extended inhalation into the low back, as if trying to fill the low back with air, and slow and gentle exhalation, fully relaxing and letting go of all tension in your body.
- Continue breathing gently while in this position and hold the stretch for 30 seconds. Repeat three times.
What Muscles Should I Work Out for Sciatica?
In my clinical practice, I tailor sciatica treatments to each patient’s unique needs. However, there are key areas that I focus on in nearly every case. Muscles, nerves, and mobilty. You can find details of each of these in my book as they are the pillars of my SPARK program.
- Muscles
- Nerves
- Spine Mobility
Here is workout you can do safely with sciatica but remember, the type of sciatica determines what workout is best. Make sure to figure that out, either with my quiz, or from your PT.
Summary
Swiss ball exercises are a highly effective, low-cost way to relieve sciatica and low back pain, especially for those recovering from failed back surgery. These movements improve core strength, spinal flexibility, and nerve mobility while promoting decompression of the spine. When done consistently and correctly, they can reduce pain, improve function, and support long-term healing.
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