If you deal with pain or discomfort from sciatica, you’re not alone. Up to 40% of people in the U.S. experience the condition at some point in their lives.
Characterized by irritation of the sciatic nerve in the lower back (or lumbar spine) region, sciatica “usually feels like a deep throbbing pain that radiates from the back or buttocks,” said physical therapist Chris DeRosa. DeRosa, who is a co-owner of Los Angeles-based Davis and DeRosa Physical Therapy, specializes in lower back pain and sciatica, among other issues.
Sciatica-related pain often continues down the leg and can travel as far as one’s toes, DeRosa noted, and may be accompanied by numbness or tingling.
According to DeRosa, because these symptoms are typically (though not always) muscular in origin, targeted exercises and physical therapy can be immensely helpful in improving sciatica and even resolving the condition completely.
“Sciatica is 100% treatable in most cases, and your physical therapist is your best line of defense,” DeRosa said. “Especially when symptoms first arise.”
DeRosa recommended some equipment that, in conjunction with proper exercises, can help assuage pain from sciatica. Before using any of the tools, be sure to consult with a physical therapist or doctor.
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Gentle stretching with a dedicated nylon strap tool
According to DeRosa, if a patient with sciatica has been clinically diagnosed with muscular symptoms, “the piriformis muscle, or as I call it, the ‘pain in butt muscle,’ is usually the culprit.”
“Sometimes, self-massage using a foam roller or massage gun/ball, followed by gentle stretching, can help with the symptoms and [be] part of our prescription for recovery,” DeRosa said.
DeRosa recommended this six-foot Stretch Out Strap for gently stretching the legs and upper and lower body. It’s designed with 10 loops that help you stretch with greater control; you can also use the loops as comfy yet grippy handholds.
The tool also comes with a stretching exercise booklet and access to a video stretching guide.
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A supportive lower back brace with 40,000 5-star ratings
In addition, DeRosa recommended this popular back support belt, designed to soothe lower back pain through firm yet comfortable support.
The belted brace is made with breathable, flexible mesh, so it’ll stabilize your back while still allowing for natural movement. You can also make use of its removable lumbar pad for days when you need additional stability and targeted compression.
Another plus, according to reviewers, is that the brace is subtle enough to wear under clothes if you prefer, lacking the bulkiness characteristic of other models.
It’s available in three colors and in sizes XS-XXXL.
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Self-massaging, including with a vibration therapy massage ball
DeRosa also recommended the Hyperice vibrating massage ball for gently massaging the piriformis muscle in your gluteal area.
Small enough to fit in your palm, the massage ball offers three vibration speeds to help soothe muscle stiffness and soreness.
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A budget-friendly foam roller for gentle exercise
DeRosa also recommended this foam roller from Healthy You for gentle stretching and self-massaging.
The roller is made with medium-firm foam that’s dense and durable yet slightly soft to the touch. It comes in three sizes, though DeRosa recommended the largest size (36 inches long).
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A reviewer-favorite roller that offers penetrating massages
Per DeRosa’s advice to invest in a foam roller, we think this textured massage roller is a good option for folks wanting the stretch of a roller and the precise targeting of a more specialized tool.
This “next level” medium-density foam roller is super popular among Amazon reviewers, who’ve given it 28,000 5-star ratings. It’s designed with three zones so you can customize your self-massage: a “palm” area that mimics the feeling of a light massage; a “finger” zone created for tissue flushing and an especially intense “thumb” region with projecting nodes.
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Or an extra-textured roller for even more intensity
If you’re seeking an especially intense massage, we think this deep tissue roller is a solid choice. The tool’s firm textured bumps are supposed to deeply penetrate into muscles while the spaces in between allow for movement of your soft tissue.
Something of a hidden-gem recovery tool, the piece has earned 4.7 out of 5 stars on Amazon. “It’s amazing how much of a difference the Rumble Roller has made in my life,” wrote one reviewer. “The roller really helped ‘loosen’ things up and significantly decrease[d] the pain and stiffness that I was suffering from.”
The roller is available in an “original” firm style and an extra-firm version. You can also grab it in several sizes.
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Or self-massage using specialized deep-massage tools
In addition, DeRosa suggested this trio of massage balls for massaging the gluteal area.
Designed to address muscle pain across the body, the rubber set includes a textured ball for targeting “trigger” points, a spiky ball for more intense tension relief and a firm, smooth ball for precise muscle massage.
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A muscle-massaging ball you can use while standing
Based on DeRosa’s recommendation of self-massage balls, we think this mountable massage ball would be a good choice for anyone who’d prefer to stand up while working out knots.
This trigger point ball is designed to create an airtight seal against a smooth, non-porous wall, so you can target tense muscles more precisely without having to lie down.
The device is meant to be used for up to 30 minutes, after which you should unclamp the tool from your wall to preserve the tool’s longevity and suction; the massage ball is not designed for permanent mounting.
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A handheld massage gun to relieve stiffness and tension
DeRosa also suggested the Hyperice percussion massager for targeting muscles in the gluteal region.
Designed to loosen knots and soothe stiffness, the device has three speeds and two interchangeable heads (which you can swap out depending on your needs). Available in two colors, it’s lightweight enough for you to carry with you and, according to reviewers, impressively quiet given its 40-watt motor.
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Or a unique heated back wrap with massage capability
DeRosa also recommended Hyperice’s heat and massage back wrap for soothing lower back pain.
The warming, vibrating wrap heats up six times faster than a standard heating pad, according to the brand, with an exceptionally large surface area that allows it to target discomfort more evenly and consistently than other options.
You can choose between three massage levels and three heat levels with the controller attached to the wrap. The device is made with comfy neoprene, which you can adjust to your desired level of compression.
The heated massager is also available in dedicated versions for legs and the right and left shoulders.
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A set of resistance bands with handles
“Our number one choice is usually resistance bands with handles,” DeRosa explained to HuffPost. “They are cost effective and come in varied resistance so people can use lighter or stronger bands if they feel the exercises [are] too easy or too hard.”
DeRosa recommended this five-pack of bands to start off with.
“Routines with the bands can be used to build upper body strength and lower body strength and of course should never be painful when performing,” he said. “We always like to incorporate functional exercises, like sit to stand from a chair or bed and supported step ups as these are weight-bearing exercises that not only build strength but also help increase bone density [since] our bone density decreases as we age.”
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A pair of ankle weights
“Adjustable ankle weights are great for doing upper and lower body exercises and allow you to increase or decrease resistance as needed,” DeRosa explained.
DeRosa recommended this pair of ankle weights, which are each adjustable from one to five pounds. They also have adjustable straps to ensure a comfortable fit. They’re available in multiple colors and with higher weight offerings.
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An under-desk elliptical machine
“[The] Cubii elliptical machine is a great way to increase lower body strength, ROM [an exercise technique to improve joint flexibility and mobility] and build some cardiovascular endurance,” DeRosa wrote.
The Cubii elliptical, which DeRosa specifically recommended, is compact, portable and offers adjustable peddling resistance. It fits easily under couches, arm chairs and desk chairs so you can enjoy a low-impact workout while sitting at home. It also has Bluetooth connectivity and an app that tracks your strides, time and more.
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Short balance activities, like the ones in this training book
“Falls are one of the most common way seniors injure themselves. Incorporating safe balance training to a program is essential,” said DeRosa. He recommended this book to get started, and also noted that many older folks enjoy chair yoga to improve balance and overall strength.