How To Relieve Sciatic Nerve Pain With A Tennis Ball

Remove Muscle Knots Yourself Tennis Ball Release

{\rtf1\ansi\ansicpg1252\deff0\deflang2057{\fonttbl{\f0\fnil\fcharset0Calibri;}} {\*\generator Msftedit 5.41.21.2509;}\viewkind4\uc1\pard\sa200\sl276\slmult1\qj\lang9\f0\fs28Hi, I'm Paula Moore The Chiropractor and I am here to talk to you today about how touse a tennis ball for your lower back trouble. Now I probably didn't invent this but I feelas if I have because my patients absolutely love it and they tell me it's the best thingthey have ever learned.\par I don't know how long it has been around,but I found it one day after I had injured my back and I haven't looked back since. Itis one of the most popular exercises I give my clients. I use it to get rid of knots inthe low back. It can be used all over the

body but it is particularly great for thelow back, in those hard to reach places.\par I'm going to show you where you are goingto be using this. This is you facing the spine, looking from behind. The tennis ball is to be used in yourlow back, between the crest of your pelvic bone and the lower margin of the ribs, eitherside of the lumbar spine. Those are the areas you are going to be looking for your muscularknots.\par When you are lying on your back you are goingto be placing it along the lumbar margins. In particular, there is a sweet spot whereyou get on a muscle called your quadratus lumborum (the QL). On most people I can finda trigger point (a muscular knot) on the QL.

Certainly found on people with lower backpain.\par This is so effective, because you can travelwith a tennis ball so you are never stuck in pain, not knowing what to do. So this isgreat for muscle spasms and knotted muscles. A knot in a muscle you can think of as a buildup of lactic acid where a muscle has been over working. So athletes get these and peoplewith back trouble get these, where the lactic acid has formed a knot. \parPressure can either be applied with my thumb, as a chiropractor, or my elbow when I'm feelingparticularly mean or a tennis ball. So you can apply pressure to your own trigger pointsand help melt them away. So take a look at

me lying on my back now.\parSo just before you lie back, you've got your tennis ball in the same hand as the side you'llapply it to. You're going to lie on your back and roll your knees to the side. Have a feelwith your own fingers for the tender points, the areas that feel knotted. Move the tennisball around until you find a particularly tender point. Remember the spots between thecrest of the pelvis and where the ribs end and close to the bony spine but not on thebone. \par So you put the ball in and you roll your kneesback. Move the ball around until you find a tender point. For some people this is enoughweight to get the tension onto the ball and

feeling the tenderness. If you can't finda tender point, you can increase the weight on the tennis ball. I do this by taking myfoot onto my opposite knee and tipping. Sometimes I use my hands, cupping them over my kneeand tipping right onto the ball, putting a little more weight onto the point. \parThe key with these tender points is that you need to stay on the point until the discomfortcompletely fades. If you come off the ball before they have faded you can actually switchthe points on and cause aggravation. If you feel the tenderness travel down your leg,that's ok, just remember that that is a more chronic point that has been there longer.Stay on it until it completely fades. On average

that will take from 20 seconds to two or threeminutes for the more chronic points. \par When the pain has completely gone, slowlyroll off the tennis ball and move the tennis ball to another tender point. Find two or three tender points each sideand remember to stay on them until they fade completely.\parTo come off the ball, roll your knees away and come up onto all fours, don't just sitstraight up. This can be done every single day. This exercise is best to be done onceyou have been up a couple of hours. My preference is to do it after a hot bath or after a littleexercise or at the end of the day when you will get a lot more out of it. You may bea little sore after the exercise.\par

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