How to Use a Foam Roller for Sciatica (Step by Step Guide)

Sciatica indicates back pain carried out by a problem with the sciatic nerve.  It is an extensive nerve that extends from the lower back near the beyond of each leg. When someone gets injured or creates pressure on the sciatic nerve, it causes an ache in the lower back and spreads out to the other portions of your body like hip, leg, and buttocks.

Exercising with roller foam is one of the most effective remedies that can relieve the Sciatic. But a huge number of people don’t know How to Use a Foam Roller for Sciatica properly. Consequently, they don’t get better results and sciatic still remains.  Keeping them in our mind, here we have assembled some of the ways that will make you comprehend how to use a foam roller appropriately.

Does a Foam Roller Help With Sciatica?

We use several Massager for Sciatica and Foam roller is one of them. Foam rolling is contemplated as one of the effective methods that you can execute if you are suffering from a sciatica problem. Utilizing a foam roller is a grade of self-myofascial release and is often run down for aiding pain that is connected to tightness placed in the fascia. With the ease of foam rolling, you can get relief from sciatica as it helps remove back pain that happens due to the sciatic nerve.

Does a Foam Roller Help With Sciatica

As stated by a physical therapist named Dr. Karena Wu, “ Foam rolling is a sort of self-massage to the soft tissue that aids in releasing tight band in soft tissue and alleviating back pain”.  She added that, when a patient with sciatica does foam rolling, it increases blood flow, which then helps in reducing the pain. So it has been cleared that proper foam rolling helps with sciatica, right? You can get different durable foam rollers at Amazon at an affordable price.

How to Use a Foam Roller for Sciatica

Using a foam ruler is not a hardened task at all but as we don’t know how to use it properly, we feel that using foam rollers is difficult. If you can utilize a foam roller in exact ways, it will assuredly alleviate your sciatica along with other pain. If you are puzzled about using foam rollers, track down the below steps.

How to Use a Foam Roller for Sciatica


Set on the floor first and extend out your legs in front of you. Keep the roller under your left calf. Keep the right leg straight on the floor or cross the right ankle to create extra pressure on the left side. Now with your hand press your hips off the floor. You are ready now, let’s roll your left leg from the ankle to beneath the knee. Once it is done with the left leg now repeat on the right calf.

Iliotibial Band:

For an iliotibial band, using a foam roller is a bit harder.  To do it, lie on the left side of the floor.  Now place the foam roller under the left hip. Cross the right leg over the left leg. If it is done then roll your left leg from the upper thigh to below the knee. Repeat it with your right leg again if you are done with your left leg.

Low Back:

Foam rolling can decrease your low back pain that is related to sciatica. For the low back, the majority of people don’t know how to use a foam roller, follow the instructions below.

  • Lie on your back and place the foam roller.
  • Bend your knees into your chest and hold your shins with your hands.
  • Now yield your weight side by side for 2/3 minutes each.


Kick off setting on the roller and extend your legs forward. Now, cross the right leg over the left and bend your knees. Keep your right legs with your right hand and keep the balance of your body backward with your left hand.  Now roll forward and upward smoothly.  Do it for ¾ minutes that help to reduce back pain.

Safely Crack your Back:

Set your foam roller on the floor and lie down on it and bent your knees. Keep your feet flat on the floor. Ensure that you have lied back and fly your hip slightly upward. Now slowly roll your bodies onward to backward. You may feel a crack on your back during your roll en route towards your feet. If you feel pain then stop doing it.  To get proper results, you can do it regularly for 3.4 minutes.


Hamstring is one of the three thigh muscles that are placed between the knee and hip. Using a foam roller in the hamstring is easy and relieves pain that is related to sciatica. Sit on the floor first and then place the roller under your thighs. Once it is done, use your hands to uprise your hip and start rolling from glutes to the knee or knee to the glutes.

Safety Tips When Using a Foam Roller

When using a foam roller, a major portion of people make some mistakes that can be hazardous instead of advantages. The most common mistake that we do is, we use foam rollers on bones or joints that should be completely avoided. Stay away from rolling over your neck and back aiming to shield your cervical and lumbar spine.

Safety Tips When Using a Foam Roller

Stop ruling over if you feel discomfort otherwise it can bring soreness on your muscles.  As stated by dr. Folden “People who have smashed skin and sensation should avoid foam rolling.  Foam rolling with thinner enhances the risk of pressure sores. So it’s better to keep your thinner skin from rolling over to avoid major injuries.

Never increase the extremity and duration of foam rolling abruptly, do it gradually depending on your sciatica. If you suddenly increase the duration and power, there is a huge chance of being injured. Avoid rolling your body parts that are still sore as well. So, it is important to maintain these safety tips to stay away from major problems.


In this context, we have demonstrated How to Use a Foam Roller for Sciatica. We hope you have got your relevant answer to your query. Foam roller is a type of massager that the majority of people utilize for sciatica and it is beneficial to reduce the pain related to it. To get effective results from foam rolling, you should perceive how to use it properly.  Execute our above-mentioned using ways and get yourself relief from sciatica.

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