9 Best Foam Rollers For Sciatica In 2021

Written by Sneha Manandhar
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Sciatica is an extremely unpleasant experience, and doctors claim that 40% of people will endure this nerve discomfort at least once in their lifetime. The distress can result from a herniated disc, tightness of the muscles surrounding the nerve, or a contraction of the spine. suffering from sciatica feel a tingling sensation running down from the lower back to the buttocks and the back of your thigh and calf. The pain varies from person to person. While some encounter mild distress, others experience excruciating pain.

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Nextrino Nextroller 3-Speed Vibrating Foam Roller
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Planet Fitness Muscle Massager Foam Roller
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Brazyn Morph Bravo Foam Roller
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LuxFit Foam Roller
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TriggerPoint GRID Foam Roller
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American Lifetime Lower Back Stretcher
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Gimme 10 Foam Roller
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321 STRONG Foam Roller
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Teeter Massage Foam Roller
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You can try lying down or walking for immediate relief, but if you want further therapeutic healing, try out a foam roller for sciatica. A foam roller for sciatica is an excellent option to release tight muscle fascia surrounding the sciatic nerve and alleviates the tightness that causes the pain. You can find foam rollers in different variants, sizes, and softness. We have selected 9 top-class rollers that will help you find an ideal foam roller for sciatica.

Top 9 Best Foam Rollers To Relieve Sciatica

1. Nextrino Nextroller 3-Speed Vibrating Foam Roller

If you are an athlete and wish to stay on top of your game by avoiding sciatica injuries, Nextrino Nextroller is a must-have for you. This foam roller offers the best exercise for sciatic pain and is highly recommended by professional athletes. It is made with state-of-the-art technology that combines 3-speed vibration modes that distribute the perfect amount of pressure to your back and leg muscles. The roller also aids in the muscle recovery process by providing mobility and flexibility for athletes, weight lifters, yoga practitioners, and other professionals.


  • Portable
  • Rechargeable
  • Removable carry handle
  • Chemical-free
  • 3-speed vibration modes


  • Does not have in-built rechargeable batteries

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2. Planet Fitness Muscle Massager Foam Roller

Professional athletes emphasize carrying out a proper stretching routine to avoid injuries before heavy exercise or any sport. While conventional stretching methods have their benefits, the Planet Fitness foam roller helps to provide comprehensive muscle warmup — including the legs and back. Further, a foam roller hamstring stretch can help prevent sciatic nerve injury to a great extent. Likewise, it has a soft texture, which makes this roller very approachable for beginners looking to start the myofascial release. To use this foam roller, roll out your back, and apply pressure on your back area. Ease the sciatic nerve pain by targeting the muscles around the sciatic nerves.


  • Soft texture
  • Patented
  • Toxic-free
  • Deep tissue massage


  • Has small nubs

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3. Brazyn Morph Bravo Foam Roller

Brazyn Morph Bravo Foam Roller is a portable roller that easily fits in your bag. This Shark Tank featured product is lightweight and can further be collapsed in less than 2 inches diameter. Despite the feathery build, this bamboo and recyclable aluminum structure can support a weight of up to 350 lbs. The foam roller is easy to use and can span across your entire back, making it an ideal back exercise roller. Brazyn Morph Bravo Foam Roller is excellent for general usage and has proven to help in muscle recovery, improve fitness gains, and promote overall health.


  • Lightweight
  • Portable
  • Folds flat
  • Supports upto 350 lbs


  • Some may find it slightly expensive

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4. LuxFit Foam Roller

The LuxFit Foam Roller can be used for physical therapy, workouts, yoga, and massage therapy. It relieves muscle tension and increases muscle reflexology. This foam roller prevents muscle injury and helps maintain posture, body balance, and spinal cord stability. The Molded Polypropylene Foam Technology has a 2 lbs. per cubic foot density, and the smooth surface design repels moisture and prevents losing its shape.


  • Travel-friendly
  • Available in 4 sizes
  • Lightweight
  • Toxic-free
  • 3-year warranty


  • Might feel hard

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5. TriggerPoint GRID Foam Roller

TriggerPoint foam roller targets major muscles, and the grid helps reach out to deeper tissues while rolling through stiff muscles, knots, and kinks. It helps to reduce muscle and joint aches and provides a flexible action to improve your range of motion. This gridded foam roller is simple to use and is suitable for non-athletes as well as professionals. Moreover, this durable product is trusted equipment and widely recommended by physios and massage therapists.


  • Built from durable materials
  • Suitable for both non-athletes and athletes
  • Comes with a free online instructional video
  • Chemical-free
  • Patented design


  • Not recommended for people with joint or flexibility issues

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6. American Lifetime Lower Back Stretcher

Sports-related mishaps can lead to painful consequences like muscle cramping, nerve injuries, or even sciatica. For instant relief from these pain, professional therapists and chiropractors recommend American Lifetime Lower Back Stretcher. Rolling out your back with this foam roller for only 10 minutes a day guarantees long-term comfort. This product also helps heal chronic pain, spinal stenosis, or pain caused by herniated disks. Moreover, the construction of the firm EVA foam material is durable and further helps loosen tense lumbar muscles.


  • Durable
  • Available in other colors
  • Made of firm EVA foam
  • The arched design fits comfortably under the back.


  • Some users might find the ridge uncomfortable.

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7. Gimme 10 Foam Roller

Benefit with deep tissue therapy with Gimme 10 Foam Roller. This high-performance Gillme 10 Foam Roller is made of medium-density EVA foam and helps soothe even the dense muscle tissue in the back, leg, quad, hamstring, and upper back. The foam roller is about a foot long and has a heavy-duty ABS hollow-core muscle roller. The triple grid massage area helps mimic a physical therapist, which reduces scar tissue and cellulite. Use this classic foam roller to apply firm healing pressure on your overall body.


  • Features a triple grid massage zone
  • Beneficial for reducing scar tissue and cellulite
  • Provides deep tissue massage therapy
  • Can be used for both upper and lower body muscles


  • Likely to develop cracks with time

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8. 321 STRONG Foam Roller

While 321 STRONG Foam Roller is a sought after fitness equipment by athletes, it is equally beneficial for the daily use of non-athletes as well. It is among the best foam rollers that help treat muscle pain and develop flexibility and improve performance. For overall benefits, you need to use this tool before and after physical activity. It enhances the blood flow onto the massaged points and flushes away the lactic acid store in those areas. 321 STRONG Foam Roller is lightweight but strong, making it portable fitness equipment.


  • Available in other colors
  • Lightweight
  • Patent-protected
  • Triple-grid 3D massage zones


  • Improper use can cause further muscle damage

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9. Teeter Massage Foam Roller

Find relief from sciatica and improve flexibility with Teeter Massage Foam Roller. It is a versatile foam roller that also helps train your posture to fix slouched, rounded shoulders. Teeter Massage Foam Roller is available in 26 inches and 13 inches variants. While the smaller roller is portable and effective in reaching tighter arms and calves muscles, the 26 inches alternative offers extra stability while stretching larger muscles. You can also your desired intensity; the blue roller is gentle with subtle ridges, while the gray one is more firm with a bumpy design.


  • Helps train your posture
  • Available in 2 sizes
  • Reduces chronic back pain
  • 2 intensity alternatives


  • Might require grippy clothing to regulate its slippery surface.

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Foam rollers are crucial in providing instant relief without having to visit professional therapists. They help save you a lot of money with just a few minutes of stretching at home. Before buying this fitness tool, we recommend going through this quick guide to select a foam roller with the most beneficial properties.

How To Choose A Foam Roller For sciatica?

  • Material

EVA is the standard foam roller material. It is lightweight and long-lasting and has excellent shock-absorbent properties.

PE rollers help to position and maintain balance, postural. It also trains the muscles and improves spinal stabilization, body awareness, and coordination.

EPP foam rollers are relatively inexpensive. They are versatile and are ideal for all levels of users.

  • Length

The long 36 inches length x 6 inches diameter is a versatile roller that massages larger muscle groups ranging from hamstrings, quads, and the back. It is also useful for physical therapy and general exercise.

The 12 inches to 18 inches long foam rollers with a diameter of 6 inches are portable and help target deeper tissues and rigid muscles.

A 4-inch diameter foam roller is recommended for physical therapy patients, aging users, and people with compromised balance. It has improved stability and provides a safer feel compared to the 6-inch diameter rollers.

Benefits Of Foam Rolling

Using foam rollers regularly has various benefits like:

  • Increases motion range
  • Soothes muscles
  • Reduces cellulite
  • Reduces back pain
  • Manages fibromyalgia symptoms

How To Use A Foam Roller?

Here’s how you can use a foam roller:

Step 1: Lay the foam roller on a spacious and even surface.
Step 2: Sit in a position targeting specific muscles.
Step 3: Raise your buttocks slightly from the ground using your arm to facilitate either back and forth rolling movement, or keep rolling until you find a sore spot.
Step 4: To reduce the foam roller’s pressure, use your body weight or leaning strategies to modulate pressure.
Step 5: To intensify pressure, use more bodyweight or modify the leaning strategy.

It is highly recommended to consult a fitness instructor or your therapist if you experience discomfort.

How Does Foam Rolling For Sciatica Help?

A foam roller provides sciatica stretches exercise that can ease the tightness resulting from sciatica by releasing locked muscle fascia around the sciatic nerve.

A foam roller for sciatica can perform versatile functions targeting a wide range of muscles. Its everyday use helps provide muscle relief and improve mobility. However, before selecting your sciatica foam roller, check for your desired length and intensity for an effective fitness routine.

Frequently Asked Questions

Does a foam roller help with sciatica?

Yes, foam rollers are helpful for sciatica. It provides sciatica stretching exercises that can ease the tightness as a result of sciatica by releasing locked muscle fascia around the sciatic nerve.

How do you use a foam roller for sciatica?

Use a foam roller by lying flat on the ground. Adjust the fitness tool to your target muscle area by rolling along the roller.

What size foam roller is best?

Foam rollers with different sizes have varying benefits. While the long roller targets larger muscle groups, smaller foam rollers are versatile and useful for rigid muscles and deep tissue massage.

Can foam rolling cause nerve damage?

Improper use can cause nerve damage. Consult with fitness instruction or physio if you feel discomfort after using a foam roller.

How many pounds can a foam roller bear?

Consider 300 lbs as a benchmark for foam roller’s weight-bearing capacity. However, some can even withstand 500 lbs of weight.

Can I use a foam roller with my back injury?

It is advisable to seek a physiotherapist’s advice if you are still recovering from a back injury.

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Sneha Manandhar holds a Master’s degree in English from the University of Pune. She has previously worked with media and publication houses in varied capacities as a lifestyle writer, an editor, a copywriter, and a translator. She reviews beauty, skin care, and wellness products from specialized curated lists. She believes that SEO-driven content is the present and the future and keeps herself busy by dabbling in SEO-related tools and honing her editing skills.