If you're dealing with sciatica, a using massage gun can be incredibly helpful. Here's a step-by-step guide of how to use a massage gun for sciatica relief... plus what NOT to do.
Table Of Contents
- Choosing the Right Massage Gun and Attachment
- Using the Massage Gun on the Lower Back
- Targeting the Quadratus Lumborum (QL)
- Massaging the Hip Muscles
- Working Around the Piriformis
- Releasing Tension in the Hamstrings
- Using the Massage Gun on the Calves
- Optional: Targeting the Front Thigh (Quadriceps)
Choosing the Right Massage Gun For Sciatica Relief
You can use any massage gun, but choose one with a round ball head and a smaller trigger point attachment. These are best for treating sciatica. I like the Bob & Brad X6 Pro Max.
BOB AND BRAD X6 Pro Max Massage Gun with...
$159.99 (as of September 22, 2025 08:06 GMT -05:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)Using the Massage Gun on the Lower Back
The sciatic nerve begins in the lower back. Avoid the spine itself and target the muscles just to the side of it, especially the erector spinae.
Use the ball head and apply gentle pressure for about 30 seconds to each sore or tight area. Lying down helps relax the muscles.
Targeting the Quadratus Lumborum (QL)
The QL muscle sits between your bottom rib and your hip bone. Tightness here can irritate sciatic nerve roots.
Use the ball attachment. Sink into the soft tissue between the ribs and pelvis, and hold pressure for 30 seconds.
Using a Massage Gun on the Hip Muscles
Switch to a trigger point attachment. Focus on the gluteus medius and minimus muscles just above the bony part of your hip.
Apply light pressure for about 30 seconds. These muscles often refer pain down the leg and mimic sciatica symptoms.
Using a Massage Gun on the Piriformis
The piriformis muscle runs from your sacrum to your hip. In some people, the sciatic nerve runs through this muscle.
Avoid the soft center of the buttock where the nerve lies. Instead, treat both the sacral end and the outer hipbone end for 30 seconds each.
Releasing Tension in the Hamstrings
The sciatic nerve runs under the hamstrings. Avoid pressing directly over the center. Instead, work on either side of the nerve.
Use the ball or metal head. Target tender areas beside the hamstring and near the sit bone for 30 seconds each.
Using the Massage Gun on the Calves
Trigger points in the calves can also pinch the sciatic nerve. Check both the inner and outer parts of your calves.
Apply pressure to sore spots for 30 seconds. Be sure to treat both legs, even if only one side has symptoms.
Optional: Using a Massage Gun on the Quadriceps
The rectus femoris, a front thigh muscle, also acts as a hip flexor. Tightness here can contribute to sciatic pain.
Try the massage gun down the center of each thigh for 30 seconds. This can help even though it's not directly on the sciatic nerve.
Using a massage gun for sciatica relief can be simple and effective. Treat the full path of the nerve and avoid direct pressure on sensitive areas.
Need More Help To Relieve Sciatica?
Check out my book: The Over-50 Sciatica Solution: Get Relief Naturally Without Pills or Surgery.
