Best Foam Roller for Sciatica – 2021 Foam Roller Round-up

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In this foam roller review and round-up we’ll be looking at using a foam roller for sciatica. I have been dealing with sciatic nerve (and sciatic nerve-type) pain for many years, and a foam roller is one way I can help keep the pain at bay. If you are looking for a drug-free way to get some pain relief, please continue reading.

If you have experienced sciatica, or sciatica-like pain (I will explain in a minute), you know all too well how painful that can be, as it ranges from annoying to debilitating.  At times, my sciatica pain has been so bad that it has literally brought me to my knees.

Since I have a long history of low back problems, the muscles in my low back, and butt, mostly upper glutes and piriformis muscle, are very tight.  Years of back problems have caused my muscles to tighten to protect those areas that are vulnerable.

Unwinding the tight muscles can be a challenge, and that is where a foam roller has come in very handy.  Before we get too much farther, let’s talk about the basics of sciatica.

What is sciatica?

Sciatica is pain that travels along the sciatic nerve.  The sciatic nerve begins in the lower back and runs down both legs all the way down to your toes.  When the nerve is pinched or compressed, let the pain begin.

Sciatic nerve pain is often described as a shooting or tingling pain that radiates from your butt down your legs.  I definitely have a lot of experience with the pain shooting down my right leg, sometimes all the way to toes, just to give you an example.

One thing I want to make clear is that sciatica is a symptom of a more severe problem and is caused by compression of the sciatic nerve.

Now the sciatica-like pain I mentioned earlier.  Sciatica is a funny thing, and can also be confused with piriformis syndrome.  The sciatic nerve runs in front of the piriformis muscle, and when it is tight, it can irritate the sciatic nerve.  This causes sciatica-like pain down the leg, and this is what I am focusing on with this post.

How does a foam roller for sciatica help?

Foam rolling is a type of self-myofascial release (SMR) and can be used to help relieve tight muscles and knots [1].  That’s a lot of big words, and I would like to break that down further. “Myo” refers to muscle and fascia is the connective tissue that protects the muscles.

The fascia can be affected by overuse, trauma, or even inactivity.  If you are like me, you probably do a lot of sitting during the day…also called inactivity.  All this sitting can cause your hamstrings to shorten and potentially lead to sciatica-like pain.

Here is a great video from TriggerPoint that explains all of this in detail.


SMR is the process of finding those tight, uncomfortable trigger points, helping to relax the muscles, giving them a great massage.  Well, sometimes it doesn’t feel so awesome when you find a trigger point.

Foam rolling also helps to break down scar tissue and increase blood flow to the area, so healing can take place.  This article from Spine-Health talks about how tight hamstrings put added stress on the low back and often aggravate, or even cause some of the conditions that cause sciatica.  So, loosening up certain muscle groups can really help with sciatica.


People use foam rollers for many reasons, like helping to release muscle pain and tightness, improved range of motion, increase blood flow to muscles, and to help improve mobility and balance.  Personally, I use a foam roller to work out the muscles around my hips, lower back, hamstrings, and quadriceps.

Other great reasons to use a foam roller

Using a foam roller before working out will increase tissue elasticity, increase range of motion, and blood flow.  Given this, rolling can help to protect from injury while working out.

Rolling after a workout is an excellent way to help with recovery.  Foam rolling increases blood flow, which helps to bring oxygen and nutrients to your muscles. You often see athletes rolling post-workout as this helps with recovery.

Who is a foam roller for?

Foam rolling isn’t just for sciatica, a lot of people can benefit from using a foam roller including:

  • Athletes – for rolling out before or after a workout
  • Office worker – who sit a lot during the day
  • People who drive for a living
  • People who suffer from back pain

To wrap that all up, foam rolling can help to massage your tight muscles, specifically the piriformis, which can help to relieve pressure on the sciatic nerve.

Whew, that was a lot!  Now we can finally take a look-see at some great foam rollers.

GRID Foam Roller from TriggerPoint

Product: GRID Foam Roller
Recommended: Yes
Size:13 inches long x 5.5 inches round
Weight limit: 500 pounds

Summary: The GRID Foam Roller from TriggerPoint offers an affordable and excellent tool to help with those tight knots.  The hard hollow core combined with the foam exterior helps to deliver an excellent massage to release muscle pain and tightness.

TriggerPoint 13' Multi-Density Foam Roller - Relieves Muscles, Improves Mobility
33,925 Reviews
TriggerPoint 13" Multi-Density Foam Roller - Relieves Muscles, Improves Mobility
  • IMPROVE MUSCLE RECOVERY – Multi-density GRID features a three-dimensional surface that provides more efficient muscle recovery by promoting tissue aeration as you roll, while promoting the flow of blood and oxygen for optimal muscle recovery
  • OPTIMIZED FOR COMFORT – Unique foam construction with proprietary Distrodensity Zones is perfect to use on both tight, sore muscles, as well as soft tissue, for a more effective recovery experience
  • PERSONALIZED ROLLING EXPERIENCE – Multi-density GRID pattern of varying ridges and nodules replicate the feeling of a massage therapist's hands, allowing users to utilize different areas of the roller to target key body parts
  • DEEP TISSUE MASSAGE – EVA-foam-wrapped, hollow core design is firmer than traditional foam rollers, delivering a deeper compression-like a sports massage on tight muscles, knots, and kinks to achieve comfortable, effective, and targeted muscle recovery
  • BUILT FOR FREQUENT USE – Durable EVA-foam roller maintains its shape without breaking—even after repeated use—allowing you to use the same roll-intensive recovery patterns massage therapists use for highly effective recovery

I recently purchased this foam roller to give it a shot and see if I liked it or not, and I have to say it’s been a great addition.  My problem areas are around my hips, the glute medius, and piriformis, all of this on the right side of my body.

The GRID Foam Roller is soft yet firm enough to get a deep roll and help loosen up my tight muscles.  I am battling years of back injuries, so the muscles in my lower back have been fighting and protecting to help prevent further damage.  This foam roller hurts so good.

GRID Foam Roller details

This roller is sturdy and will maintain its shape with repeated use.  The design, with a hard hollow core, is going to keep its form over time and will not break down or bow like traditional foam rollers.  That is one thing I was really interested in when I was looking for a foam roller, something that will last.

The padded, three-dimensional surface of the roller is dense yet soft to the touch, but don’t let that fool you.  The cover is designed to promote the flow of blood, nutrients, and oxygen to your muscles to help in the repair process. You can really dig into those tight areas that need a good roll.

There are different zones on the surface of the roller meant to mimic a massage therapist’s hands.  The surface pattern has some areas that are high points (like fingertips), tubular (mimics fingers) and some that are flat (like the palm of a hand).

These zones combine for excellent rolling through all your tight muscles and knots.  If you have a particularly tough spot, you can focus on that area with the bumpy part of the roller, to dig deep.

Some of the things I really like about this roller are:

  • Size
    The roller is 13 x 5.5 inches, so it is easy to store and excellent for taking with you when you are working or traveling. Great size for your gym bag too.
  • DurabilityThe rigid, hollow core keeps its shape over time and not breakdown like traditional foam rollers. The soft yet firm foam surface is designed to help you roll out those tight areas.
  • Effectiveness
    I have had good success using this roller so far rolling out my glute medius and piriformis to help with my problem areas. I love the surface pattern, and the roller is made for beginners and advanced rollers alike.
  • Variety of colors
    The GRID Foam Roller is available in a variety of colors, so you are sure to get just the right one for you.

If you’d like to learn more about this foam roller, read our complete GRID Foam Roller review.


GRID X Foam Roller

Product: GRID X Foam Roller
Recommended: Yes
Size:13 inches long x 5.5 inches round
Weight limit: 550 pounds

Summary: If you are looking for an extra firm foam roller, then the GRID X Foam Roller is for you. This roller was designed to break through your tightest trouble spots.

Trigger Point Performance TriggerPoint GRID X Foam Roller with Free Online Instructional Videos, Extra Firm (13-Inch)
1,174 Reviews
Trigger Point Performance TriggerPoint GRID X Foam Roller with Free Online Instructional Videos, Extra Firm (13-Inch)
  • Extra firm roller to break through the tightest trouble spots
  • 50% firmer than the original GRID foam roller
  • Sweat-proof and simple to clean
  • Trusted foam roller of physical and massage therapists, coaches, trainers and athletes
  • Official size and weight

As I mentioned, this is the hardest foam roller in the group, and it is not for the faint of heart.  The “X” stands for extra firm.  This roller is pretty darn firm and will not soften like other rollers.

Here’s the deal when it comes to the firmness of foam rollers.  Typically when people start out, they are not used to the sensation a foam roller provides, it can be downright painful.  As you use a foam roller more and more, your muscles get used to it.

Typical rollers will also soften with repeated use.  So the combination of your muscles getting used to a roller and the roller itself becoming softer often leads some people to need a harder foam roller.

GRID X features

The GRID X is similar to the GRID in that has a hard hollow core and a dense foam outer surface.  The roller has a three-dimensional surface pattern with a variety of points on it, designed to mirror a massage therapist hand.  The high points act as fingertips, and the lower, smooth points represent fingers and palms.

The high points on the roller are perfect for getting after those tight, nagging knots.  The pattern of the roller allows you to control your foam rolling.

Things I really like about this roller:

  • The size
    This roller is an excellent size for most people. It is small enough to take with you on the go, like to the gym.  If you take this in your suitcase or travel bag, you can pack your clothes in and around the roller itself.  At 13 inches long, you can cover most areas you need to roll.
  • It is firm
    Again, this roller is pretty firm, so if you have worn out your other roller and are looking for something stronger than a traditional foam roller, then this is right up your alley.
  • Durable
    This roller is built with quality materials and will not break down or lose its shape over time.
  • Versatile
    You can use this roller on all your major muscle groups including, quads, back, lats, hamstrings, glutes, etc.
  • An excellent option for hips and glutes to help with sciatica and sciatica-like pain

I own the GRID X as well as the original GRID. The X is 2x as firm as the GRID.  I like to use the softer roller for getting started, and I crank it up with the extra firm model.  Anyone can use the GRID X, even if you are a beginner, but you may want to go light to start with.

The only negative thing I have to say about the X model is that on a hard floor, like tile or wood, it’s a bit clunky on the high points of the roller. I recommend using this roller on an exercise mat as it rolls a lot more smoothly.

GRID 2.0 Foam Roller

Product: GRID 2.0 Foam Roller
Recommended: Yes
Size: 26 inches long x 5.5 inches round
Weight limit: 500 pounds

Summary: This is an extra-long (26 inch) foam roller, which is excellent for larger bodies and offers a very stable surface.

TRIGGERPOINT PERFORMANCE THERAPY GRID Patented Multi-Density Foam Massage Roller Exercise, Deep Tissue&Muscle Recovery Relieves Muscle Pain & Tightness, Improves Mobility & Circulation (26'), Black
4,499 Reviews
TRIGGERPOINT PERFORMANCE THERAPY GRID Patented Multi-Density Foam Massage Roller Exercise, Deep Tissue&Muscle Recovery Relieves Muscle Pain & Tightness, Improves Mobility & Circulation (26"), Black
  • Patented foam roller design offers a superior, multi-density exterior constructed over a rigid, hollow core
  • Constructed from quality materials that won't break down or lose shape from repeated use
  • Includes access to free online instructional video library on foam rolling best practices from the experts at TriggerPoint
  • Trusted foam roller of physical and massage therapists, coaches, trainers and athletes

The GRID 2.0 is twice as long as the original GRID and will offer more stability for those who need it.  This roller has the same surface pattern design which allows you to dig deep into knots when you need to, or gives you a more relaxing roll on the on lower points of the surface.

If you are new to foam rolling and are looking for extra stability, this may be an excellent option for you.  The roller is designed with a hard, hollow core and a foam exterior which helps to make it firmer than a traditional foam roller.

The length is helpful for larger bodies and offers a very stable surface, great for beginners and more advanced rollers.

Features I like include:

  • Size
    Great for beginners and advanced users alike. The roller is stable and easy to use.
  • Versatile
    You can use the roller on all your major muscle groups to get those knots that prevent you from feeling great.
  • Very durable
    The rigid core of the roller and dense foam will keep the shape and not lose its effectiveness over time. This roller will last a long time and not break down with repeated use.
  • Better for back and shoulders
    Some people find the longer roller is better for rolling out your upper back and shoulders.
  • Great for hips and glutes

This roller is not as travel-friendly as the GRID or the GRID X, so depending on your needs, you will have to decide if the length of this roller is right for you.

This foam roller is the same firmness as the GRID, so it is not the extra-firm variety.

CARBON Foam Roller

Product: CARBON Foam Roller
Recommended: Yes
Size: 26 inches long x 5.5 inches round
Weight limit: 500 pounds

Summary: This extra firm foam roller from TriggerPoint will help you get those tight, deep knots that can keep you on the sidelines.

Trigger Point Performance TriggerPoint CARBON Deep Tissue Foam Roller, 26-Inch
446 Reviews
Trigger Point Performance TriggerPoint CARBON Deep Tissue Foam Roller, 26-Inch
  • Unlike traditional foam rollers, the CARBON's extra firm and high-profiled nodules go deep into connective tissue to treat sore muscles that hinder mobility
  • Twice as long as the CARBON 13 inch provides more stability and surface area with rolling; added length enables both legs to be rolled at same time
  • For maximum results, use the CARBON Roller before and after physical activity; recommended for experienced users with very dense muscle tissue

This roller is designed explicitly for experienced rollers who need to get through that dense muscle tissue that a traditional foam roller will not reach. If you are an advanced user and don’t respond to conventional rollers, this one is for you.

The CARBON Foam Roller is extra firm and comes with high-profile nodules that will dig deep into the muscle tissue. There are flat surfaces between nodes to help bring blood flow to the area.

If you have super tight muscles in your hip and glutes and haven’t had any success relieving your sciatic nerve pain, you may want to give this roller a shot.

By using this roller regularly, you can get those tight knots and trigger points to help with soreness and recovery.

Things I like:

  • Size
    This roller comes in 13 and 26-inch sizes, so you can choose the best one for your needs. The 13-inch model is portable, and you can take it to the gym, or when you travel.
  • Extra-Firm
    As I mentioned, this is not for the faint of heart, this roller is hard, and the nodules will dig deep. May not be suitable for everyone, but those who need a hard roller will love it.
  • Great for hips and glutes
  • Durable
    This roller is built on a hollow core and will last for years to come.

If you typically get little relief from foam rollers, you may not have one that is firm enough, or digs deep enough for you.  Give this roller a try if you need a good deep tissue massage. The difference between this roller and the GRID X is the pattern, they are both equally stiff.

Conclusion: Using foam rollers for sciatica

If you are looking for a roller to help with not only sciatic nerve pain but also other muscle tightness and soreness you may be experiencing, give one of these foam rollers a try.  Whether it is unlocking your hips, or rolling out your upper back, these foam rollers from TriggerPoint give you a lot of great options.

I own both the GRID and GRID X, and both work really well for me. The hard hollow core and the specially designed three-dimensional surface give you a great way to loosen up tight muscles that may be leading to pain. I highly recommend either one of these rollers.

About TriggerPoint

Founded in 2002 by Cassidy Phillips an accomplished triathlete, (and out of the back of an RV mind you), TriggerPoint is a leader in at-home massage therapy tools.  Their mission is to help people enhance their performance by speeding recovery time and preventing injuries.

Their website is full of great information, with how-to videos, a “Pain Point Guide” to help you find the right product.  TriggerPoint has a lot of other rollers and sister companies with other great products.

20 thoughts on “Best Foam Roller for Sciatica – 2021 Foam Roller Round-up”

  1. I would say nearly everyone over 50 years old has some degree of back pain>
    Going to a Chiro or Physio is time-consuming and costly as you have repeat treatments
    over weeks or even months. The use of Foam rollers for the back pain allows you to manage the problem 
    probably better than through a commercial outlet. Not that medical advice should be taken first>

    A good range of products .

    Peter H

    • Thanks for stopping by Peter, I appreciate your comment.  I have spent a lot of time and money on chiropractors, so I know where you are coming from.  

  2. I really appreciate this site!  Not only was the content very informative and easy to understand, but i was also immediately drawn into the fact of how you mentioned a drug-free way to get pain relief.  Too many drugs out there are not resolving issues rather than causing more issues. I also enjoyed your use of video content to help with the content understanding and also how all the facts you included are easily backed up.  Thanks for your insights!  

    • Glad you enjoyed my post.  I really thought the video explaining foam rolling was value added so I am glad you agree.  Please let me know if you have any questions, I am happy to help you out if I can.

  3. Steve,
    I broke my tailbone a few years ago, and ever since, my back, glutes and upper legs tend to be tight and even ramp. I also spend several hours a day writing so my lack of activity doesn’t help my condition either.

    My son has degenerative disc disease and often has back issues because of it.
    Would either of us benefit from a foam roller? What kind of price range would we be looking at for one of the rollers you recommend?

    Thank you for this info. I will be talking to my son about these items soon.

    Gwendolyn J

    • He Gwendolyn, thanks for stopping by.  A foam roller can definitely help with your tight muscles and from sitting a lot. Be sure to check with your doctor to make sure you are in okay shape to use a foam roller.  

      As for your son, definitely, check with your doctor to see if foam rolling is right for him. Degenerative disc disease is a very broad diagnosis. 

      The prices on these rollers range from around $30 on up.

      Let me know if you have any more questions, I am happy to help.

  4. Hello Steve,

    This is a really educative and helpful review on FOAM ROLLER FOR SCIATICA. I wish I had found your article two weeks ago! My grandfather has back pain and he couldn’t move at all. When I read your review then I can realize that could be the best thing for him. I think that Carbon Foam Roller is more effective and I also like it very much. Do you have any suggestions for my grandfather back pain?

    Thanks for such a wonderful and helpful review.

    • Thanks for stopping by. I am glad you found this review helpful.  The first thing you grandfather needs to do is get a proper assessment of his back pain, then you can look at treatment options. 

      Foam rolling is one way for people to get some pain relief and these rollers are a great place to start.  

      There are many other options for treating back pain, but again you need a proper assessment.  My personal favorite is using my inversion table

      Please let me know if you have any more questions, I am happy to help.

  5. Hi Steve,
    Great article. Thank you for all the information. I use a Core Ball. It helps me with my Fibromyalgia. I don’t use it all the time like I should because I am fatigued a lot.

    I have an entrapped nerve root at sciatica and the core ball helps me. I never knew about this product. I’m thinking of trying it out.
    You didn’t give any price points. I am wondering how expensive the rollers are?

    At one point I owned a Bowflex Extreme when they first came out in 2004. They are much smaller now. Mine was huge and it did help a lot until I pushed myself too far and hurt my back again.
    I lost a lot of weight working out on the Bowflex and my core ball. It helped me a great deal when I first got hurt at work.

    Could you give me a few clues on the prices? I am interested 🙂

    • Hi Donna, thanks for stopping by. Sounds like you work out which is great. I too have pushed myself too hard and ended up with a pretty severe back injury in 2015. Since then, I work out differently, lower weight, more reps.
      I also am a fan of Bowflex products, they are definitely a leader in home fitness.
      As for prices, you can click on any of the images in the post and you will be directed to Amazon and you can see all of the different price points that are available. I don’t want to steer you wrong by misquoting a price.
      Thanks again, I appreciate your comment.

  6. Sciatica is no fun I can tell you! I cut mine (the nerve) in two places of the exterior of the right leg pain comes and goes. I have taken to stretching exercises to help and a bit of yoga. I can certainly see how and why a roller can help.

    Given that I work on the go – taxi driver. I might start stretching a bit between jobs. How long should a quick stretch be at minimim?

    • Hi Derek, sorry to hear about your nerve, that sounds painful. If you are stretching in between jobs, you might want to start out with a light stretch, maybe 10 seconds, and see how that feels, depending on the stretch of course. When I drive long distance, I have to get out every few hours and walk a bit, and stretch some too, since I get pretty tight. If you can stretch longer, or have more time, see how it feels when you increase your stretching time. Thanks for stopping by today, I appreciate your comment.

  7. Hey Steve, I am so glad I found this website. I have had chronic back pain for years. My doctor is a homeopathic doctor and he also does adjustments he has used a roller on me and although it hurt at first, it really helped. I go and her regularly helps my back with the roller and acupressure.

    I was thinking as I was reading this that the roller would be great to keep blood clots in the legs away by working the calf muscles. For people who sit a lot they have to worry about the possibility of blood clots, do you know if it would be for that also?

    • I am glad you are getting some relief with the foam roller. I agree it definitely can hurt at first and you may think about starting with a softer roller to begin with. As for the question about blood clots, that would definitely be a question for your doctor! Thanks for stopping by, I appreciate your comment.

  8. Hi Steve, thank you for a very informative review of foam rollers for sciatica. I really enjoyed reading it!

    I can see from your article and the video that foam rollers could be good for not just sciatica but also for improving general health.

    I spend a lot of time maybe around 8 hours a day hunched over my computer and have started to get lower back pains. I know every hour I should get up and move however when I am engrossed in my work I forget about this.

    From your experience, if you had to pick one which foam roller would you suggest for me to relieve the pain in my lower back caused due to sitting for long periods of time?

    I have sent the link to this article to my friend who I feel can benefit from this roller as she is always complaining about sciatica pain… keep up the good work!

    • Hi Moni, thanks for your comment. I am glad you enjoyed my article. Choosing a foam roller is a very personal choice, but if I had to recommend one that is a good place to start, I would say the GRID Foam Roller is a great all-around roller. This roller is firm enough to get those tough spots, and the roller itself if very durable. This roller is not as hard as the GRID X. I own both of these and I can tell you there is a difference and the GRID is a great roller to start out with.

      If you have not used a roller before, you may experience some discomfort which is pretty typical until you get more accustomed to the roller. The GRID is a good roller to start out with. If you need a firmer roller, then the GRID X is a great option.

      With either of these, you have a choice of colors as well and they are very portable.

      I hope this has been helpful. Please let me know if you have any more questions.

  9. Hi Steve, great article. I’ve had some sciatica issues myself and usually find yoga helps, especially particular stretches. My podiatrist also recommended a roller to me, so I’m going to look at getting one in the future. Exercise is so important and my body always lets me know when I’m not getting enough.

    • Hi Lauren, thanks for your comment. I am glad to hear yoga is helping you, that is definitely a go-to for a lot of people. I can’t agree with you more about exercising. I have been kind of lazy the past few months and wouldn’t you know it, my body didn’t feel as good as it used to. The past few weeks I have cranked up my workouts, and wouldn’t you know it, I feel so much better. Let me know if you have any questions, I am happy to help. Thanks for stopping by.


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