4. Self-Trigger Point Therapy Performing self trigger-point therapy using a lacrosse or tennis ball can be very effective at delivering sciatica pain relief. All you have to do is find a painful spot in the glutes, place the ball at that location and then relax your body into the ball. Hold this position for 30-60 seconds or until you notice a significant reduction in pain. Move to the next painful spot. The total time spent on this exercise should be between 5-10 minutes.