Mine was doing a similar thing in the temporary tank i put my fish in today. I adjusted the air and it improved slightly, if you want a huge change then you'll probably need a different filter/a bigger tank
lol right now I got 225gph of filtration in my 10 gal Talk about current. I'm going to be removing the small filter soon though. It'll still be pretty strong with the 125 though *shrug*
A spray bar is a long plastic tube that sticks to the glass with suckers, and it has many holes in it so that the water going through the filter/powerhead isn't just coming out of one hole and causing a massive current. I use one on my filter now as it causes a huge current otherwise!!
The other advantage is that you can direct the spray up to break the surface of the water and so creating more surface area, and greater oxygen exchange!
It's easy to have a spraybar on a cannisterfilter or sump type/powerhead. But I don't know how you'd do an effective spray bar on a power filter that doesn't outlet through tubing.