Sciatica Stretches for Pregnant Women

Sciatic nerve is the longest nerve in the body, which runs from the lower back, through the buttocks and down from the back of each leg to the feet. When the nerve is compressed, it gives rise to sciatica. The common sciatica symptoms are numbness, tingling and pain in one leg. A number of pregnant women suffer from sciatica in their second or third trimesters of their pregnancy, when the growing baby presses against the sciatic nerve. Hence, it is important to pay attention to the posture and also doing the sciatica stretches during pregnancy.

Relief from Sciatica Pain

Along with stretches for sciatica for pregnant women, a pregnant women will also have to follow certain sciatica treatment options, which have been designed to cater to the special needs of pregnant women. We will now see the techniques to be followed as well as sciatica stretches during pregnancy.

Tips for Alleviating Sciatica Pain

Tip # 1
If the woman is suffering from sciatica, then sleeping can be very difficult, more so if it is on the left side. As lying on the opposite side of the pain is known to relieve pressure from the nerve. Using a body pillow is hence recommended. To sleep with a body pillow, wrap the leg on top over the pillow and shift your hips so that your weight is equally distributed across the bottom leg. Depending on which trimester you are in, you may opt to prop the pillow under the belly as well. Whenever you feel uncomfortable, change sides immediately. This may not be able to erase all the pain, but it does help in easing the pain.

Tip # 2
Often it is noted that pregnant women tend to sit in one place, more often than not in an uncomfortable chair or bucket seat, which causes sciatica. Hence, it is advised to stand, walk and stretch often. If you have been sitting for an extended period of time, try to sit forward, which will remove the pressure off the hips. Sitting on a slightly rolled towel is an option, which you may want to exercise, so that you are able to sit with your weight forward. Stretch, point and flex your toes, which will create movement along the sciatic nerve.

Stretches for Pregnant Women with Sciatic Nerve Pain

Stretch # 1
This sciatica pain exercise is called the cat - cow stretch. Sit on your hands and knees, so that your hands are exactly below the shoulders and your knees are directly below the hips. Make sure you have a flat back. When you come into this position, you will realize, that it will remove all the pressure from your lower back immediately. Hence, it is one of the lower back pain stretches for pregnant women. Inhale and try to bring your pelvis forward, also round your back. This is the cat pose. Slowly exhale and move your pelvis back and towards the sky, as you curve your belly towards the ground. This is the cow pose. When you are practicing this stretch, you will have to make sure, that the motion that you are doing is from the pelvis, so that you get the most of this sciatica stretching exercise.

Stretch # 2
The next of the sciatica exercises to relieve pain for pregnant women is the child's pose, which is relaxation pose and is great at easing pressure off the back in general and lower back in particular. Sit on your fours, such that your knees are spread, so that you make room for your belly between your knees. Slowly sit back, such that your hips are resting on your heels and slowly bring your forehead to the ground. Now slowly stretch your arms in front of you and breathe for a couple of minutes.

Stretch # 3
The next of the exercises for sciatica leg pain is called downward facing dog. It is a good stretch to stretch the back and hamstring. It will also shift the weight and pressure off your pelvis and the sciatica nerve area. Slowly come down all your four and stand such that your toes are curled under and your hips are pushed towards the sky and you form an inverted V. Now gently try to push your heels towards the floor and try to look back towards your knees. To come out of the position sit in a table top position and then come out of it.

The sciatica stretches for pregnant women will be able to bring relief from the pain. However, before you practice any of these pose, it is recommended, that you talk to your doctor, so that there are no ill-effects. If the pain is unbearable it is always better to visit a physician.