Sciatica Pain Relief During the Pregnancy

Sciatica is a general name given to any pain that is caused by irritation or compression of the sciatic nerve. The sciatic nerve is the longest nerve in the body. It runs from the back of the pelvis, through the buttocks, and travels along the back of both legs, ending at your feet.

During pregnancy it is common to experience back pain or sciatica symptoms and baby’s weight could increase the pressure on Sciatica nerve (Piriformis syndrome) because it puts extra pressure on your pelvis and hip joints. Usually you may experience pain in the buttock and radiation down to the leg, or back pain radiate up to your mid back or your thighs.

If you suffer with back pain or sciatica during pregnancy, in most cases you can manage these symptoms with modifying your daily activity and staying active with a daily exercise routine that focus on your lower back and hip mobility.

In this video I have shared with you a series of exercises that you can follow during pregnancy and these exercises can reduce your back pain and improve your hip mobility. Sciatica during pregnancy can be cure by following these exercises. These exercises will reduce your back pain while you are pregnant and improve your lower back mobility.

Posterior Hip Tilt:

Due to the extra weight from the baby your pelvic shift to an anterior tilt and that create an extra load on your lower back. In this exercise we are going to mobilise your lower back and your hip and posteriorly tilt your pelvic.

Lying with knees bent up and feet flat on floor/bed about 12inches (30cms) apart. Place your hand underneath of your lower back and tighten your tummy and posteriorly tilt your pelvis to flatten your back down onto the bed/floor, you will feel the pressure on your hand. Hold the pressure for 3 sec and release, then repeat 3-5 times. This exercise can reduce your lower back pain and if you suffer from sciatica during pregnancy it can reduce your hip and lower back pain.

Glute Bridges:

Lie down on the floor, with you back straight against the ground and your knees at right angles. Keep your arms at your side, pess your knees out , and raise your hips towards the ceiling. Squeeze your glutes tight, hold for 1-2 sec, and release. Repeat the exercise for at last 10 repetitions. Glute bridge is a great exercise if you suffer from sciatica or experience lower back pain during your pregnancy.

Figure 4 stretch:

The figure four stretch is one of the best stretches you can do for your body, regardless of the type of training you do. It targets the hips, lower back, and glutes, your body's largest and most powerful muscle group specifically your Performs muscle. Try this stretch daily for 3 to 4 sets of 15 to 20 sec hold. If you suffer from performs syndrome or sciatica pain during pregnancy, figure 4 stretch can reduce your hip pain with improve your overall hip mobility.

Partial Squat:

Stand just in front of your chair, facing away from it. Keep your spine neutral and head and chest raised. Gently Seat on the chair and squeeze your glutes and hamstrings to drive your hips forward and up, returning to the starting position. Try doing 3 sets of 10 reps. Partial Squat is a great exercise if you suffering from lower back pain and during pregnancy this exercise can be a great help for your overall lower back pain and your hip mobility.

Seated Back Extension:

Place your tumbs at the back of your hip (PSIS) apply slight pressure and start with small extension and gradually progress. Move within pain free range of movement, don't push it. Breathing is essential while doing it. For optimum results you may try this routine at least 2 to 3 times a day. This exercise promote extension to your lower back and your hip and can help you to improve your lower back mobility.

Hip Mobility :

Sit on a mat/floor/ or Gymball with your knees bent, feet together, and heels on the floor, Keeping the spine erect, exhale and slowly rotate your torso to clock wise gradually for couple of rounds and then anti clockwise, Imagine that the ball is buttoned to your torso. Focus on your movement and your breathing. With improving your hip mobility you can reduce your back pain during pregnancy.

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