As your baby expands inside you, the uterus can sometimes put pressure on your sciatic nerve. The sciatic nerve joins the legs and spinal cord. This pain varies from a sharp stab to a dull ache. It typically begins in the lower back or buttocks, but it can also be felt in the back of the leg. Fortunately, there are many exercises that can offer sciatic nerve pain relief.
Pelvic Tilts
To do pelvic tilts, the Dr. Spock website says to get down on your hands and knees. Keep your hands shoulder-width apart and your knees right below your hips. Do not arch your back and be sure to keep your neck and head aligned. Arch up your lower back like a hissing cat and hold this position for a few seconds. Relax back into the starting position. Repeat this exercise for about five repetitions.
You can also do this exercise in a standing position. With legs slightly apart, bend your knees and push your hips a little forward. Put your arms in front of you for balance if needed. Curve your back like an arching cat and then return to the normal position.
Hamstring Exercise
According to the American College of Nurse-Midwives, a hamstring stretch can help ease sciatic nerve pain during pregnancy. In addition, this exercise helps strengthen the muscles of the lower back. To do the hamstring stretch, place a sturdy chair directly in front of you. Put one foot on the seat of the chair, being sure to keep your back very straight. Slowly lean forward, allowing the back of the thigh to stretch. Hold this exercise for about five seconds and repeat about 10 times. Then switch to the opposite leg. Be sure to breathe normally throughout the entire exercise.
Reverse Curls
The Dr. Spock website suggests doing reverse curls to relieve sciatic nerve and back pain. Begin by kneeling, keeping your knees about 8 inches apart. Keep your arms straight. Slowly move backward, tucking in your head and pointing it toward your knees. Keep the arms extended in their original position. Hold this exercise for about five seconds and then return back to original kneeling position. Repeat about five times.
Back Stretch
The American College of Nurse-Midwives says to begin the back stretch on your hands and knees. Place a pillow underneath your pregnant belly for support. Keep the legs apart as you sit back on your heels. Stretch out your back and reach your fingertips out in front of you. Feel the stretch all the way down your spine. Hold for approximately five seconds. Do about 10 repetitions.
