Lower back pain is common during pregnancy and is is usually simply the result of a woman's changing anatomy. Sudden back pain or severe back pain could indicate a more significant issue and should be evaluated by a physician to determine if back exercises are appropriate and safe. In most cases, performing a simple exercise routine is sufficient for controlling sciatic nerve pain during pregnancy.
Symptoms
The sciatic nerve is a large nerve that runs from the spine, through the buttock and into the back of the thigh. Whenever there is irritation of this nerve, the patient will feel pain, called sciatica, that can travel from the lower back to the foot. Sciatica pain is often described as burning, tingling or electric shock pain as compared with the general ache of lower back pain. It is often worse with sitting and better with walking.
Causes
Most back pain during pregnancy, including sciatica, can be attributed to the physical changes caused by a growing anatomy. According to American College of Nurse-Midwives, pregnancy hormones resulting in looser joints, weight gain resulting in posture changes and the growing weight of the baby can all cause lower back and sciatica pain. In addition, spending too much time sitting or lying on the back can increase pressure on the sciatic nerve and result in sciatica.
Aerobic Exercise
An aerobic exercise is a prolonged, repetitive exercise, such as swimming, walking or biking. Aerobic exercises not only maintain a pregnant woman's level of fitness but can also help decrease and prevent sciatic pain. Aerobic exercises help maintain the stability of the spine and pelvis, which is vital as the anatomy and chemistry of the body changes during pregnancy. It is generally considered safe to continue with an aerobic exercise that was regularly performed before becoming pregnant, although the level of intensity may need to be decreased.
Stretching
According to Spine Health, stretching is an important component of preventing and treating back pain associated with pregnancy. The American College of Nurse-Midwives recommends that stretching is most effective if performed after a shower or short walk and repeated two to three times each. The patient kneels on the hands and knees, with knees slightly wider than hip width apart and a pillow for underneath the belly. The patient sits back onto the heels and reaches as far forward as possible with the arms to allow the spine to lengthen.
Strengthening Exercise
Strengthening the muscles that support the pelvis helps reduce unwanted joint mobility during pregnancy and reduces sciatic pain. Exercises should be repeated three to five times per day, as tolerated. The patient performs the exercise kneeling on her hands and knees, allowing the spine to assume its natural curve. The patient then arches her back and tucks her tailbone in an "angry cat" position, holding it for 10 seconds before returning back to the original position. The exercise should be repeated 25 times.
