Sciatica is an uncomfortable and potentially painful condition that occurs when the sciatic nerve, which runs down the back of your leg, becomes irritated. If you experience a sharp, shooting pain in either of your buttocks or down the back of one of your legs, you are most likely experiencing sciatica. During pregnancy, sciatica may occur if your baby's head presses against one of your sciatic nerves.
Types
Stretching exercises are helpful in combating sciatic pain in pregnancy, according to BabyZone. Other forms of mild exercise, such as swimming and walking, may help you get rid of your sciatic pain while you are pregnant. Gentle strengthening exercises, such as squats, can be helpful in in taking pressure off your sciatic nerve, providing relief from discomfort and pain.
Features
Stretching the piraformis muscles in your buttocks, calf and hamstring muscles may give you some relief from sciatic pain. Perform pelvic tilts by standing with your spine flat against a wall and pressing your lower back into the wall, then relax and repeat. Perform another good sciatica stretch by starting on your hands and knees, then rounding your back upwards into a curved position. Alternate between holding your spine in this curved position and slowly relaxing your spine back to a neutral position.
Considerations
Stretching your lower back and hamstrings can also help if you experience numbness or tingling in your legs as a result of a pinched sciatic nerve.
Expert Insight
The American College of Nurse-Midwives suggests performing sciatica exercises during pregnancy right after you take a warm shower or a short walk to warm up. Stretch every day and hold your stretches for 10 to 20 seconds, performing three to five repetitions of each stretch. You may experience relief from your sciatic pain within a week or two of starting your exercise program.
Warning
Consult your doctor before staring any new exercise program, especially during pregnancy. Consider working with a personal trainer who can help make sure you are performing your sciatica exercises properly to prevent injury. If at any point you experience unusual pain, stop the exercise.
