Many pregnant women are troubled by sciatica, or shooting pains in the lower back, buttocks and legs. According to Anne Charlish and Kim Davies in “The Complete Book of Natural Pregnancy and Childcare,” you can relieve these symptoms with good posture and a few simple exercises to release the spine.
The Basics
In her book “Your Pregnancy Week by Week,” Dr. Philippa Kaye explains that sciatica results from pressure on the sciatic nerve, which runs from your back, down through your buttocks and into your legs. According to the University of Maryland Medical Center, sciatica is common among pregnant women because the presence of the fetus crowds their chest cavity and places additional weight on the spine. As well as stabbing pains, symptoms of sciatica can include tingling and even weakness in the legs.
Twists
Sit cross-legged on the floor. If it makes you feel more comfortable, use a pillow to support each knee. Cup your right knee with your left hand, then, as you inhale, slowly twist your upper body to your right and look over your right shoulder. Hold that pose for the length of a breath, then face forward, exhaling, dropping your shoulders, elongating your neck and resting your hands in your lap. Perform the same exercise for your other side, and repeat two or three times. According to Charlish and Davies, this exercise helps loosen the spine and encourages an upright posture, which in turn should make your chest cavity feel less cramped and leave you less prone to sciatica.
Stretches
Get down on all fours on a hard surface, but with a cushion under your knees. In time to a slow inhalation, lift your right leg so that it is parallel with the floor and the toes are pointed. Hold that pose for the length of a breath. As you exhale, allow your right leg to sink down onto the floor behind you. Your weight should still be on your hands and your left leg. Working from your hips, give your right leg a series of gentle shakes until it feels loose and relaxed. Then do the same for your left leg. Charlish and Davies say that this exercise relaxes the lower back and is good for relieving an attack of sciatica.
Crouches
Stand upright with your feet planted apart, your shoulders back, your neck elongated and your chin tucked in. Dip your knees slightly. Press your palms together in front of your breasts. Slowly expand your chest. Hold that pose for the length of a breath. As you exhale, swing your arms out in front of you and bend at the knee as far as you can comfortably go, all the time maintaining an upright upper body posture. Hold the pose, then return to your original position as you breathe in. Repeat two or three times. This exercise works to "remind" your legs to play their part in supporting the weight of your baby, and it reminds your spine to stay upright and fully extended. In so doing, it can lessen the frequency of sciatica attacks.
References
- "The Complete Book of Natural Pregnancy and Childcare"; Anne Charlish et al; 2008
- "Your Pregnancy Week by Week"; Dr. Philippa Kaye; 2010
- University of Maryland Medical Center: Back pain and sciatica
