Sciatic nerve pain is a common occurrence during pregnancy when the sciatic nerve is pinched between the baby's head and the uterine wall. Symptoms can include tingling, numbness or pain that shoots down to the buttocks, legs and feet. Although it is possible to catch a temporary break from sciatic pain when your baby changes positions, there are several stretching exercises that can provide longer-term relief.
Tailor Sit and Stretch
The Tailor Sit and Stretch takes pressure off the lower back, which in turn can help minimize sciatic pain, according to ParentingWeekly.com. Begin with the Tailor Sit, which requires you to sit comfortably on the floor in a cross-legged position. Follow this with the Tailor Stretch, which also has you sitting on the floor but with your knees bent, your feet together sole to sole, and your back against a surface like a couch or a wall. By slowly bringing your knees to the floor, you will help increase flexibility while alleviating sciatic pain. For maximum benefit, perform these exercises 10 minutes per day, three times a day.
Dromedary Droop
The Dromedary Droop stretch relieves some of the pressure that the uterus places on the spine during pregnancy. Resting with hands and knees on the floor, make sure your head and neck are relaxed and aligned with your spine. Form a hump with your spine by rolling your back up toward the ceiling while tightening your abdominal and buttock muscles. Next drop your head down, relax your muscles, and bring your back and head back to their initial positions. Repeat several times a day as needed to relieve lower back and sciatica pain.
Pelvic Tilt
The pelvic lift provides both lower back relief while preparing the body for birth, according to ParentingWeekly.com. The lying pelvic tilt requires you to rest on your back with your knees bent and feet flat on the floor. Press your lower back into the floor while exhaling, then inhale and relax your spine. Perform the pelvic tilt while standing against a wall after the fourth month of pregnancy. Press your lower back against the wall's surface while exhaling. Repeat this exercise several times as needed to provide sciatic pain relief.
