At Home Exercises for Sciatica During Pregnancy

Many pregnant moms experience sciatica pain during pregnancy that can range from mild to severe pain. Sciatica can produce shooting and/or dull pain that travels along the site of the sciatic nerve (low back, buttock region, and leg). Structural changes and demands during pregnancy typically attribute to symptoms. Based on individual anatomy, the piriformis muscle can irritate the sciatic nerve resulting in similar symptoms as sciatica, and is termed “Piriformis Syndrome”. Chiropractic adjustments during pregnancy can ensure proper structural integrity in order to manage and even prevent associated symptoms.

Daily exercises can help with the tension associated with muscle changes during pregnancy that often lead to lower back stiffness and discomfort, and even sciatica.

Back Bend Stretch

The backbend stretch is a yoga pose utilized to improve low back and sacral range of motion. While standing, place hands on the tailbone and distract hands down towards the ground. Slowly bend torso and neck back as hands continue to distract down on the tailbone. Hold this stretch for 10-15 seconds. Repeat 3-5 times whenever low back or tailbone tension associated with sciatica occurs.

Standing Lunge

A sustained lunge pose can improve flexibility for hip flexor muscles and hamstrings – both with attachments to the pelvic bones. Pelvic misalignments and muscle imbalance can lead to additional stress on the sciatic nerve. Place one foot in front of the other and bend the associated leg to a 90-degree angle. Squat down with chest and torso aligned with hips. Hold for 15-20 seconds. Repeat on each side 4-6 times.

Warrior One

Warrior one is a yoga pose designed to increase the range of motion and flexibility for the hip flexor muscles and the round ligament. Place one foot in front of the other and bend the associated leg to a 90-degree angle. Squat down with chest and torso aligned with hips. Reach hands and arms up, keeping aligned with hips. Hold for 15-20 seconds. Repeat on each side 4-6 times.