Are you pregnant and suffering from sciatic pain? Did you know that you could perform some simple and safe stretching exercise to relieve your condition? If you are wondering what these exercises are, or how you can get relief from sciatic pain, you might want to read our post!
Most expectant moms complain about sciatica pain during pregnancy. There are some effective and safe stretches for sciatica pain during pregnancy.
What Is Sciatica Pain?
The compression and irritation of the sciatic nerves the body experiences terrible pain. The excess pressure on any of the five lumbar nerve roots can trigger the symptoms of sciatica pain in the body.
The sciatica nerves originate from the lower back and branch up to the lower portion of the feet. The sciatica nerves spread across the human body and initiate the sensation of touch and pain (1).
Causes Of Sciatica Pain During Pregnancy:
Some of the main causes of sciatic pain during pregnancy include:
- Pressure On Sciatic Nerves:
The most common reason for sciatica pain during pregnancy is a herniated disc or slipped disc. The growing uterus exerts more pressure on the sciatic nerves and spinal cord, which leads to a sensation of sciatica pain in expectant mothers.
- Shifting Of Baby’s Position:
During the third trimester of pregnancy, the growing fetus starts moving into birth position. The position might exert added pressure on the sciatic nerves. In such cases, moms encounter severe symptoms of sciatic pain (2).
[ Read: Love Handle Exercises For Pregnant Women ]
Symptoms Of Sciatica Pain During Pregnancy:
Some of the common symptoms of sciatica pain during pregnancy are:
- Severe muscle cramps.
- A tingling numbness that slowly transforms into a burning sensation or terrible pain.
- Mild pain originating from the lower back portion of the body and later reaching up to the legs (3).
[ Read: Exercises For Back Pain During Pregnancy ]
Preventing Sciatica Pain With Stretching Exercises:
Women who are in a regular habit of exercising are less prone to suffer from sciatic pain during pregnancy. With some light stretching exercises, you can maintain a healthy muscle tone and strengthen your muscles to support the growing weight of the uterus (4).
Effective Stretches For Sciatica Pain During Pregnancy:
Performing stretching exercises can help manage the sciatica pain during pregnancy.. The exercises for sciatica in pregnancy help strengthen the stomach muscles, spine, pelvic floor, hips and the back portion of the body.
Here are few effective stretches to relieve sciatica pain during pregnancy:
Sit with your back straight on a simple wooden chair. Stretch the painless leg and make it touch the floor firmly. Now raise the leg with sciatica pain and slowly place it beneath the knee of your painless leg. Slowly move forward towards the painless foot and hold the position for few seconds. While moving the body forward, keep your back straight. The position is an optimum stretch for the upper thigh and lower back portion of the body. It helps ease out sciatica pain (5).
[ Read: Hip Exercises During Pregnancy ]
2. Back Stretch:
At first turn backward and hold your body on your hands and knees. Keep both your legs at an optimum distance. You can place a small pillow under your abdomen, to provide requisite support to the abdomen. Stretch the arms forwards, so as to feel a stretch along the spinal cord. Back stretch helps to strengthen the spinal cord and reduce sciatica pain during pregnancy (6).
3. Chest Stretch:
Stand between two walls or the entrance of your room. Now put both your hands on the walls of your room. The hands and forearms should touch the walls completely. Keep both the hands at your chest level and the elbows slightly bent. Move your entire body forward and then bring back to the earlier position. While pushing the body forward, maintain an erect position and relax your shoulders. The chest stretch strengthens the chest and neck muscles and reduces sciatica pain (7).