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Sciatica Pain

Posted by Jesse Lillejord on
Try our favorite sciatic stretches during pregnancy! These stretches help to elongate that nerve, bringing you relief. As a bonus, stretching your glutes surrounding the sciatic nerve helps to prepare your pelvis for labor and delivery!

 What is Sciatica?

‘Sciatica’ is caused by compression of the sciatic nerve. During pregnancy sciatica pain is very common and often due to tightness of the piriformis muscle. Watch the video for techniques and stretches that target problem muscles and provide sciatica pain relief.

Seated Piriformis Stretch

First start seated and bring your one ankle to your opposite knee. Then, bring your knee up to your chest and rotate your upper body towards that knee. You should feel this stretch in your bum.

Tennis Ball Release / Activation

Taking a ball about the size of a tennis ball, place it under your glute. Then, you will lift your leg up and open to create movement across your piriformis muscle. This helps to relax the area as well as provide enagement on your sciatic nerve causing relaxation.

Pregnancy Safe Figure 4 Stretch Using A Wall

Sitting against a wall bring one leg into a bend, and cross over your oppostie leg. Then, inch your leg that is on the ground towards you and the wall. You should feel this in your glute. You can increase your stretch by also hugging your knee into your chest.

Sciatic Nerve Flossing Activation

Sitting on the floor or on a chair. Lean forward slightly and bring your head to your chest. While doing this you will then bring one foot towards you and you should feel that stretch on the backside of that leg.

For More Sciatica During Pregnancy

Since the sciatic nerve comes from our lower back. Check out our BACK PAIN STRETCHING video for further stretches.

If you have a desk job, sitting on an EXERCISE BALL may help provide you relief!


*Medical Disclaimer: All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.*



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