What is Sciatica?
‘Sciatica’ is caused by compression of the sciatic nerve. When this happens, we often feel pain in the low back or pelvis that may extend into the glutes and down the back of the leg. During pregnancy, sciatica pain is very common. Often, it is due to tightness of the piriformis muscle. The piriformis is on the back side of our pelvis. It is in charge of lateral or external hip rotation as well as pelvic stabilization. With the changes that occur during pregnancy this muscle tends to become overworked and tight. Ultimately, the sciatic nerve that runs UNDER the piriformis muscle gets compressed and causes irritation during pregnancy. Watch the video for techniques and stretches for pregnancy that target problem muscles and provide sciatica pain relief.
Top 4 Stretches for Sciatica Relief During Pregnancy
What You’ll Need:
- Therapy Ball // Tennis Ball // Lacrosse Ball [or similar]
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1. Seated Piriformis Stretch
We love this seated piriformis stretch for sciatica relief during pregnancy! First, start in a seated position and bring your one ankle to your opposite knee, creating a 'figure-4'. Then, bring your knee up to your chest and rotate your upper body towards that same side. You should feel this stretch in your bum. If this sciatica stretch is too intense, try it without the rotation!
2. Tennis Ball Release / Activation
This is where your therapy ball or tennis ball comes in! You can use the ball to release tension in your piriformis muscle! Take your ball and place it under your glute, just inside your sits bone. If this area is quite tender, just relax and practice diaphragmatic breaths as you let your glutes sink over the ball. If you want to intensify this sciatica stretch, you can lift your leg up and out to create movement across your piriformis muscle.
3. Pregnancy Safe Figure 4 Stretch Using A Wall
Another way to stretch your piriformis muscle and relieve sciatica symptoms during pregnacy! For this stretch, you will be sitting on the floor, against a wall. You will bend one leg over the opposite knee, creating a figure-4 with your legs. Next, bend the straight leg towards you. You should feel this sciatica stretch in your glute. You can increase this sciatica stretch by hugging your knee into your chest or adding rotation into your low back.
4. Sciatic Nerve Flossing Activation
Nerve flossing focuses on 'mobilizing a nerve, rather than stretching a tight muscle. When we nerve floss, we move in a strategic way that pulls or 'flosses' an irritated nerve back and forth. Sciatic nerve flossing can help improve pain and increase range of motion!
You can floss your sciatic nerve by sitting on the floor or on a chair. Lean forward slightly and bring your head to your chest. While doing this, point your toe you and you should feel that stretch on the backside of that leg. Reverse the movement, tilting your back and flexing your toes towards the ceiling.
Partner Piriformis Stretch
Have your partner involved to help you with your pregnancy journey, especially if you are dealing with Sciatica pain. This easy stretch to do when you wake up in the morning or before bed time can help with that zing you feel in your glute and down your leg.
For More Sciatica Relief During Pregnancy
Products For Sciatica Pain Relief
If you are battling sciatica during pregnancy, we can't recommend an EXERCISE BALL enough. Especially if you have a desk job!
Explore our other pregnancy-safe products for sciatica relief HERE! We recommend these products to pregnant patients everyday!!
More Sciatica Stretches for Pregnancy
Since the sciatic nerve comes from our lower back, we recommend stretching your lower back too! Check out our BACK PAIN STRETCHING video.
The list of exercises and stretches on this page is just a short list of ones that can help with your sciatica pain! Working through the piriformis muscle is the biggest component to overcoming sciatic pain, but there can be other contributors in like your psoas and lifestyle! If you need something new or different, check out a playlist compiled with all of our resources.
