3 Exercises to Reduce Sciatic Nerve Pain During Pregnancy

How to Manage and Reduce the Discomfort of Sciatic Nerve Pain

“It’s a shooting pain going down my leg almost like a lightning bolt.” “I feel like my foot is constantly asleep.” “My calf is constantly throbbing.” “It started as low back pain, but now it is spreading into my butt and hamstrings.” Does one of these sound like you?! Never fear, below are some tips and tricks on how to manage and reduce the discomfort associated with the ever so common sciatic nerve pain during pregnancy.

What is Sciatica?

The sciatic nerve is a large nerve that begins in the low back area and travels all the way down the back of both legs. Some times the nerve can get pinched somewhere along it’s path causing the “shooting pain” or “pins and needles” discomfort.

What Can I do About it?

1. Seated Nerve Glides

• Start in a slumped seated position. Let your spine make a big “C” shape and bend your knee towards you.
• Straighten your back, point your chin towards the sky, straighten your leg as much as you can, and point your toes towards you

2. Over the Counter Stretch

Using a countertop, kitchen island, or  back of the couch straighten your arms out nice and long. Let hips sink back and let tummy, head, neck, and shoulders relax. You should feel a nice pull through the back of the legs and low back.

3. Seated Figure-4 Stretch

While sitting in a chair, place your ankle on your opposite knee. You can gently press on your knee to increase the stretch, but don’t over do it! You should feel a good stretch through your bootie muscles!

If you need additional help and these exercises aren’t cutting it, schedule an appointment with Breathe.! You deserve to live a vibrant and active life without discomfort–even during pregnancy!