From sportskeeda.com
Pregnancy stretches for sciatica can reduce pain and strengthen the muscles while also relieving some common symptoms. Sciatica is one of the most common complaints during pregnancy, especially in the later stages.
Sciatica is caused due to lumbar spine problems, including a herniated disc or bulging. Other causes include osteoarthritis, spinal narrowing, and degenerative disc disease.
The symptoms can also be caused by sacroiliac (SI) joint problems as well as piriformis syndrome, both of which are common causes of sciatic pain among pregnant women.
Symptoms of sciatic pain during pregnancy
Some major symptoms of sciatica pain include the following:
- Pain in one side of the leg and buttocks
- Pain along the sciatic nerve
- Constant or occasional burning pain
- Pins and needles, and numbness in the affected area
- Difficulty standing, sitting, or walking
Fortunately, there are several exercises to relieve sciatica during pregnancy. While body massages and physical therapy are some great solutions to ease pain, pregnancy stretches for sciatica are the most effective and can be easily done at home.
Before you try these exercises, though, talk to your doctor to make sure they're safe for you.
Best pregnancy stretches for sciatica
The following sciatica exercises can be done during pregnancy, as they're safe and effective. However, before starting with this exercise plan, let your doctor know about it to prevent unavoidable circumstances. Read on to learn about some of the best pregnancy stretches for sciatica:
#1 Table stretch
This is an amazing sciatic stretch to relieve pain and discomfort. Doing this exercise regularly helps stretch the muscles of the buttocks, back, and legs.
To do the table stretch:
- Stand straight facing a table with your feet wider than your hip-width. Slowly lean forward, and place your hands on the table with your arms straight and spine flat.
- Pull the hips away till you feel a stretch in the lower back and the muscles at the back of the legs.
- To deepen the stretch in the hips and lower back, move your hips side to side slowly.
- Hold the position for a few counts, and repeat.
#2 Half kneeling hip flexor stretch
One of the best and most comforting pregnancy stretches for sciatica, the hip flexor stretch loosens tight hip flexor muscles that affect posture and leads to lower back pain.
To do the hip flexor stretch:
- Kneel on the floor or mat with one foot in front of you and the opposite knee bent at 90 degrees.
- Slowly shift your weight forward, and feel the stretch in the front of your back leg and hip.
- Hold the position for as long as it feels comfortable, and repeat on the opposite side.
#3 Child’s pose
The child’s pose is one of the most effective pregnancy stretches for sciatica. It's a basic yoga pose that helps stretch the muscles in the lower back, hip, and leg. It's a very calming yoga asana that relieves leg and hip pain too.
To do the child’s pose:
- Kneel on a yoga mat with your big toes touching together at the back and knees spread apart to rest your belly.
- Sit with your spine straight, and slowly reach your arms above your head. Reach your arms forward, and position your palms on the floor.
- Move your buttocks towards your heels, and stretch your arms slightly forward with each breath.
- Return to the kneeling position, and repeat the exercise
#4 Seated piriformis stretch
Pain and spasms in the piriformis muscles can cause sciatica pain during pregnancy. The seated piriformis stretch is considered one of the best pregnancy stretches for sciatica that can help alleviate tightness in the muscle and reduce pain as well.
To do the seated piriformis stretch:
- Sit straight on a chair with your feet flat on the floor and back stable.
- Slowly lift your right leg, and place your foot on your opposite knee. With your back straight, lean forward till you feel a stretch in the glutes and lower back area.
- Hold the stretch for as long as it feels comfortable, and sit back straight.
- Repeat on the other side.
#5 Cat-cow stretch
One of the most effective pregnancy stretches for sciatica, the cat-cow pose stretches the entire back and also helps relive hip pain. This yoga pose also boosts spine mobility and helps keep posture upright.
To do the cat-cow pose:
- Get on all fours with your arms extended straight and legs behind.
- Curve your lower back, and move your head up while tilting the pelvis. Bring your belly button in, and arch your spine while bringing your pelvis and head down.
- Repeat both movements a few times.
The aforementioned pregnancy stretches for sciatica can be very beneficial in reducing muscle tension and pain, and promoting movement in the lower back, legs, and hips. When doing these exercises, though, make sure to keep your movements slow, and stop if it pains or you feel any type of discomfort.
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