Sciatic Nerve Exercises During Pregnancy

Sciatica, or pressure on the sciatic nerve, is a common pregnancy symptom. It can occur anytime during the course of a pregnancy, but most women experience it during the third trimester as the baby grows in size and its head presses against the sciatic nerve. While there is no cure for sciatica, there are numerous exercises that can help relieve pressure on the sciatic nerve during pregnancy.

Swimming

There's no greater way to relieve the forces of gravity than to be weightless. Swimming allows the body to be temporarily relieved of the added weight of pregnancy, thus reducing the pressure on nerves, legs and hips. Consider swimming laps or treading water for an added aerobic workout while enjoying the relief of weightlessly floating.

Pelvic Rocks

Pelvic rocks are the most beneficial of all pregnancy exercises for strengthening muscles and directly relieving pressure on the sciatic nerve. This exercise strengthens the lower back, abdominal muscles and posterior muscles and relieves pressure on the lower back and major blood vessels, increasing circulation and improving digestion. In order to complete this exercise, position yourself on the ground in a hands-and-knees position. Relax the lower back, allowing it to gently tilt. Try to avoid overextending the back. Then, gently come back to center. Try this exercise any time of day when sciatic nerve pain is starting.

Exercise Ball

Effective for both Pilates after birth and body alignment during pregnancy, an exercise ball offers sciatic relief for those who are at a desk all day while also strengthening the core, glut and leg muscles. Simply sit on the ball in a squatting position, with the legs spread apart instead of placed directly in front as in a chair. Comfortably sink into the position, and rock back and forth occasionally for an added toning workout. If this exercise greatly reduces the amount of pressure, consider replacing the office chair with a large exercise ball for the duration of the pregnancy.

William's Exercises

William's exercises are comprised of various positions that directly stretch the glut muscles, relieving muscle tension and sciatic nerve pressure. If standing, stand with the spine against the wall and press the lower back into the wall until the back is flat. This exercise can be repeated as often as it feels comfortable. If you are able to lie down, lie flat on your back and gently press the spine to the floor, then gently come back to center.

Squatting

Squatting is a normal and relaxed position in most non-Western cultures, and has enormous benefits for pregnancy and birth. According to Dr. Robert Bradley M.D., OB/GYN and founder of the American Academy of Husband Coached Childbirth, "Squatting gets the body into the natural alignment to put pressure on the uterus, to prevent arching of the back, to shorten the birth canal, and to increase the outlet of the pelvis by more than 10%." For sciatic pain, squatting also offers the benefit of stretching the gluts, while strengthening core and leg muscles. To complete this stretch, stand up with the legs comfortably apart. Bend the knees slightly and tuck the hips under. Finally, simply bend forward and squat. Be sure to use a husband, chair or countertop for stability while getting used to the exercise.

References

• The Bradley Method; American Academy of Husband Coached Childbirth; 2007
• The Birth Book; William Sears, M.D.; 1994
• Baby Zone: William's Exercises