Follow some Sciatica Exercises that can help you in reducing pain during pregnancy by strengthening the muscles, of abdomen, the lower back, and hips.
Your sciatic nerve starts in your lower back, runs through your hips and down the back of your legs. Eighty percent of women will experience back pain at some point during their pregnancies. Pregnant women are prone to a number of little aches and pains caused by the changes in their hormones and the added weight they are forced to carry. Sciatica is the common name given to a set of symptoms caused by compression and irritation of the sciatic nerves. Excess pressure on any of the five lumbar nerve roots may also lead to the symptoms as they are the origins of the sciatic nerves. Sciatic nerves originate from the lower back region, travelling down the back of the legs before branching out to the feet. They are responsible for the feelings of touch and pain as well as muscle movements in the legs. It has been proved that some best sciatica exercises and yoga are helpful for nerve and back pain relief during pregnancy.
Sciatica Exercises During Pregnancy
Pelvic Rocking Exercise
Get down on your hands and knees, back parallel to the floor. Slowly allow your stomach to sag down. Then, as you tighten the muscles in your abdomen and bottom, raise your back up, so that it is arched. Gradually return to starting position. Work your way up to 200 of these pelvic rocks, spread across one to four sessions throughout the day. This exercise helps strengthen the abdominal muscles, relieves stress from the back and helps the uterus move up and away from the pelvis, lessening pressure on the sciatic nerve. This exercise is especially helpful just before sleeping; move from pelvic rocking to lying on your left side to sleep.
The torso twist helps stretch your sciatic nerves without putting too much pressure on your body. The twist can also be performed sitting down, so you’re not at risk of falling and damaging your unborn baby. Sit straight in a chair with the chair back at your right side. Breath steadily and hold the chair back edges. Gently push on the chair back to twist your torso to the right. Hold the position for 30 seconds, according to Women Fitness. Repeat the movement on your left side.
It is one best of sciatica exercises. To stretch and strengthen the muscles of the hips and thighs, sit on the floor with your legs bent at the knees and the soles of your feet together. Lean forward slightly to relieve pressure on your back; you may find it more comfortable to place a pillow under your stomach. You can also do tailor presses: using your hands to provide gentle resistance against your knees, flex your knees up slightly, then down slightly. This helps strengthen the inner thigh.
The pelvic tilt is a gentle stretching exercise that helps align the body and lower back, according to the Netwellness website. Lie back on the floor and raise your knees until your feet are flat. Carefully tighten your abdominal muscles and push your lower back toward the floor. Hold for a few seconds then relax. Try this twice a day with at least five movements in each session. Always breathe steadily and don’t push yourself too hard.
Sitting Reverse Crunches
Strong abdominal muscles help support the back and keep the uterus supported. For a sitting reverse crunch, sit in a firm chair; sit slightly forward so you have room to lean back. Place your hands on your knees and round your back, slumping forward. From this rounded position, lean back until you feel your abdominal muscles engage. Roll your shoulders further forward, feeling a contraction in the abdominal muscles. Move slightly forward until the muscles disengage. This constitutes one crunch. Repeat, working up to at least 25 crunches twice a day. Be sure to keep the back rounded so that you are only using your abdominal muscles, not your back muscles. Follow this sciatica exercise.
It is very helpful sciatica exercise to reduce nerve pain in pregnancy time. Camel backing, or the “dromedary droop,” helps take pressure off the spine while pregnant. However, it may not be suitable if you’re very heavily pregnant. You need to be able to comfortably position yourself on the floor on your hands and knees. Gently arch your back upwards, as though mimicking a camel’s hump. Don’t put too much strain on your back. Tighten you buttocks and abdomen and hold the position for a few seconds.