Ah, sciatica risk factors! Aren’t those just lovely? Just another thing you wanted to add to your pregnancy worry list! Although sciatica risk factors are almost as unpleasant to talk about as the sciatica itself, it is important that you learn whether your odds of having a sciatica pregnancy are greater than most. Why, oh why would you want to know ahead of time that lower back and buttocks pain is just around the corner of your pregnancy? Ignorance is bliss, is it not? Let me put it this way: if you know that you have a greater chance of experiencing sciatica before that baby is on its way, you may be able to prevent a sciatica nightmare. Stay back, sciatica!
Get your heart pumping! Try adding cardiovascular exercise to your workout schedule before and during your pregnancy. Getting that blood flowing can help you manage your weight and therefore your lower back pain. Because obesity is a big sciatica trigger, getting in shape will relieve some stress on your spine, reducing your chances of experiencing sciatica when your pregnancy pounds further burden those spinal discs of yours (boy is that spine overworked!). The takeaway here? Cardiovascular exercise can help you control your sciatica and weight–two very important, interrelated things to get a handle on when you are pregnant.
You might have heard through the grapevine that sciatica stretches can help you relive sciatic nerve pain during your pregnancy. Surprise, the gossip has truth behind it! By stretching various muscles and parts of your body, sciatica stretches can give you the sciatica pregnancy relief you’ve been needing. Here’s some of the top reasons why you need to try out these bad boys. If they are not already a part of your pregnancy routine, you’re missing out!
Extension exercises usually have the best effect on your back pain when you perform them lying face down on your stomach. However, during the later stages of pregnancy (when sciatica most often strikes–and strikes the worst) that can be a rather impossible feat! Luckily, there is a way to modify the standard extension exercise so that it better meets the needs of a pregnant woman’s body.
Tired of doing the same old sciatic nerve stretches in your living room or local gym? Consider your local pool for a new exercising environment! Not only are leg lifts easy enough for pregnant women to perform and effective in decreasing your sciatica pain, but they can be jazzed up by doing them in water: the local pool or the swimming pool outside. Taking this nontraditional approach to exercising during your pregnancy will
- help motivate you to exercise
- actually make exercising seem easier (water’s buoyancy makes movement easier while you still get the same amount of workout on your muscles)
- give you more sciatica relief, as working out in water has benefits all its own
There may be times during your pregnancy when you feel you’ve lost all of the old you, your wild side now tamed by the responsibilities of pregnancy: the strict diet, the parenting classes, the baby-proofing your home. Make sure yoga does not end up being just another obligation on your pregnancy to-do list by adding these fun spinal stretches to your exercise routine. Don’t the names “cat-cow stretch” and “camel pose” just sound intriguing and a little bit wild? Just what you need! Not only is some fun good for you and the baby, but spinal stretches like these will strengthen and align your spine, warding off many back troubles. By improving your postures, the cat-cow and camel pose will let you be yourself before that sciatica pain. Have fun with them, and let your wild side out!
Are you too tired from just being pregnant to even think about exercising? Sciatica pregnancy stretches just sound exhausting!Put stretching back on the agenda with the roll-down stretch: you do it sitting down! It’s about time that a stretch takes into account the limitations but needs of a woman’s pregnant body! As you probably know, it’s not always that easy (or safe) to get into complex positions when you are pregnancy–even if you have sciatica as your motivator! But it has finally arrived: a stretch you can do without ever leaving your chair!
If you want an easy sciatica stretch for pregnancy, look no further than squats! Squats are a super successful way to get your sciatica pain under control. Because they can be performed throughout all trimesters of your pregnancy (as long as proper care and attention is taken in the third), squats are practical for the pregnant woman . No more being barred from exercises because of your big belly! Now isn’t that a relief? Since squats has relieved your anxieties about exercising during pregnancy, let’s move on and check out how squats can give your sciatic pain relief.
Now, if that name itself doesn’t spark your interest, I don’t know what will. When expecting your newborn baby, you can channel your inner child with this pose: the child’s pose. The child’s pose is a sciatic nerve stretch perfect for pregnant women, because it is simple enough to perform at almost any stage of pregnancy–whether you have a big belly or an enormous one! It is also a relaxation pose, so you will not need to grab the bathroom towels to wipe any sweat dripping down your forehead during this one. A low stakes stretch with optimal results. What more could your pregnant self ask for? Let’s take a look at how this exercise stands out (even though it is done in a sitting position!) from all other sciatica stretches for pregnancy.
Your pelvis: you’ve heard of it but aren’t exactly sure what part–or parts–of the body it is referring to. No need to fret! A definition to the rescue! The pelvis is ring of bone near the base of your spine. Shaped like a basin, it is formed by the hip bones: the ones on the front and sides as well as the triangular bone on the back. And there you have it: a picture of your pelvis! Now that you know what area of the body the pelvic tilt works, you know why it helps relieves sciatic nerve pain. During pregnancy your pelvic bones shift to prepare you for labor and your growing tummy puts more pressure on your back. As a result, your lower back muscles may endure strain, which can place pressure on–you guessed it!–your sciatic nerve! So you’ll want to stretch that bad boy (i.e., your lower back) out! Standing and lying down pelvic tilts are sciatic nerve stretches that will do just that and more: as a bonus, this exercise will also help improve your posture, which further ensures that your sciatic pain is kept at bay. Can’t get better than that, now can it?