Sciatic Nerve Stretches: Stretch Away Pregnancy Pain with Knee Pulls

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Sciatic nerve stretches are becoming a more and more popular way of relieving sciatica symptoms while pregnant! Looking for a good sciatic nerve stretch to reduce your sciatica pain during your pregnancy (even when you are on bed rest)? Look no further! Knee pulls, a variation of a knee exercise from the Stanford Prevention Research Center, are an easy way to do something about that lower back, buttocks, thigh, and even leg pain you might be experiencing while carrying your baby. Because knee pulls are done lying down, they come with another big benefit:

  • You can exercise in bed (which is especially good for those on bed rest)!

Of course, lying on the floor on a floor mat might be the better option, as the hard surface will provide you with a sturdier ground. But for those of you on bed rest who have sciatica, there is a way to relive your symptoms through exercise.

Sciatic Nerve Stretches: Knee Pulls Good for Pregnant Women on Bed Rest

When you are on bed rest, you want to find ways to stay active and keep that blood flowing, especially in your legs (gotta keep those blood clots from forming!).  Knee pulls can get that job done, actually giving you two health benefits in one simple stretch: knee pulls are a safe way to (1) keep your legs moving, and (2) banish that sciatic nerve pain. Win-win, am I right?

So, before you get up in the morning or right before you go to bed at night, do a couple of knee pulls! Either way, you never have to leave the bed!

 Out of all the Sciatic Nerve Stretches, Try Knee Pulls

  1. Lie on your back on a floor mat or in your bed.
  2. Lift your right knee toward your stomach.
  3. Place your hands behind your right knee, gently pulling your leg as much as you can without applying too much pressure on your abdomen (that last part is key, especially if you are on bed rest!).
  4. Now on the other side. Repeat the movement, this time with your left knee.

Alternative: Looking for a different way of doing a knee pull? Try lifting both your knees are one time. With one hand under each of your knees, pull them both close to your abdomen at the same time. Again, just be careful not to overstretch!

And there you have it! It’s that simple; I am not pulling your leg! Try leg pulls and other sciatic nerve stretches (yoga can help too) today to start reliving your sciatica pain!


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