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Pelvic Tilts: Great Sciatic Nerve Stretches During 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?

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Sciatic Nerve Stretches: Two Types of Pelvic Tilts

Both types of tilts are simple exercises that are gentle enough for pregnant women. By helping align the lower back with the rest of the body, these exercises will help wash that sciatica pain away!

Standing Pelvic Tilts

What it Stretches: your lower back.

Steps

  1. Locate a wall.
  2. Back against that wall!
  3. Now straighten up your spine!
  4. Widen your feet! They should be shoulder-width apart.
  5. Push your lower back against the wall.
  6. Hold the position for 10 seconds.
  7. Repeat 10 times a day for sciatic relief!

Lying Down Pelvic Tilt

What it Stretches: your lower back.

Steps

  1. Lie on the floor on your back.
  2. Raise your knees so your feet can rest flat on the floor.
  3. Tighten those abdominal muscles–but be careful!
  4. Push your lower back into the floor.
  5. Hold for a few seconds.
  6. Relax.
  7. Repeat 4 more times. And then do another 5 tilts later in the day.

Although these poses seem simple, always make sure you are not pushing yourself too hard. If you feel too much strain or something hurts, be sure to call it quits. But once you master these pelvic tilts you should also master your sciatic pain!

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