Get on All Fours to Do These Advanced Sciatic Nerve Stretches

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Hands, fingers, knees and toes! By getting down on all fours, you can work all your body parts to relive your pregnancy sciatic pain! But a word of warning: these sciatic nerve stretches are not for the heavily pregnant. If you are late in your second trimester or in your third trimester, count these out. Carrying twins, triplets or more? Draw the line on these stretches even earlier. You need to remember that you will be getting bigger sooner! You want to be comfortable on your hands and knees to avoid falling or hurting yourself. Camel backing and the backward stretch are both advanced movements that are better and easier to do earlier in your pregnancy. Don’t want that big belly getting in the way!

Advanced Sciatic Nerve Stretches

Looking for a challenge? Give these advanced sciatic nerve stretches a try!

Camel Backing: When done correctly, this stretch, also known as the “dromedary droop” (how’s that for some fancy alliteration?), makes you look like you have a camel hump! Get your animal groove on!

What it Does: takes pressure off the spine (and thus the sciatic nerve)


  1. Drop to your hands and knees.
  2. Arch that back upwards, but don’t put too much strain on your back. (Picture a camel’s hump. That’s the type of arch you want to mimic).
  3. Tighten you butt cheeks as well as your abdomen.
  4. Hold for a few seconds.

Backward Stretch: Another stretch that requires you to be on your hands and knees, this exercise should also be done with caution. If you are in the stage of your pregnancy when it is possible, it is a great way to relive that built-up sciatic stress!

What it Stretches: relaxes as well as lengthens (1) hips, (2) thighs, and (3) pelvis, which are areas of your body typically affected by sciatica.


  1. Get down on all fours.
  2. Lower your shoulder to rest on your hands.
  3. Then, sit back on the heels of your feet.
  4. Tuck your head under your body.
  5. While stretching your hips back, stretch forward with your fingers. (You may need to spread your legs if you tummy gets in the way!)
  6. Hold the position for 45 seconds.

Feeling a lot of strain when doing this exercise? Or is your back tight? Try rolling a towel and placing it between your hips and heels. That should do the trick!

If you are past the time period for these sciatic never stretches (and to be frank, the worst of pregnant sciatica pain will occur during the late second and third trimesters), you did not get the short straw! There are many other easier sciatic nerve stretches to choose from!


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