Have A Seat! Sciatic Nerve Stretches While Sitting

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Seated stretches are perfect for pregnant women dealing with sciatica: they allow you to stretch your sciatic nerve without putting too much stress on your body. Your body is already under enough pressure from being pregnant, your spine especially strained from the baby bump you got up front, so keeping exercise stress to a minimum is the way to go. Gotta be extra careful when there is a baby on board!  So go on and take a load off by trying these seated exercises to stretch away your sciatic pain! Sciatic nerve stretches while sitting? Who woulda though it could be that easy?

Seated Sciatic Nerve Stretches for Pregnant Sciatic Pain

Tailor Sitting: An exercise safe to do during pregnancy to minimize the sciatica pain you experience. Sit as directed below three times a day to really feel the effect: sciatica relief.

What it Stretches: muscles in your (1)  thighs, and (2) lower back.


  1. Sit on the floor.
  2. Cross your legs however is most comfortable for you (this will depend on how far along in your pregnancy you are).
  3. Make sure you take deep breathes as you continue.
  4. Straighten your back so it is perpendicular to the floor (90 degree angle time; sno slouching allowed!)
  5. Hold for 10 minutes each time.

Seated Piriformis Stretch:  A buttocks stretch you can do sitting down! Get working on relieving that sciatica pain by incorporating this spanking new stretch into your exercise routine!

What it Stretches: loosens and lengths your piriformis muscles (which can be found none other than in each cheek of your buttocks! Bottoms up!)


  1. Take a seat on the edge of a chair.
  2. Straighten your back; relax you shoulder (taking a good deep breath should help you loosen up enough to relax those shoulders).
  3. Raise your left foot off the floor.
  4. Place your left ankle on your right knee.
  5. Move your left hand onto your left knee (Why? To prevent you from lifting your leg during the stretch)
  6. Lower your chest in the direction of your knees.
  7. Stop when you feel a stretch in your left buttocks.
  8. Hold for 45 seconds.
  9. Repeat with the other leg.

Seated Hamstrings Stretch: This stretch tightens your hamstrings. Because tight hamstrings may put pressure on your lower back muscles, which are located near your sciatic nerve, this stretch could help you deal with your pregnant sciatic pain!

What it Stretches: (1) hamstrings, and (2) back of your thighs.  


  1. Get comfortable on the floor.
  2. Extend your legs out in front of you.
  3. Move them 45 degrees apart.
  4. Straighten up your back, and relax those shoulders!
  5. Lift your arms up in front of you.
  6. Move your chest to the floor while your reach your toes with your fingers.
  7. Don’t think it is cheating to widen your leg angle; this may be necessary to accommodate your baby bump!
  8. Stop when you can feel a stretch in the back of your thighs.
  9. Hold it! 45 seconds of holding the stretch should do it!

Go on, take a seat and give these stretches a try. You deserve it!