Yoga is the practice of improving your mental, spiritual and physical well-being through a series of stretches and breathing exercises. Using yoga for sciatic pain during pregnancy can be an alternative or supplement to a heavy gym-based workout. Involving a variety of stretches that work your lower back and spine, yoga not only offers short-term pain relief from sciatica but a full-body workout that leaves you with lasting results such as a strong musculoskeletal system. As an expectant mother, you should invest in a yoga mat during you pregnancy and make yoga a routine way you keep up with physical health–during pregnancy and beyond.
Let yoga stretch away your sciatic pain with the following positions.
1. Spinal Stretches: Strengthening the spine is always a go-to method for sciatica relief, as a sturdy spine means you will have less back troubles. Spinal stretches also improves your posture and aligns your body, helping your spine maintain its natural shape and thus avoiding pains. Below are some yoga positions to try:
- Animal Poses: Cat-cow stretch, camel pose
- Bridge pose
- Upward facing dog
- Reverse warrior pose
2. Lower Back-Strengthening Positions:
These yoga positions are ideal if the cause of your sciatica is a herniated disc, pre-existing or incurred from your pregnancy, as they are basic, gentle, and easy. They allow you to lengthen and align your lower back without straining it.
- Standing Poses
- Downward facing dog
- Pelvic rocks
- Alternating opposite arm and leg raises
- Cat-cow pose
3. Hamstring Stretches:
Tight hamstrings (accompanied by a tight piriformis muscle) can constrict the sciatic nerve during pregnancy. Stretching your hamstring can also give your pelvis greater room to move, reducing the pressure it puts on the lower back. Using the following yoga positions can help you loosen them.
- Standing Hamstring Stretches
- Leg Raises
If a position aggravates your sciatic pain (some of them might despite their sciatic-relief intentions), adjust it until you achieve the sciatic peace you deserve. Now, roll out that yoga mat and take a deep breath, assume the downward dog position and stretch your sciatic pain away.