10 Exercises to Get Relieve from Sciatica Pain during Pregnancy

10 Exercises to Get Relieve from Sciatica Pain during Pregnancy

Sciatica during pregnancy is one of the many unpleasant physical changes we have to deal with. Here we are describing the top five exercises for sciatica during pregnancy so you don't have to deal with the discomfort all the time.

These exercises can be found further down.

Sciatica Pain During Pregnancy

Sciatica Pain During Pregnancy: What Is It?

Sciatica is a condition caused by inflammation of the sciatic nerve, which runs from the lower back to the thigh. You may experience discomfort in your buttocks and hip that spreads to your thigh if you have sciatica.

Sciatica is one of the many under-reported pregnant complaints. However, once you have it, you will be aware of it, and it can be extremely painful and inconvenient. Some women’s suffer from severe sciatica while walking and sleeping.

Lumbosacral radicular syndrome is another name for sciatica.

How Does Sciatica Affect Your Body?

It can be a dull, deep agony or a sharp, searing pain. The severity of sciatica pain varies. Treatment usually clears it up.

How will I know if I'm Pregnant and have Sciatica?

A shooting, burning agony will strike you from time to time, usually affecting only one side of your body. Your lower back, back of your thigh, and down the back of your leg to your foot may all be in pain.

Sciatica in Pregnancy: What Causes It?

Problems with the lumbar spine, such as a bulging or herniated disc, are the most common cause of sciatic pain.

Low back discomfort in pregnancy is often accompanied by sciatic-like symptoms.

Muscle strain and unstable joints can also induce sciatic discomfort. During pregnancy, pelvic bone pain, also known as sacroiliac (SI) joint dysfunction, is a common source of sciatic pain.

Because the baby's weight exerts extra strain on your pelvis and hip joints, it might trigger SI joint pain or piriformis syndrome. Your baby's position can also put strain on your sciatic nerve.

Pregnancy Exercises for Sciatica Pain

Sciatica can be excruciatingly uncomfortable during pregnancy. Stretching exercises can assist reduce muscular tension and increase movement in the hips, lower back, and legs, which can help treat sciatic discomfort.

If you sit or stand for long periods of time, you may discover that your sciatic pain gets worse. To relieve sciatic pain and discomfort during pregnancy, try these five stretching exercises.

1. Chair Stretching Exercise

The muscles in the back, buttocks, and back of the legs will benefit from this stretch.


  • With your feet slightly wider than your hips, face a table.
  • Lean forward with your hands on the table. Maintain a flat back and straight arms.
  • Pull your hips away from the table until your lower back stretches.
  • For at least 30 seconds, stay in this position.

2. Seated Piriformis Stretching Exercise

The piriformis muscle is located deep in the buttocks and can irritate the sciatic nerve if it is tight. This stretch can aid in the relief of sciatica pain.

  • Sit in a chair with your feet level on the ground.
  • Put your right ankle on your right knee if your right side is affected.
  • Maintain a straight back. Lean forward until you can feel your buttocks stretching.
  • Hold the position for 30 seconds. Repetition is required.

This stretch can also be done while sitting in a chair.

Pigeon Pose

3. Stretching in Pigeon Pose for Sciatica

  • Get down on your hands and knees on the ground.
  • Place your right knee between your hands by sliding it forward.
  • Keeping your foot on the floor, slide your left leg back.
  • Tuck the rolled towel between your right and left hips.
  • Take a step forward with your right leg. Slowly lower yourself to the ground, supporting yourself with a pillow under your head and arms.
  • Keep your hands in place for one minute.

4. Hip Flexor Stretching Exercise


  • Kneel on your hands and knees on the floor.
  • Take a step forward with one foot. The angle between your hip and knee is 90 degrees.
  • Shift your weight forward till the front of your back hip and leg stretches.
  • Hold the position for 30 seconds. Rep on the opposite side.

5. Foam Rolling of the Glutes and Hamstrings.


  • Lie down on the ground with your foam roller.
  • Place yourself on the foam roller. With your hands behind you, you can support yourself.
  • Cross one foot over the other knee.
  • Roll your body over the foam roller slowly until you discover a tender region.
  • Repeat this movement for 30-60 seconds over the sore area.
  • Slowly roll over the tender area with the foam roller until you discover another one. Continue over the area for 30-60 seconds, as in step 5.
  • Repeat on the opposite side.

Apart from these exercise you can also do some yoga poses. Yoga is the best form of exercise and it can definitely give you some better result in a condition like pregnancy.

Child Pose

1. Pose of a child (Balasana)

Child's Pose is a wonderful way to connect with and soothe your body. For added support, place a pillow or bolster beneath your thighs, chest, and forehead.

  • To begin, get down on your hands and knees. Bring your knees together and sink your hips back into your heels.
  • Allow your arms to rest alongside your body or extend them in front of you.
  • Allow your torso to completely relax as you sink into your thighs.

Concentrate on deepening your breath to ease any places of tightness or tension. This stance can be held for up to 5 minutes.

2. Downward-Facing Dog

By bringing your body into equilibrium, this forward bend helps pain and tension. Downward-Facing Dog strengthens your entire body while also assisting with the correction of imbalances.

  • Get down on your hands and knees to begin. As you elevate your hips toward the ceiling, press against your hands.
  • Lower your head to bring your ears in line with your upper arms or your chin all the way in toward your chest.
  • Tilt your pelvis forward by bending your knees.
  • Move your body intuitively through any variations that feel suitable.
  • This position can be maintained for up to a minute.
    Half Moon

    3. Half Moon (Ardha Chandrasana)

Half Moon Pose is a body strengthening, stabilizing, and balancing pose. It increases flexibility and relieves tension by stretching your spine, glutes, and thighs.

  • By doing this stance against a wall, you can keep your balance. A brick can be placed under your hand.
  • With your right foot in front, begin in a standing stance such as Triangle.
  • Allow your weight to fall into your right foot by bending your right knee a little more.
  • With your left hand, make a fist and place it on your hip.
  • As you stretch your right hand to the floor in front of and to the right of your right foot, slide your left foot forward a few inches.
  • Return to the beginning position by lowering your left leg to the floor.
  • Repeat the process on the other side.

4. Wind-Relieving Pose/Knees-to-Chest Pose (Pawanmuktasana)

This is a great pose for releasing tension in the lower back, hips, and glutes.

Do one leg at a time to feel the posture less deeply.

  • Draw both knees in toward your chest while lying on your back.
  • As you stretch your hands around the backs of your thighs or around your shins, draw your ankles and knees together.
  • If your hands are long enough, interlace your fingers or grab opposite elbows.
  • To increase the stretch, lift your head and tuck your chin into your chest.

5. Pigeon Pose in a Reclined Position (Supta Kapotasana)

Pigeon Pose strengthens your lower back and eliminates pressure on your hips when done on your back. Reclined Pigeon Pose stretches the piriformis muscle, as well as your glutes and hips.

  • Lie down on your back, knees bent and heels pressed against your hips.
  • Bring your right ankle to the bottom of your left thigh by bending your right knee.
  • If you've already felt a deep stretch, stay here.
  • Lift your left foot and draw your left knee in toward your chest to go deeper.
  • To hold behind your left thigh or shin, interlace your fingers.
  • Hold the position for up to 1 minute.
  • Repeat the process on the other side.


Sciatica can be excruciatingly painful and irritating during pregnancy. Stretching can help with sciatic pain by reducing muscular tension and promoting hip, lower back, and leg movement. If you sit or stand for long periods of time, your sciatic pain may worsen. As a result, make sure to switch positions during the day.

Pay attention to your body and avoid activities that aggravate sciatica. Stop exercising and get medical attention if you experience any symptoms such as dizziness, headaches, or bleeding.

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