sciatic nerve watermark

Sciatic pain is a common occurrence during pregnancy- but that doesn’t mean you should have to suffer through it! We’ve had clients (and instructors) who had to be put on bed rest while pregnant because the pain was so excruciating that they were unable to walk. It’s no joke! We’ve posted before about why sciatica presents during pregnancy, but I wanted to share some things you can try to help alleviate the pain.

One of the frustrating things about sciatic pain is that it can be caused by a few different things, and it’s hard to know the root cause without talking with the pregnant mom directly. That said, if you are experiencing sciatica (and you will know if you are—it feels like a sharp pain right in the middle of your butt/glute muscle, usually only on one side) go ahead and try the following exercises:


  •  Get in the water. If swelling and/or baby placement are one of the causes, a pool will help. 10 minutes of activity (think- jogging up and down a lane) in water up to you shoulders will help.


  • Pilates, specifically side series exercises like the video above and the Pilates exercise “the Clam” will help with SI joint stabilization, which can help decrease incidences of sciatic pain.


  • Yoga, specifically the  cat/cow exercise in the video above, is golden for any woman experiencing sciatica! This exercise will encourage baby to move off of the nerve which can get you some relief.


  • If you are still experiencing pain, you don’t have to suffer through! Ask your doctor about seeing a physical therapist or chiropractor,  both have been known to help relieve the pain.
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