Background
Sciatica is a term characterizing compression on the Sciatic Nerve. The Sciatic Nerve originates in the buttock area and runs down the back of your leg as shown below.
This results in pain going down a person's leg and can also result in pain in the lower back. It is commonly seen in many populations of people however it can be commonly seen during pregnancy.
ALWAYS consult with your Physician before starting any type of exercise program when pregnant.
All stretches should be done twice a day. Hold each stretch for 10-15 seconds and perform 2-3 reps. Repetitive exercises should be done 10-15 times twice a day. Exercises should be done in a gentle way, always pain-free.
Alternate legs when performing a single knee to chest stretch, as shown here. Hold for 10-15 seconds and perform 2-3 repetitions.
Single Knee to Chest Stretch
Try this seated stretch. Cross one leg on the other, and then use both arms to pull the knee upwards. Now push down. Hold for 10-15 seconds and perform 2-3 repetitions.
Seated Figure 4 Stretch
Tie a flexible band around your knees. Slowly take your legs apart then back together. Perform 10-15 repetitions twice a day.
Clamshell - Supine
Now try it again, but this time on your side. Perform 10-15 repetitions twice a day.
Clamshell Side-lying
Next, left the leg upward this is known as Side-lying Hip Abduction. Remember; move in a nice gentle motion. Perform 10-15 repetitions twice a day.
Side-lying Hip Abduction
Pelvic tilts can easily be performed by rolling the pelvis backward then return to neutral. Do not lift the hip off the surface when doing this one. Perform 10-15 repetitions twice a day.
Pelvic Tilts
To progress, perform the pelvic tilt then lift the hip off the surface. Perform 10-15 repetitions twice a day.
Pelvic Tilts With Elevation
Next, incorporate a ball squeeze, then pelvic tilt, then lift. This is the most advanced.
Pelvic Tilts With Elevation and Ball Squeeze
A modified plank can be done as shown here.
Modified Plank
Use a step to perform a seated hamstring stretch.
Seated Hamstring Stretch
Place your heel on the step with your toes extended back towards you and your knee straight. Slowly lean forward until you feel your hamstring stretching.
Standing Hamstring Stretch
Advance to a standing hamstring stretch. Again use the step and bring your toes back towards you and keep your knee straight. Lean forward towards your foot. Use a stable object to hold for balance.