Sciatica is one of the most common complaints that can affect pregnant women. It is a pain in the lower back that extends to the hips and legs, preventing the woman from moving comfortably .
For what is this? The increase in the size of the uterus causes pressure on the sciatic nerve , causing pain in the lower back, buttocks, hips and legs.
You may feel something like a slight tingling, a prickling, a dull ache, or a burning sensation. In some cases, the pain is so severe that it is impossible for the person to move, and it usually occurs more frequently on one side of the body.
Rest and applying local heat can help relieve sciatica pain, but it is also important to perform gentle exercises and stretches to improve spinal flexibility, like these four that we show you with videos.
Pyramidal stretch
To perform this stretch we will have to lie on our back on a comfortable surface, and we will place one leg at 90 degrees supporting the foot on a wall. We will place the opposite foot on the bent knee and in this position we will make a slight pressure towards the wall with the hand on the knee.
It is important that you notice how the area is stretched but that it does not become a nuisance. Hold the stretch without bouncing and gently intensify the pressure as you feel relief for 3-5 minutes per leg, accompanied by deep, calm breathing. It is recommended to perform this stretch twice a day.
Dog-cat stretch
The dog-cat or “cat-cow” stretch is an exercise in which we will imitate the posture of a cat and that of a dog (or a cow, in English) in such a way that we will mobilize the spine and with it all the muscles of the back .
In this way, in addition to increasing the range of motion of our back, we may better perceive which posture or area of the back causes us pain, and focus on it to relieve it along with breathing.
Exercises in the office
Whether you work at home, in an office, or if you spend a lot of time sitting, in this video we recommend several exercises that you can do in your workplace that can help you improve your posture, avoid the inactivity of the back muscles and relieve pain.
Ball massage
With the help of a ball, we can help relieve the lower back by making gentle movements to one side and the other. In this way, a massage will be done in the lower part of the back, relaxing the lumbar and the waist.
Fitball exercises
These exercises with fitball will help you to mobilize the pelvis performing rocking and circular movements that will help to relieve pain. It will also teach you to perform a self-massage in the area with a small ball (which can be a tennis ball), to perform a leg movement exercise, and finally a stretch like the one we saw in the first video.
In Babies and more | 11 exercise routines to do at home if you are pregnant
