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Exercises for Sciatic Pain in Pregnancy

The sciatic nerve runs from the lower back, through the buttocks and down your legs. During pregnancy, the growing baby can press against the nerve, or the extra weight can cause a herniated disc, which pinches the sciatic nerve. The resulting numbness, tingling or pain usually affects only one leg, and it can run from buttock to foot. Exercises for sciatic pain, even during pregnancy, can help a great deal.

  1. Talk to Your Doctor

    • Ask your doctor about other options for pain control if you are extremely uncomfortable. You might need medication as well as exercise. She might recommend ibuprofen or acetaminophen to reduce inflammation and pain, as both are generally regarded as safe during pregnancy (see Reference 2). She might refer you to a physical therapist for help with exercises and maintaining good posture during pregnancy. Using a heating pad can also provide relief and can help warm and relax your muscles before exercise.

      Sciatic, back and hip pain is often temporary early in pregnancy and ceases later on as your baby grows and shifts (see Reference 3).

    Stretching Exercises

    • Exercise for sciatic pain might seem counterintuitive when you are more inclined to curl up on the couch. Gentle exercises and stretching can increase blood flow to tight muscles and strengthen your core abdominal, pelvic and buttock muscles to support your back and relieve sciatic pain. Safe and effective stretches during pregnancy focus on your back, hamstring and neck, using slow movements and holding each stretch for 20 to 30 seconds. Aim for short sessions of stretching twice a day (see Resource 1).

    Strengthening Exercises

    • A strong core is key to a healthy back--during pregnancy and beyond. Your abdominal muscles support your spine and promote a healthy posture. Exercises that strengthen your back, abdominals, pelvis, thighs and buttocks can both prevent sciatic pain and relieve it. When you do strengthening exercises, use slow, controlled movements and don't over-exert yourself (see Resource 1).

    Cardiovascular Exercise and Swimming

    • Cardiovascular exercise can help you fight fatigue, and along with strength and flexibility training, it can make your pregnancy, birth and recovery easier as well as being good for relieving back and sciatic pain. As long as you don't over-exert yourself, swimming, biking and walking are safe for most pregnant women. Aim for a minimum of 20 minutes three to five times per week of cardiovascular activity. If this isn't possible, just do what you can; 10 minutes is better than no minutes (see Resource 1).

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