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I know pelvic tilts while lying on your back are good! I still do them in the 3rd trimester.... Hold them for 10 seconds each. =)
Stairs are a good "pelvic tilt" exercise too! <-- They help get baby in good position as well.
@amnystik: Ooh, thanks for the recommendation on the stairs. I've been avoiding them a bit because I thought they might make things worse, but I like the idea of double duty as a workout and pelvic tilt exercise.
Also, get on the floor on all fours and wiggle your hips back and forth. This helps loosen out the muscles.
My physical therapist just did one quick exercise with me the other day--and I'm not sure if I'm having the same pain as you (it feels like my back spasm's and I get shooting pain down my legs because the nerve tissue is being pinched from both the baby's position and my positioning). But he had me sit on the exercise ball, then move my hips in a circle counter-clockwise (since it worked best with the side I had the pain) and reverse. In both small circles and large circles. I've been doing that 4 times a day for 10-15 minutes and the pain is gone.
Also, I see him every week for massage so that's also helped.
I had the worse sciatica throughout this pregnancy and it went away right around the start of my third trimester through continued chiropractic care. My midwife thinks that the chiropractic care just started worked because in the third tri you're producing more relaxin, which makes the adjustments/massages more effective. So I would suggest continuing chiropractic if you can, it was a lifesaver for me.
Otherwise sitting on an exercise ball helped if I would be sitting for a little while. Being sure to have good posture while sitting.
Prenatal yoga! I did the crunch yoga mama on netflix and it REALLY helped. A few times a week made such a difference.
At night, tuck a pillow underneath your hip/thigh. It elevates your thighs above and away from your sciatic nerve, releasing tension. That REALLY helped me early on.
Good luck! Sciatica is a killer :( I was SO blessed mine went away a few weeks ago.
Thanks for the tips ladies! Tonight I will try the exercise ball circles. And I'll probably give my chiro a call again to see if I can get in for an adjustment to see if that does anything.
Last night, I slept propped up on pillows (6 to be exact) because sleeping on my side with a pillow between my knees wasn't helping. So I slept semi-inclined on my back (which also helped with my congestion).
I'll have to see if the Crunch Yoga Mama DVD is available from the library. I have the Crunch Cardio Pilates DVD that I really love and was curious if they had any prenatal ones.
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Just entering third trimester and my sciatic pain is getting worse. My OB said to take smaller steps and reduce my stride on the elliptical to avoid stretching the nerve too much.
I thought walking in the resistance pool at the gym would help, but that pretty much immobilized me on Saturday. I spent the evening trying to stretch out with an exercise ball and an ice pack.
Chiropractor didn't help when I first had issues in the last first/early second trimester and massage has only had minimal impact. I've started doing some "good sciatic" stretches, but am trying to maintain a regular wrokout regimen.
Anyone have exercise recommendations so I can continue being active without wanting to die?
I wasn't sure if using an exercise bike would be good or not, since it would keep me from favoring my left side too much while working out (my back muscles on my left side are starting to feel the effects from taking on more of the load when I move).