(Closed) Exercises to help sciatic pain?

posted 6 years ago in Pregnancy
Post # 3
5655 posts
Bee Keeper
  • Wedding: April 2011

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.



Post # 5
7779 posts
Bumble Beekeeper

Also, get on the floor on all fours and wiggle your hips back and forth. This helps loosen out the muscles.

Post # 6
2190 posts
Buzzing bee
  • Wedding: June 2011

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.

Post # 7
1932 posts
Buzzing bee
  • Wedding: June 2008

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.

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