Sciatica.... the worst, am I right!?
It can strike at any time. Dun dun dun... however, more often than not, clients who reach out to me looking for Sciatica relief are in the the 15-22 weeks of pregnancy range.
I do not have any conclusive scientific evidence why this happens so often during this time of pregnancy; my educated guess based on many years of working with pregnant and postpartum clients is that this has to do with the surge of hormones (such as relaxin) coupled with the growth and changes that really begin to emerge once you hit the second trimester. Even if your body doesn't look like it has changed all that much, a little bit of growth in the belly and pelvis region can cause enough of a shift in the ligaments and muscles of the pelvis that turn into very big sensations in the body, such as the unique sensation that accompanies Sciatica.
Fortunately, with some TLC (think Pilates & yoga sessions with me - yay!) I have seen a complete success rate in alleviating Sciatic nerve pain using targeted bio-mechanical and PT oriented Pilates exercises.
But before we get into a sample of exercises you can use to alleviate Sciatica - It's important to understand the mechanics of Sciatica. So what is causing that pain in your tuckus?
Let's get little nerdy:
Anatomy of the Sciatic Nerve: The sciatic nerve originates from nerve roots in the lower spine, specifically from the L4 to S3 segments of the spinal cord, forming from the combination of nerve roots in the lumbar (aka low back) and sacral (aka pelvis) regions. It emerges from the lower back, runs through the buttocks, and extends down the back of each leg. The sciatic nerve branches into smaller nerves that innervate various muscles and provide sensation to different areas of the leg and foot.
Function of the Sciatic Nerve: The sciatic nerve plays a crucial role in transmitting sensory and motor signals between the lower limbs and the central nervous system. It facilitates movement and provides sensation to the lower body, controlling muscles in the thighs, legs, and feet. This nerve is responsible for motor functions such as walking, running, and controlling various leg movements.
Sciatica: Causes and Symptoms: Sciatica occurs when there is irritation, compression, or inflammation of the sciatic nerve or its nerve roots. The hallmark symptom of sciatica is pain that radiates from the lower back down the back of one or both legs. This pain can vary from a mild ache to sharp, shooting pain and may be accompanied by tingling, numbness, or weakness in the affected leg. It often follows the path of the sciatic nerve, traveling through the buttocks, down the back of the thigh, and sometimes reaching the calf or foot.
Symptoms of Sciatica During Pregnancy:
The hallmark symptom of sciatica during pregnancy is pain that typically starts in the lower back or buttocks and travels down one leg. (In my experience, my clients generally experience this down their left leg). The pain might range from a dull ache to sharp, shooting sensations and can be exacerbated by certain movements such as sitting, standing, or walking. Other accompanying symptoms may include tingling, numbness, or weakness in the affected leg.
Official Causes of Sciatica During Pregnancy:
Uterine Expansion: As the uterus expands to accommodate the growing baby or babies, it can exert pressure on the sciatic nerve, which originates from nerve roots in the lower spine.
Hormonal Changes: Hormonal fluctuations, particularly increased levels of relaxin, can lead to the relaxation and loosening of ligaments in the pelvic area. This can potentially affect the alignment of the spine and pelvis, contributing to sciatic nerve irritation.
Postural Changes: Alterations in posture and weight distribution as the pregnancy progresses can also add strain to the lower back, leading to sciatic nerve irritation.
How Can I help?
Private Pilates sessions tailored for my clients experiencing sciatica pain focus on gentle, targeted exercises and incorporate a combo of traditional Pilates, yoga, and Physical therapy based pregnancy-smart exercises for sciatica pain. The work is aimed to alleviate discomfort by strengthening muscles surrounding the pelvis, improve flexibility as needed, and promote better posture.
Here are some common exercises that might be included in a private Pilates session to help alleviate sciatica pain during pregnancy:
Stretching exercise examples:
Pelvic Tilts: These exercises involve lying on your back with knees bent and gently rocking your pelvis back and forth. Pelvic tilts help to stretch and strengthen the lower back muscles, offering relief from sciatic nerve pain.
Cat-Cow Stretch: On your hands and knees, alternately arch your back up like a cat and then lower your belly and lift your head up like a cow. This gentle stretching exercise helps alleviate tension in the spine and lower back.
Piriformis Muscle Stretch: The piriformis muscle, located in the buttocks, can contribute to sciatic nerve irritation when tight. Sitting on the edge of a chair, cross one ankle over the opposite knee and gently lean forward to feel a
stretch in the buttocks. Switch sides and repeat.
Sciatic Nerve Gliding Exercises: These involve gentle movements that aim to mobilize the sciatic nerve. While lying down, gently bend and straighten your knee to move the foot up and down, feeling a slight stretch along the back of the leg. This exercise should be done slowly and without causing pain.
Calf Stretches: Believe it or not, keeping your calf muscles strong AND supple have an effect on your sciatic nerve up in your pelvis!
Strengthening exercise examples:
Core Strengthening Exercises: Engaging in safe and gentle core strengthening exercises tailored for pregnancy, such as modified bear planks, bird-dog, using arm & leg exercises to activate the deep core
Pelvic Floor Activation: Controlled breathing exercises and specific movements to engage and strengthen the pelvic floor muscles. Strengthening these muscles can aid in reducing pressure on the sciatic nerve and overall support for the pelvis and low back during pregnancy.
Side-Lying Leg Series: Side-lying exercises targeting the outer thighs, hips, and glutes to improve hip stability and reduce pressure on the sciatic nerve. These may include leg lifts, circles, or small range-of-motion movements.
4. Hips and Glues Series: A series of movements that activates the hips and glute stabilizers WITHOUT causing more pinch on the Sciatic nerve. Form is VERY important.
Total body work:
Total Body Work Examples:
Breathing and Mindfulness Techniques: Incorporating breathing exercises and mindfulness techniques during Pilates movements to reduce stress, promote relaxation, and manage discomfort associated with sciatica. Believe it or not, this can be quite effective.
Focus on Postural Alignment: Pilates exercises emphasizing proper body alignment to reduce strain on the lower back and improve overall posture, which can help alleviate sciatica pain, along with other aches and pains in the body.
And there you have it—a sneak peek into the world of what is up with the crazy pain in your tuckus.
Say goodbye to those nerve pinch blues and hello to relief and relaxation! So, why not take that next step toward a more comfortable pregnancy? Book your Private Pilates session with me today and let's wave goodbye to sciatica together while embracing the joy of this beautiful journey into motherhood!
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