Yoga Helps Alleviate Sciatica During Pregnancy

 Sciatica in Pregnancy-Healing or Alleviating the Discomfort

www.yogajanda.com/prenatal.php  

During pregnancy sciatica can be aggravated and make for a miserable Mom-to-Be. I can attest to that fact since during every single prenatal yoga class, there is at least one or two people who claim to be suffering from sciatica. “Sciatica is the condition whereby either compression of the L4-S1 nerve roots affects the sciatic distribution or the sciatic nerve is injured as it exits the buttocks. It can also be influenced by the piriformis muscle, which originates on the anterior of the sacrum and passes under the sciatic notch, inserting on the top of the greater trochanter. The piriformis functions in lateral rotation of the thigh.” Yoga Journal, Sarah Powers 

Pregnant or not, yoga practitioners will find that straight-leg forward bends aggravate their sciatica. Especially when pregnant it is important to keep a slight bend in the knees when doing a forward fold. This helps to prevent the rounding of the lower spine while the pelvis tugs back. This is why you often hear the instruction to “fold forward from the hips”. If the pelvis does not tilt forward in a forward bend, you will feel a strain of the sacroiliac (SI) ligaments or sciatica.

It is therefore important to avoid or modify any poses that aggravate sciatica. as well as any pose where shooting pain develops. Always tell your prenatal yoga teacher if something doesn’t feel right. If she is trained in yoga for pregnancy, she should be able to show you an alternative pose or a modified pose.

“Using your practice to heal the condition is possible with patience and specific sequencing. It is important to strengthen the muscles around the sciatic nerve and bring circulation to this region. First, I suggest you bend the knees when in standing forward bends and Downward-Facing Dog to assist in the forward pelvic rotation. Also, moving in and out of poses increases the circulation to the area.” Coping With Sciatica-Yoga Journal,By Sarah Powers

Doing pelvic rocks, cat/cow, and alternating opposite arm and leg raises can help strengthen both the lower back and the abdominals during pregnancy. Women can repeat pelvic rocks 50-100 times a day. Cat/cow can be done any time, and repeatedly to help circulation, relieve back pressure and pressure on the pubic bone. You can either balance in the arm/leg raises or repeatedly switch by inhaling and lifting the opposite arm and leg, lowering with an exhale, and repeating the other side. It is also very relaxing to do this with your breath.

 Stretching the area by folding forward in Pigeon Pose or doing gentle twisting in may also be helpful. I frequently get requests for Pigeon Pose from women suffering from sciatica or lower back pain.

Finally, remember to continue with these poses long after the symptoms have disappeared, while still avoiding seated forward bends or forward folds with straight legs because it is very difficult during pregnancy to fully heal many injuries. Maintaining a regular yoga practice can really help stave off many pregnancy discomforts. Visit www.yogajanda.com/prenatal.php for more information on pregnancy, yoga, and resources in San Diego county.

Tags: Back pain in pregnancy, poses for pregnancy, pregnancy, prenatal yoga, stretching, why do I have sciatica, www.yogajanda.com, yoga, Yoga Janda, Yoga Journal