PTVN Days: Sciatic Pain Relief with Yoga
The sciatic nerve can become inﬂamed during pregnancy due to pressure on the pelvic area from the growing baby, tension in the buttock or misalignment of the hip/sacrum joints. Gentle yoga provides immediate and low term relief.
Here is a yoga set to relieve sciatic nerve pain:
- Stand in mountain pose (simple standing with palms facing forward).
- Breathe three long deep breaths. Become aware of your hips and legs.
- Inhale your arms over your head. Exhale bending forward to touch the ﬂoor.
- Keep your knees bent.
- Breathe into the posture. As you feel your hamstrings release straighten your knees a bit more with each breath (never lock knees).
- Inhale. Exhale putting your right foot back into a lunge.
- Breathe long deep breaths allowing the thigh to open one breath at a time.
- Step forward into forward bend and allow your body to settle.
- When you are ready, inhale. Exhale left foot back into a lunge.
- Breathe long deep breaths.
- Inhale. Exhale your bent knee into pigeon pose (Lay the calf/knee ﬂat on the ground in front of you with your calf extending back toward your groin – watch your knee does not feel too much pressure).
- Breathe into it allowing the muscles in your thigh, over your hip and into buttock to soften and release.
- When you are ready push with your hands up into downward dog pose.
- Breathe as you allow your hamstrings to open.
- Inhale. Exhale your left calf/knee forward onto the ground in pigeon pose. When you feel ﬁnished inhale and exhale pushing up into downward dog.
- Breathe long slow deep breaths.
- Step forward into forward bend and inhale yourself up to standing.
- Sit on the ground in simple sitting. Open the legs wide.
- Inhale your arms over your head and exhale forward bending from the top of the legs where they connect with the hips. Breathe long slow breaths as you slowly sink deeper into the pose opening the groin muscles, hamstrings, buttocks and thighs.
- Inhale back to simple sitting.
- Take your right ankle in your left hand and settle your right knee into the crook of your right elbow. Rock your right leg gently side to side feeling the opening in the hip. Experiment with this movement doing it short and quick or long and slow. Feel what helps that area open.
- When you feel ﬁnished release repeat with the left leg.
- Come back to simple sitting.
- Close your eyes. Breathe. Notice the effects of your practice.
This short 15 minute routine, done daily, will relieve current sciatic pain and help keep it at bay in the future.
Words of Wisdom: Each day, in each moment your body is different. Breathe and move gently into your yoga postures. Discover what your body needs today.
About: Anne Hirsch is the Yogi Midwife and a Parent Network contributing writer. Anne has spanned a decade of midwifery care and prenatal yoga practice for women in Florida and currently practices at Rainy City Midwifery in Seattle, WA. She is an active member of the global midwife community, volunteering her time to the JJ Way while also organizing fundraisers such as Africa’s Future in African Hands. Anne is developing a series of prenatal yoga videos that will be made available to women around the world via Parent Planet in 2013. Yogi Midwife posts inspiration, advice and healthy, delicious food ideas on Facebook regularly. If you need some reminders, take a peek!