10 Sciatica Stretches For Pregnancy

Something a lot of women can develop during pregnancy is sciatica. This is a type of back pain that usually occurs due to the sciatic nerve becoming irritated. This is most commonly caused from a spinal disc slipping and pressing on the nerve. During pregnancy about 50 to 80% of women experience sciatic symptoms.

There are a few different reasons why sciatica pain can occur during pregnancy. For example, hormonal changes often play a huge role and also the baby’s weight can put added pressure on your joints.

It can become extremely uncomfortable, and if you’re currently pregnant and experiencing sciatica pain, you might be wondering how you can relieve some of the pain.

Well, this article has you covered! Keep reading to find out 10 different sciatica stretches that you can do to ease sciatica pain when you are pregnant!

#1 Hip Flexor Stretch 

It is common for a woman’s hip flexors to become very tight during pregnancy, and this can impact the alignment of the pelvis and in turn lead to bad posture. These are things that can then cause a great deal of pain.

This stretch will help to loosen your hip flexors and hopefully relieve some of your sciatica pain:

  • Go down to all fours
  • Bring one foot in front of you
  • Your hip and Knee Should be at a 90-degree angle
  • Lean forward until you feel a stretch in your back leg and hip
  • Hold for 30 seconds
  • Repeat on other side

#2 Table Stretch

  • Put a table in front of you
  • Face towards the table
  • Put your hands on the table and lean forward
  • Your arms should be straight, and your back flat, the entire time
  • Push your hips back, away from the table
  • You should feel a stretch in your lower back and the back of your hips
  • Hold for 30 seconds to 1 minute
  • Repeat twice each day

#3 Glute and Hamstring Foam Rolling

Foam rollers aren’t overly expensive and can be easily purchased online.

  • Grab a foam roller and place it on the ground
  • Sit on the foam roller
  • Place your hands behind you for support
  • Bring one foot over the opposite knee so it resembles the number 4
  • Slowly, and with control, bring your back backwards and forward over the foam roller
  • You will at some point find a tender spot
  • Continue rolling back and forth over this tender area for 30 to 60 seconds
  • Repeat on opposite side

#4 Pigeon Pose

  • Go down on all fours
  • Bring your right knee forward so it is in between your hands
  • Bring the left leg straight behind you, ensuring the knee isn’t bent and that your foot is on the floor
  • Take a yoga block or rolled towel and place in under your right hip
  • Bring your weight forward over your right leg
  • Slowly and gently lower yourself to the ground
  • You can place a pillow under your head and arms for comfort and support
  • Hold for 1 minute
  • Repeat on opposite side
  • Do a couple of times a day

#5 Seated Piriformis Stretch

  • Sit on a chair
  • Place your feet flat on the floor, parallel to each other
  • On the side where you are feeling the most pain, put that ankle onto the opposite knee
  • Lean forward until you feel a nice stretch in your bum
  • You should keep your back straight as you do this
  • Hold for 30 seconds and repeat a couple of times a day

#6 Cat-Cow


  • Go down on all fours
  • The tops of your feet should be flat on the floor with your shoulders in line with your wrists
  • Inhale and drop your stomach, so your back creates an arch
  • Your shoulders should be rolled back and down
  • Face forward with your head tilted slightly upwards


  • Exhale and push through your hands, to lift your back towards the ceiling so it is now arched the opposite way
  • Bring your chin towards your chest and look towards your stomach

Keep going between these two moves about 5 times each.

#7 Child’s Pose 

This is a great stretch for when your hips, pelvis and thighs are feeling particularly painful, and will also give your back a nice stretch to relieve some of the pain.

  • Go down to the floor so you are on all fours
  • Place your knees directly under your hips
  • Place your hands flat on the floor with your arms outstretched straight in front of you
  • Whilst inhaling, allow your spine to extend, pushing your arms out a little further
  • When you exhale, bring your bum onto the heels of your feet
  • Lower your head towards the ground
  • Tuck your chin into your chest
  • Rest here for about 5 deep breaths

#8 Bridge Pose

  • Lie down flat on the floor
  • Bend your knees, keeping your feet flat on the floor, so the area under your legs makes a triangle
  • Inhale and press your lower back into the floor whilst lifting your hips and back into the air to make an arch
  • Press into your feet to help lift
  • Hold for a few seconds
  • Exhale and slowly bring your back to the floor
  • Relax, keeping your spine neutral and keep your lower back slightly off the ground
  • Repeat 10 times

#9 Lunge 

  • Kneel on the floor
  • You can use a mat or cushion for support
  • Put one foot forward, flat on the ground
  • Your front knee and hip should be at a 90-degree angle
  • Exhale and lean forward so your weight is on the front, bent leg
  • You should feel a stretch down your hip and thigh
  • Use a balance aid, such as a chair or the wall, if needed
  • Hold for 30 seconds
  • Repeat on opposite side

#10 Bound-Angle Pose

  • Sit on the floor
  • Bend your knees, placing the sole of your feet together in front of you
  • Hold your toes with your hands and slowly pull them towards you
  • Inhale and sit up tall and straight
  • Then exhale and push your knees towards the ground
  • Lean forward, bending at the hips and keeping your back straight
  • Keep going as far as is comfortable
  • Drop your chin in towards your chest
  • Hols for a few seconds, breathing steadily

Leave a Comment