As a pregnant black woman, dealing with sciatica can be a real pain in the you-know-what. But fear not, mama, there are some exercises and stretches that can help alleviate the discomfort. Let’s dive in!
First up, we have the Pelvic Tilt. This exercise is great for stretching out the lower back and relieving pressure on the sciatic nerve. To do this exercise, start by lying on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis towards your belly button, flattening your lower back onto the floor. Hold for a few seconds, then release. Repeat for 10-15 reps.
Next, we have the Cat-Cow Stretch. This is another great exercise for stretching out the lower back and hips. Get on all fours, with your hands flat on the ground shoulder-width apart and your knees hip-width apart. Arch your back upwards towards the ceiling, tucking your chin into your chest. Then, slowly lower your back down towards the ground, lifting your head and looking forward. Repeat for 10-15 reps.
Our third exercise is the Hip Extension. This exercise strengthens the glutes and lower back muscles, which can help relieve sciatica pain. Start by getting on all fours, like in the Cat-Cow Stretch. Then, extend one leg behind you, keeping your foot flexed. Lift your leg upwards towards the ceiling, squeezing your glutes at the top. Lower back down and repeat for 10-15 reps on each leg.
Now, let’s move on to some stretches. Our first stretch is the Seated Hip Stretch. Sit on the floor with your legs extended in front of you. Bring one knee up towards your chest, crossing it over your opposite leg. Use your opposite arm to gently pull your knee towards your opposite shoulder, feeling the stretch in your hip. Hold for 30 seconds, then switch sides.
Our final stretch is the Figure Four Stretch. Lie on your back with your knees bent and feet flat on the floor. Cross one ankle over the opposite knee, creating a “figure four” shape. Use your hands to gently pull your bottom leg towards your chest, feeling the stretch in your hip. Hold for 30 seconds, then switch sides.
Remember, it’s important to listen to your body and not push yourself too hard. These exercises and stretches should feel comfortable, not painful. If you experience any discomfort or pain, stop immediately and consult your healthcare provider.
So there you have it, mamas. These exercises and stretches can help alleviate that pesky sciatica pain during pregnancy. Give them a try and let us know how they work for you!
Ingredients:
None.
Instructions:
- Pelvic Tilt – start by lying on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis towards your belly button, flattening your lower back onto the floor. Hold for a few seconds, then release. Repeat for 10-15 reps.
- Cat-Cow Stretch – get on all fours, with your hands flat on the ground shoulder-width apart and your knees hip-width apart. Arch your back upwards towards the ceiling, tucking your chin into your chest. Then, slowly lower your back down towards the ground, lifting your head and looking forward. Repeat for 10-15 reps.
- Hip Extension – start by getting on all fours, like in the Cat-Cow Stretch. Then, extend one leg behind you, keeping your foot flexed. Lift your leg upwards towards the ceiling, squeezing your glutes at the top. Lower back down and repeat for 10-15 reps on each leg.
- Seated Hip Stretch – sit on the floor with your legs extended in front of you. Bring one knee up towards your chest, crossing it over your opposite leg. Use your opposite arm to gently pull your knee towards your opposite shoulder, feeling the stretch in your hip. Hold for 30 seconds, then switch sides.
- Figure Four Stretch – lie on your back with your knees bent and feet flat on the floor. Cross one ankle over the opposite knee, creating a “figure four” shape. Use your hands to gently pull your bottom leg towards your chest, feeling the stretch in your hip. Hold for 30 seconds, then switch sides.
Remember, it’s important to listen to your body and not push yourself too hard. These exercises and stretches should feel comfortable, not painful. If you experience any discomfort or pain, stop immediately and consult your healthcare provider.
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