VIDEO: Yoga to Ease Sciatica or Lower Body Pain

Sciatic Pain Stretches

VIDEO: Yoga to Ease Sciatica or Lower Body Pain

Whether you are pregnant or not, try this simple sequence to help ease sciatic pain or any pain in your legs, glutes and lower back that you may be feeling…


If you have sciatic pain, then you will experience pain in the backs of your legs, your glutes and your feet. It can vary from person to person as to where exactly they feel the pain, but for everyone, it is a nuisance!


What causes Sciatic pain?

Sciatica is due to something pressing or rubbing on the sciatic nerve. The sciatic nerve runs from your feet all the way up to the bottom of you spine and links to your spinal cord, hence why you often feel pain in the areas mentioned above.

sciaticaThere are many causes of sciatica including:

  • A herniated disc
  • A tight piriformis muscle
  • Muscle spasms
  • A spinal injury


Do I have Sciatica or just lower body pain when pregnant?

Sciatica pain can be confused with other back, leg and glute pain. According to WebMD:

‘true Sciatica only effects about 1% of pregnant women and is not actually caused by pregnancy. Sciatica causes shooting pains in your leg or a feeling of numbness in that area rather than pain in your lower back.’

However, many pregnant women do suffer from lower back pain which could be caused by the extra weight they are having to carry around with them, or from Pelvic Girdle Pain. This is caused by instability of the pelvic joints. This pain, which usually occurs at the front or back of the pelvic area, can radiate to your thighs and may be confused with sciatica. The main reason many women in pregnancy experience this is due to the ligaments and joints loosening to prepare for labour.

If you are not sure if you have Sciatica, PGP or just general aches and pains then please contact your midwife or GP. They will be able to offer you more advice and possibly refer you to a physiotherapist.


What should I do if I experience Sciatic pain or lower body pain?

Here are some ways to help ease sciatica or lower body pain :

  • Keep active with gentle movements and stretches that can lengthen and strengthen tight muscles.
  • Use a heat pack on the areas that are causing pain.
  • Be mindful of heavy lifting or twisting that can cause the area to become further inflamed.


Yoga to Ease Sciatic Type Pain

Try the sequence below that is perfect to stretch out and strengthen those aching muscles. Remember to listen to your body and if something doesn’t feel good for you, then please stop.


Enjoy xx