Exercises that save you from terrible pains during pregnancy

Sciatica can also hinder movement, here's how to help yourself

Sciatica is one of the most common diseases that pregnant women suffer from, and the main symptom is pain in the lower back that extends along the leg, preventing the woman from walking comfortably.

This problem occurs due to the increase in the size of the uterus, which causes pressure on the sciatic nerve, which causes pain in the lower back, buttocks, hips and legs.

You may not have severe pain, you may only feel a burning or dull ache, but it may be severe enough to prevent you from moving.

Appears on one side of the body, while rest and applying warm compresses can help relieve the pain, but it is also very important to do light stretching exercises to improve the flexibility of the spine.

It is important that the exercises are not difficult, there are no jerky movements so as not to cause a bigger problem, and these four exercises can help you a lot:

Pyramidal alignment

Lie on your back on a soft, comfortable surface, place one foot at a 90-degree angle, resting the foot on the wall. Rest the opposite foot on the bent knee and in that position apply light pressure towards the wall with the hand on the knee.

It is important that you notice that the part is stretched, but that it does not cause you discomfort.

See how the exercise is performed:

cat-dog stretch

With this exercise, you will imitate the posture of a cat and a dog, and thus mobilize the spine and all the muscles of the back. In this way you will increase the range of motion of your back, you will better see which position or part of your back causes pain and you will focus on relieving it in combination with proper breathing.

See how the exercise is performed:

Exercise in a sitting position

Whether you work from home, in the office or sit for a long time, in this video you can see simple exercises that you can do at your workplace. They will help you improve your posture, avoid back muscle inactivity and relieve pain.

See how the exercises are performed:

Ball massage

With the help of the ball, you can relieve the lower back by making gentle side-to-side movements. In this way you will massage the lower back and therefore relax that part of the back and waist.

See how to massage with the help of the ball:

/Telegraph/