now today I want to talk to you about sciatica, what it is, why lots of women in pregnancy suffer from it and what you can do about it. I’ve just released on my youtube channel a very quick two-and-a-half minutes exercise that you can do to really help relieve symptoms. So lets start from the beginning and feel free to type in any questions that you have.Has anyone out that experienced is experiencing at the moment pain in one side of the buttock for maybe two? most often it’s just on one side and it’s a real burning searing kind of pain that you get through generally one side of your buttock that goes right down the middle of the back of your legs sometimes all the way down to the foot and this is generally termed sciatica or sciatic pain what it is: it’s your sciatic nerve or the roots to the sciatic nerve that are painfully compressed somewhere along the line. it’s one of the biggest nerves you have in your body and it goes all the way down that line I just described and it originates from 5 nerves that come out from your lower back and sacrum from L4 all the way to S3 and all those nerve roots exit out through into this one big nerve and it goes all the way down so that means that there are different exit point areas where it comes out from where you can start getting compressed or irritated and also as it goes past the buttock zone into the leg all these layers of muscle cover that and can become tight and compress causing the irritation and we get this radiating pain sensation and that’s what causes it. A lot of women suffer from this during pregnancy especially in the later stages and you can see why now that you understand where that nerve comes from, when you’re pregnant, the heavier you get, the bigger your bump is, the bigger you get more you’re weight-bearing through the front so your center of gravity really tips forward – what happens is that your bump pulls your forwards and your pelvis start to tip forwards so when you’re pregnant all this extra wait from the baby and it starts to to tilts forwards. Your your pelvis then starts to tip forward like that and what happens in the lumbar spine is compression you got your vertebrae that start compressing that way which is exactly where the nerves come out from so you have an area there that that compresses irritating the nerve then as those roots combined and pass through the buttocks and have to go under your gluteal muscles but also under your piriformis muscle which is the muscle that specifically compresses the never most of the time. Imagine when your pelvis is tilted like this all these muscles here actually shortened that makes the tighter over time and if they’re not stretched out properly and loose they don’t allow that note pass through without compressing a little bit and creating those problems so there are little things that you can do to prevent this from happening in the first place Once you start gaining extra weight and bump grows -avoid wearing heels often. You can still manage that but avoid wearing t hem all the time so that your posture isn’t hitched even further lordosis we get this excessive curve in the lower back that compresses the spine and shortens the gluteal muscles so avoiding the heels and also making sure that you’re doing enough exercises to maintain a good posture so good correct posture and i can’t recommend anything better than pregnancy yoga and Pilates for that and then specific exercises – physiotherapy exercises many of which are derived from yoga – pialtes – stretching, the deep breathing and meditation that goes with all that is fantastic for releasing your tension and for aligning your spine correctly. As your curves change your weight balance weight distribution changes you really need to think about how you’re holding yourself to allow those nerves to exit without compression to keep those muscles the glutes nice and lengthened So if you haven’t watched it already then click the link in the comments box and that’s the latest video in my new pregnancy pilates yoga series and it shows you how to do the stretch for the gluteal muscle release correctly because a lot of time you can search for sciatic exercise release technique and a lot of these are for sports people who aren’t pregnant and a lot of them involved in having to lay on your back laying on the floor again quite difficult position if you’re not used to yoga do not use to going to pigeon position and things like that you might find it really quite challenging especially later on pregnancy from esther we’re thinking really hard to deal with any way the best one in this exercise was sitting on a base the feet got a nice wide base of support it’s very easy to get into this position when you’re pregnant and there are three stages to it. a lot of the exercises just explained that you could go for that full stretch straight away but i find it much safer much more effective to break it down to three different steps. There is the first level and if your sciatica is quite intense and if you haven’t done anything about it already you might find that being in that initial initial position is all you need to do to start getting some release it might feel quite tense at the beginning it’s very important to release the shoulders breathing deeply and as you breathe out really visualize the gluteal muscles relaxing and laying off that pressure from your sciatic nerve, There are two further levels that you can add to that stretch i’m gonna say there’s no need to go into finding the first position effective already and it’s about repeating this exercise every hour on the hour little and often holding it for 30 seconds to a minute at a time and really relaxing focusing on the release and not focusing on the pain because whatever you put into your exercise the focus and visualizations that you use the more effective that exercise is going to be so if anyone has any questions then please leave it in the comment box and I’ll get back to you that we maybe got a lot of questions then I’ll do another live stream and trying out for all of them and it’s not definitely hop over to my youtube channel and watch follow the playlist for pregnancy yoga pilates and they’re going to be loads more videos in my series, I’ve already done on for ankles and feet and one for lower back pain release that is definitely one to do if you have sciatica – combine the exercises combine it with that exercise. as well you’ll probably have a swollen tired legs so do the ankle routine as well. little and often that’s why I exercises are all in three minutes that that you can fit in around your work, is so easy that you can do it on a coffee break and doesn’t require a mat or any equipment you can do it standing in a corner and you get a lot of benefits from them even if you don’t have symptoms at the moment i would strongly recommend you do them any way to prevent these typical cluster of problems from occurring and just to keep fit and healthy anyway your pregnancy is a marathon and your shape your curves are changing every day with more demands on your joints, more demands on your muscle and you can keep toning gently, you need to maintain good posture, maintain your length through the spine opening up the chest. As that baby bump grows upwards it is compressing your chest as well – you’re getting short of breath when you’re coming upstairs something that was so simple for you before… me just five steps and I am being completely panting at the top and wondering what’s wrong with me ! it’s also the fact that your lungs are compressed that you’re not taking it that much air, you’re not oxygenation everything as much as we can and that when you think about the whole cycle of things: not oxygenating enough leads to more fatigue and that’s why many women experience pregnancy feeling super tired really drained all the time so it’s a cycle that could be a cycle of pain discomfort, shortness of breath, fatigue BUT you can change it around so easily with these easy maintenance exercises and by being mindful about your posture so that’s my message to you is even if you don’t have any discomfort or pain anymore then please do them anyway to prevent problems from occurring. so if you enjoyed if you want to see more please comment in the box and let me know what problems you are suffering with what kind of help you’d like to get Ask me any physical therapy and pilates questions about posture exercises you could be doing I’d love to know so that it guides me what we do in our future sessions follow me here on facebook and my youtube channel I’ll see you soon for more tips on how to best enjoy pregnancy and prepare for a fantastic birth !