4

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What is Sciatica? Sciatica is a form of nerve pain that radiates along the lower back, hips and glutes, and down each leg.

How Can I Relieve Sciatica Pain in Pregnancy? Hormones produced during pregnancy cause ligaments to loosen which can lead to pinched nerves.

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1

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2

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3

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4

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1. Cat-Cow Pose 2. Seated Piriformis Stretch 3. Hip Flexor Stretch w/ Rotation 4. TFL + IT Band Hip Sink DO IT: Hold each stretch for 40-60 seconds.

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TRY this 10-Minute Guided Stretching Routine

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Looking for a stretch routine to relieve low back pain? Tap below!

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SCIATICA STRETCHES

ease nerve pain

ease nerve pain

What is Sciatica? Sciatica is a form of nerve pain that radiates along the lower back, hips and glutes, and down each leg.

How Can I Relieve Sciatica Pain in Pregnancy? Hormones produced during pregnancy cause ligaments to loosen which can lead to pinched nerves.

Try these 4 stretches 👉

1

CAT-COW POSE

Targets: All the muscles along your spine and releases low back tension.

2

SEATED PIRIFORMIS STRETCH

Targets: Specifically the piriformis muscle — a flat, band-like muscle located in the buttocks near the top of the hip joint.

3

HIP FLEXOR STRETCH W/ ROTATION

Targets: Hips, hip flexors, groin, quads, glutes, low back and core.

4

TFL AND IT BAND HIP SINK

Targets: Tensor Fasciae Latae (TFL) and Iliotibial (IT) Band ⭐ Helps the muscles and tendons that extend, abduct, and rotate the hips.

1. Cat-Cow Pose 2. Seated Piriformis Stretch 3. Hip Flexor Stretch w/ Rotation 4. TFL + IT Band Hip Sink DO IT: Hold each stretch for 40-60 seconds.

Screenshot Stretches

TRY this 10-Minute Guided Stretching Routine

Looking for a stretch routine to relieve low back pain? Tap below!