One of the more common aches that shows up in pregnancy is a piriformis / sciatic pain.
Most often it shows up as a low back pain, specifically on one side, deep in your butt muscles and sometimes shooting down your leg as you walk.
It's caused because when you're pregnant, you're more flexible in your joints and in your pelvis. With the additional weight that the pelvis bears, our glute, quad and piriformis muscles have to work harder and sometimes tighten up to pinch the sciatic nerve. Pain can be relived by helping stretch and lengthen the glute and piriformis muscles and outer hips.
Here are 5 poses to help you stretch to alleviate piriformis / sciatic pain.
1. Squat: Great to build strength in your legs to help avoid hip and low back pain. Squats also help you stretch your glutes and pelvic floor.
2. Gomukhasana: Wonderful stretch for the outer hips and especially great for those who spin and run and have tightness in the IT band.
3. Ankle to Knee: Targets both hips at the same time.
4. Pigeon Pose: Stretches the outer hip and psoas.
5. Wide Leg Straddle: Lengthens your hamstrings and low back in addition to the glutes and piriformis.
You can also foam roll, use a tennis ball against a wall or the floor or mini butt punches. If the pain is intense and persistent, see a chiropractor that specializes in working with pregnant people.