Stretch for Sciatic Pain- Pregnancy Friendly

Updated: Mar 18




Sciatica, is a real pain in the butt, literally!

A tight piriformis (deep gluteal muscle) is what causes sciatic pain. This stretch targets the piriformis muscle, which will relieve the sciatic pain. Make sure to breathe deeply, and relax. This stretch should be held for at least 30 seconds each side.


This stretch is so helpful for sciatic pain during pregnancy because it is easy to do even as your belly grows. So many pregnant women suffer from sciatic pain during pregnancy! This stretch can help.


1) First sit comfortably in a chair.

2) Bring your ankle to rest on your opposite knee.

3) Sit up straight and lean forward a few inches.

This alone should provide a nice stretch you should feel in your glutes.

4) If you need a deeper stretch, lift your heel off the ground.




Practice several times a day for best results. This is a stretch we recommend to all of our prenatal clients who come in looking to relieve sciatic pain with massage.


Prenatal massage is SUCH a great way to relieve sciatic pain! If you are suffering with sciatic pain during pregnancy, are in the San Diego area, and would like a massage by a certified prenatal massage therapist, please visit us.

We would be happy to help! I hope this video provides some relief!

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