Sciatica，也称为腰椎辐射综合征，是由于坐骨神经的刺激而引起的，坐骨神经始于腰椎或下脊柱，并在大腿末端末端。使用坐骨神经痛，您的臀部可能会疼痛，并且臀部向大腿旅行。
It can be a deep, dull pain or a shooting, sharp pain.Sciatic paincan range from mild to severe. It often goes away with treatment.
坐骨神经痛通常是由腰椎问题引起的，例如bulgingorherniated disc。它也可能是由骨骼变化引起的，例如脊柱变窄或stenosis，，，，骨关节炎ordegenerative disc disease，或另一个影响脊柱的条件脊椎滑脱。These situations can put pressure on the sciatic nerve, causing symptoms.
由于怀孕期间由于椎间盘突出而引起的坐骨神经痛并不常见。但是，坐骨神经样症状很常见于怀孕的下背痛。实际上，之间50 and 80 percentof women have back pain during their pregnancies.
Sciatic symptoms can also be caused by muscle tension and unstable joints. Pelvic bone pain,sacroiliac (SI) joint problems，，，，and a condition called piriformis syndrome, which is a problem with one of the muscles in the buttocks, are common causes of sciatic pain during pregnancy. This is due to an increase in pregnancy hormones like relaxin, which can cause your ligaments, the structures that attach bones to joints, to loosen and stretch, especially in your pelvic area.
Your baby’s weight can also add to SI joint trouble or piriformis syndrome because it puts extra pressure on your pelvis and hip joints. Occasionally the position of your baby can add pressure to your sciatic nerve.
坐骨神经痛的症状包括：
- 臀部或腿的一侧偶尔或恒定疼痛
- pain along the sciatic nerve path, from the buttocks down the back of your thigh and to the foot
- sharp, shooting, or burning pain
- 麻木，针和针或受影响的腿或脚的弱点
- difficulty walking, standing, or sitting
如果您担心疼痛，请务必致电医生。
Treatments for sciatic pain during pregnancy include massage, chiropractic care, and physical therapy. Self-treatment of sciatic pain during pregnancy includes exercises to help stretch the muscles of the leg, buttocks, and hip to decrease the pressure on the sciatic nerve. Some people also find nonweight-bearing exercises, such as游泳，有帮助。这是因为水有助于支撑宝宝的体重。
Try these five stretches to help ease sciatic pain and discomfort during your pregnancy.
1. Seated piriformis stretch
梨状肌肌肉深处在臀部。紧绷时，它会刺激坐骨神经。这种伸展将有助于缓解肌肉的紧密度。这可以帮助减轻坐骨神经痛。
Equipment needed: none
Target muscle: piriformis
- Sit on a chair with your feet flat on the ground.
- If your left side is affected, put your left ankle on your right knee.
- Keeping a straight back, lean forward until you feel a stretch through your buttocks.
- 保持30秒。全天重复。
2. Table stretch
This feels great during pregnancy. It helps stretch the muscles of the back, buttocks, and the back of the legs.
需要的设备：桌子
Target muscles: low back, spinal stabilizers, hamstrings
- 站在桌子上的桌子上，脚比臀部稍宽。
- Lean forward with your hands on the table. Keep your arms straight and your back flat.
- 将臀部从桌子上拉开，直到您在腿的下背部和背部感觉很好。
- 您还可以将臀部侧面移到一边，以增加下背部和臀部的伸展运动。
- Hold this position for 30 seconds to 1 minute. Repeat twice a day.
3.鸽子姿势
This popular yoga pose helps relieve sciatic-like pain during pregnancy. With a few small changes, it can be practiced comfortably while pregnant.
需要的设备：卷起的毛巾或瑜伽块
Target muscles: hip rotators and flexors
- 在地板上握住您的手和膝盖。
- Slide your right knee forward so it’s between your hands.
- 向后滑动左腿，将脚放在地板上。
- Place the rolled towel or a yoga block under your right hip. This will make the stretch easier and allow room for your belly.
- Lean forward over your right leg. Slowly lower yourself toward the ground, putting a pillow under your head and arms for support.
- 保持1分钟。在另一侧重复。全天重复几次。
4.髋屈肌拉伸
臀部屈肌是臀部前部的肌肉，在行走等运动过程中有助于向前移动腿。许多妇女在怀孕期间具有紧密的髋屈肌。这会影响骨盆对准和姿势，从而导致疼痛。
Equipment needed: none
Target muscles: hip flexors
- Kneel on the floor on your hands and knees.
- Step one foot in front of you so that your hip and knee are at a 90-degree angle.
- Shift your weight forward until you feel a stretch in the front of your back hip and leg.
- Hold for 30 seconds, then repeat on other side.
5. Glute and hamstring foam rolling
泡沫辊是一种便宜的设备，您可以用来帮助按摩肌肉。泡沫滚动是舒缓和放松紧密肌肉的好方法，这可能导致疼痛增加。滚筒的作用像是小型按摩，用于紧密的肌肉和结缔组织。
需要的设备：泡沫辊
目标肌肉：腿筋，小腿肌肉，臀部，梨齿肌
- 将泡沫辊放在地面上。
- 坐在泡沫辊上，用双手在身后支撑自己。
- 将一只脚越过另一只膝盖，进入“图4”位置。
- 慢慢将身体在泡沫辊上来回移动，直到找到一个嫩的斑点。
- 继续在酸痛区域上进行30至60秒。
- 慢慢移动到泡沫辊上，直到找到另一个嫩的区域。与步骤5一样，继续在该区域持续30至60秒。
- 在另一侧重复。