5 Tips to Combat Sciatica Pain During Pregnancy

Before you begin a program or regimen to relieve your sciatica, it's necessary that you see your doctor first to understand the underlying cause of your pain.  Sciatica has multiple origins and the tips you will receive here is geared more toward helping you with Piriformis Syndrome and SI Joint Dysfunction, as these are two of the most common causes of pain during pregnancy. This list serves to inform you and guide you to relieving the pain and gaining back your daily function.  If your doctor gives you a list of exercises to alleviate your pain, make sure to follow those exercises fully and ask to incorporate these exercises with that list.

After you understand the root cause of your pain for sciatica, you can begin to address the problem with a mix of stretching and strengthening the surrounding muscles.  

1) The first and best thing you can do if your pain is caused by the piriformis is to stretch

      Stretch your glutes (picture on the left).

      Stretch your hamstrings (on the right).

You can do both of these exercises in         a chair once you reach the 2nd and             3rd trimester. 

IMG_6763.JPG

        Stretch your quads.  

       

        Stretch your hip-flexors. 

For variations in these stretches, send an email to cr3ation.fitness@gmail.com and you will be given stretches that will meet your specific needs. 

2) Fire-Hydrants and Bird-Dog

Fire Hydrants will strengthen your glutes, which will help to prevent sciatica pain. 

Lift one leg bent at 90 degrees while keeping your back straight.  Hold for 3 seconds.  Release slowly back to neutral.  Repeat 20 times. 

 

Bird-Dog is geared toward strengthening your core stability and lengthening your back muscles. 

Lift your opposite arm and leg straight out while keeping your core tight.  When you do this your back should be flat. Hold for 3 seconds and return to neutral.  Repeat 20 times. 

3) Triangle Pose and Child's Pose: Hold each for 45 seconds. Complete on both sides if possible.

Triangle Pose (on the left). 

This pose is great for release the psoas muscle that gets tight when you sit.  

Child's Pose (on the right).

This will help to lengthen your back and stretch out your shoulders. 

4) Glute Bridge

IMG_6775.JPG

This exercise strengthens your glutes, which will take pressure off of your lower back. 

Hold this exercise for 45 seconds. Repeat 3 times.

To modify, you can complete a glute bridge using a medicine ball if you are further along than 20 weeks. 

5) Avoid sit-ups and crunches, and any exercise that involves excessive twisting at your hips.

If you are feeling any type of pain in your hips, glutes, or back, there is a good chance that you also may have a diastasis recti, which is cause by your stomach muscles separating to make room for your growing baby.  Sit-ups, crunches, and any excessive twisting with sudden impacts or weights can cause your symptoms and pain to increase.  If you do have a diastasis recti, talk to your doctor about this and avoid these exercises throughout the remainder of your pregnancy as well. 

If you'd like to start an individualized program geared toward preparing you for childbirth, and safely stay healthy and strong during pregnancy, fill out the form below and a 15 minute consultation will be set up to go over your goals and exact needs before starting your program. 

https://goo.gl/forms/HyDitgtM1zdcZnbk1

If you have any questions regarding the best exercises for pregnancy you can join Cr3ation Fit Moms on Facebook for some awesome tips and you can email us at cr3ation.fitness@gmail.com for more help.

 

The Time is Right: 7 Reasons to move Forward with A fitness Program.

There have been times when I've made a goal for myself, got off the beaten path, and have found myself trying to restart my goal at the beginning of the following month.  I felt like waiting was good, because then I would be more focused and disciplined with a fresh start.  The problem was that I kept waiting for the right time to start transforming my life, and suddenly four months had blown by and I had made no progress.  Some of you may want to wait until the school year has ended or until you have more free time in your life, but change won't happen until you actually work to make the change.  Life is going to get crazy and hectic, but this 12 week program is going to teach you how to adjust to the demands of your life and keep working toward your goals.  It's not an "and-or" situation.  I'm telling you that you can do both.  

1) Transformation is more than just exercising and eating healthy.

 I've been there.  I've been in a place where I was ready to throw in the towel and quit trying to reach the goals and aspirations that I've prayed about and set my heart on. What I realized at that point was that I didn't truly believe that I could reach my goals and I counted my failures as losses rather than using it to better myself and move forward.  What changed was my mentality and my thoughts.  Instead of continually focusing on what I didn't have or couldn't do, I began to wake up each morning and thank God for the love that he had for me as I was and for the abilities I had been given.  It's at this point that I began seeing the progress I had always wanted to see. 

 In order to transform habits and achieve the goals you've set out for yourself, a large part has to do with your thought process and motivation.  If these aspects aren't addressed, your progress is more likely to regress and you may find yourself frustrated and ready to give up with all the work you've put in.  This program is designed to bring awareness to these thought patterns and give you the tools to help you reach your fitness goals.  

2) You've been doing random workouts that you've found on the internet.  

I will be the first to tell you that I love trying new workouts.  When I was pregnant I found that I loved Zumba and Cardio Kickboxing, and even now I will join in on my hubby's training for Spartan Races.  There are plenty of excellent workout routines and information out on the internet for free, but most of the time those workouts may not be specifically geared to help you reach your goals.  This is where joining a 12 week program comes in handy for you.  

This program is geared toward educating you and giving you specific information about how to reach the goals that you've made.  Different goals and body types require different exercises and workout programs.  You no longer have to guess what will work best for you.  All the information will be readily available to you and you will have a designated space to ask questions and try new types of exercise to see what works best for you. 

3) You have a hard time staying motivated. 

One of the biggest issues I had when I first began to strive toward my fitness goals was staying motivated.  Life gets crazy and things are always changing, so it was sometimes hard for me to even want to keep working toward my goals when I was exhausted and pressed for time with my schedule.  However, I learned quite a while ago that I was best motivated when I had others to workout with, so I enlisted a few people to workout with me and help me stay accountable to the goals that I had.  This helped me keep going when I didn't want to exercise or eat healthy.   

Some of you may also be motivated in this way, but regardless, this program will help you figure out how you are motivated and give you the tips to help you consistently progress toward your goals.  Because the emphasis is on life transformation, the goal is to also help you figure out how eating healthy and exercising is going to fit into your life in every season you encounter.  Motivation plays a key factor in all of this. 

4) You've been following health fad diets and have figured out that most don't last. 

There are so many things on the market when it comes to your health and eating well.  With all the research and information available to you, it can sometimes be hard to figure out what is actually best for you.  There have been many fad diets: no carbs, liquid diets, weight loss pills, etc.  It can seem easier to partake in these types of diets, because they promise to get you the results you want to see very fast.  However, as you have probably already experienced, these diets don't last and can leave you frustrated and right back where you started. 

What this program focuses on is giving you information about much you should be eating, the types of food you should be eating, and a breakdown of your current diet with an emphasis on what needs to change.  This enables you to choose which part of your diet you want to change first, and then enables you to add other changes slowly as you adjust.  It's about helping you make a change that will not only give you results that you want to see, but also results that will last because of the habits you will be creating.     

5) You're fed up with expensive diet programs.  

There are a lot of great protein shakes and diet programs on the market as well.  However, if you're like me, you may not have the money to invest in something that does all the work for you.  This is why I'm almost completely finished my nutrition certification: to not only change the way that I eat and understand nutrition, but to give you all the information you need to change how you view nutrition in your life as well.  This program gives you access to my tips and techniques for eating healthy on a budget and helps you cook your food without spending hours in the kitchen every day.      

6) You feel like you will be better once you've hit your goals. 

A few years ago I was prepping for volleyball season and my thought was that I would love myself better when I was more muscular and in shape, so I worked hard toward my goals.  I did end up reaching those goals, but instead of feeling happy with my progress, I then realized that I had other things that I needed to change and fix.  This lead to a cycle of unhappiness with myself and my circumstances.  You see, there will always be something you need to work on, whether there are actual improvements you want to make or aspects you need to maintain.   What saved me and changed this view of myself, was the journey of understanding just how deeply God cares for me.   It became the basis for how I viewed and loved myself.  Any change that I want to make now is considered extra.  Know that in your own journey there is someone who already loves you where you are.  It doesn't matter what you look like or how you eat.  God cares for you and may ask you to change because he wants what is best for you - to have a healthier lifestyle.  

7) You need a place to be real about your journey.  

A beautiful part about my 12 week program is the Facebook group that was designed to create a safe place to dialog the journey.  The journey isn't always sunny and beautiful.  The roads get rough and it's in those moments that we need a safe space to be real and open about not wanting to exercise or about wanting to eat a fourth slice of pizza.  In the same token, it's also important to be able to celebrate the victories - resisting the temptation to eat a sweet snack, getting out of bed and doing a workout when you didn't want to, or hitting your goal for the week.  The point is, you don't have to go through this alone.  You will have people encouraging you, supporting you, and cheering for you on this journey.  

 

I am passionate about loving my body and have big-time goals that I am working toward, but I am also passionate about helping you make a lasting change with your life.  If you are ready to make a lasting change, to feel good about the body that you have, and to work hard to reach your goals,  my 12 week program is for you.  Don't wait.  Invest in yourself.  You're worth it.

This program only costs $45, but if you sign up by April 2nd you will receive $10 off the price!