Oh mama, you’re pregnant– congratulations! What’s next? Well for a lot of mamas, this news brings about a lot of questions. Is it a boy or girl, perhaps twins? What will the baby’s name be? How will you design the nursery? How are you feeling? What should you eat? What size is the baby today?

While many pregnant women are eager and excited to cover all of the bases, many of us are guilty of skipping the details of childbirth education. Sometimes this is due to fear, sometimes it’s not realizing it’s something you need to learn, and sometimes it’s just simply being overwhelmed. The truth is, the birth process is inevitable, which means it is important to educate yourself so that you can make informed and empowered decisions. The goal is for you to be an active participant in your birth plan. Growing up, my mother equipped me with this, “it is your body and your baby and only you know what is best.” Whether it’s your first or your fifth childbirth experience, it is important to educate yourself, trust your instincts, and to speak up.

When it comes to your childbirth experience, being prepared can make all the difference. In order to help get the ball rolling, we’ve compiled a few of the most common questions new mamas have about the birthing process. While this is by no means a comprehensive list of questions, our hope is that this helps you get the wheels turning and opens up the door for further education and exploration.

Many prenatal women experience back pain during pregnancy and the most common cause is sciatica. The sciatic nerve is a long nerve that runs from the lower back all the way down to the feet. When pain occurs along this nerve, the condition is known as sciatica.

WHAT IS SCIATICA CAUSED BY?

Sciatica during pregnancy is typically caused by the enlarged uterus pressing down on the nerve causing impingement. This increased pressure causes pain, tingling, or numbness in the lower back, buttocks, and thighs. It may affect one or both sides of the body and can cause much discomfort.

Dr. Dawn Andalon, a physical therapist who specializes in treatment for pregnant and postpartum women suffering from sciatica, reports that sciatica is the most common complaint she sees in her clinic among pregnant women.

"Women suffering from sciatica in pregnancy are so frustrated because they worry that the problem won't resolve itself until after they deliver. They are often unable to do the exercise, work, and home activities that they were previously able to perform without an increase in pain,” said Dr. Dawn.

Luckily, there is a solution to alleviating prenatal sciatica, and that is working with health and fitness professionals that specialize in helping women with this issue. Seeing a certified Women's Health Physical Therapist will help your body relieve the pressure on the sciatic nerve, and re-teach your body how to move in the right way without increasing discomfort.

Whether you're planning your future pregnancy and motherhood, are pregnant, or are already a mama, this series of 7 base exercises helps build a foundation of Strength in Motherhood®:

1. 30 to 60 minutes of cardio a day. But here’s how you want to do it - After 3 minutes, interject a speed walk or a little jog, for 1 minute. Research has shown that if you include some speed work into your normal cardio exercise, it will increase your muscle strength, increase your cardiovascular activity and burn more fat.
2. Pelvic Rocks - Lay on your back and flatten your back against the floor by tightening your lower abdominal muscles. Then arch your back forward, creating a space, as you move your pelvis back and forth as much as possible.
3. Squeeze Lift - Lay on your back; squeeze your glutes and your abs together, and lift your hips toward the ceiling and then bring it down. If this is easy initially, kick it up a notch and do it with one leg.
4. Hand Leg Opposite Lifts - Get on your hands and knees. Flatten your back, and at the same time, lift one arm and the opposite leg and hold that for five seconds. Switch sides.
5. Chair Triceps - Sit in a chair. Slide your bum just off the chair. Put your hands on the back of the chair, and do some dips, keeping your chest up and your shoulders back. You’re going to need a lot of arm strength to carry your baby around as he or she grows. This will help!
6. Squats - These will work your legs, but they will also work your abs as much as your legs. Make sure that you’re squatting with your head and chest up, sitting back and check your form in a mirror. If experienced, feel free to add weight to up the intensity. Weighted options:
   1. Use your body weight.
   2. Hold on to a dumbbell.
   3. Hold on to a medicine (weighted) ball.
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