Sciatica occurs when something puts pressure on your sciatic nerve, which originates from the part of your spinal cord in your lower back, traveling through your buttock muscles and down the back of your thigh. A bulging disc from your low back, poor posture or body mechanics, and muscle spasms or inflammation in your lower back or pelvis can all cause sciatica.
Sciatica during pregnancy is especially common because of the changes in your posture and pelvis during pregnancy. For example, a growing belly, enlarged breasts, and an expanded pelvis influence your posture, which in turn can add stress to your sciatic nerve. Hormonal changes during pregnancy can also lead to instability in the spine and pelvic joints and cause tight, overworked hip muscles that press on the nerve. As your pregnancy progresses, your growing baby may even push directly on the sciatic nerve inside your pelvis.
Signs of sciatica pain in pregnancy
Once the nerve is irritated, sciatica symptoms are hard to ignore. Symptoms can vary from person to person, but here are some common symptoms of sciatica pain in pregnancy:
- Radiating or shooting pain that starts in the lower back and shoots down one leg
- Numbness, tingling, or a feeling of pins and needles in the your leg or foot
- Pain that increases when you sit for long periods
- Difficulty walking or standing for long periods of time
Is it sciatica or just pregnancy aches and pains?
Pregnancy can bring a lot of discomfort, making it hard to tell if your pain is from sciatica or just typical pregnancy aches. Regular pregnancy discomfort is usually dull, achy, and stays in one area, like your lower back or pubic bone. Sciatica, on the other hand, often causes sharp, shooting pain that starts in the lower back or buttocks and travels down one leg. You may also feel tingling, numbness, or weakness that gets worse with certain movements or makes it difficult to walk or sit..
When to seek medical help
It’s important to know that while sciatica can be uncomfortable, it’s not usually harmful for your developing baby. But if you develop any of the following symptoms, it’s important to contact your healthcare provider right away:
- Severe pain
- Loss of bladder or bowel control
- Weakness or loss of sensation in your legs
These symptoms could point to more serious medical conditions, and your healthcare provider can help you get proper treatment.
Strategies for sciatica pregnancy relief
Luckily, there are many easy and effective strategies that you can try to help manage your symptoms. Always consult with your healthcare provider before starting any new exercise routine during pregnancy.
Sciatic nerve stretches
When tight muscles are pressing on your sciatic nerve, stretching can offer some relief. Hold each stretch for 30 seconds and breathe deeply. Stretches should never be painful or increase your symptoms:
- Seated Piriformis Stretch: Sit with your feet flat. Cross your leg to rest one ankle on the opposite knee and gently lean forward to stretch the deep hip muscles on the painful side.
- Child’s Pose: Kneel and sit your hips back toward your heels while reaching your arms forward to stretch the lower back. Open your knees wide, resting your belly in between your thighs.
- Standing Hamstring Stretch: Place one foot on a low step, keep your back straight, and lean forward slightly to stretch the hamstrings.
- Calf Stretch: Stand facing a wall, step one foot back, and press your heel into the ground to stretch the calf muscle.
Sciatic nerve glides
Nerve glides help relieve sciatica pain by encouraging your nerves to move and stretch in your muscles. Try this glide while lying down:
- Lie flat on the ground with legs straight
- Lift the affected leg slightly with a straight knee
- Flex your foot up as you tilt your head back
- Point your toes as you tilt your head forward
Pregnancy massage
Massage can help increase blood flow and loosen tight muscles that put pressure on your sciatic nerve:
- Find a certified prenatal massage therapist who understands your unique needs during pregnancy.
- Have your partner give you a massage that targets the lower back, hips, and buttocks. Any and all TLC to your muscles can help.
- Consider using a foam roller or tennis ball for self-massage and focus on muscles in your hip like your piriformis muscle.
Exercises for strength
Strengthening key muscles can help reduce sciatic pain and improve posture. Exercises like bird dog and seated abdominal braces build core stability, while squats and standing hip abduction strengthen the muscle in your hip and leg for better support. Focus on controlled movements and good form, and stop if you feel pain.
How to sleep with sciatica pain during pregnancy
Sciatica pain can make sleep feel impossible, but poor sleep can also make your pain worse! Try these tips to get better sleep:
- Sleep on your side with your painful side up to reduce pressure on your irritated hip.
- Use a thin pillow to keep your head in line with your body. If you need a little extra height, try adding a towel for the perfect lift (instead of another pillow).
- Hug a thick pillow to prevent your upper body from twisting.
- Place a long and thick pillow between your knees and ankles to align your knees and ankles with your hips.
- Use a pillow under your belly to support your spine.
You can also use heat to ease muscle tension before bed. Use a heating pad on a low setting and place it on your affected hip. Make sure to have a towel around the heating pad to protect your skin from a heat injury, and limit the heating pad use to 8 minutes.
Products that may help with sciatica during pregnancy
In addition to the strategies above, there are many products that can also offer pregnancy sciatica relief:
- Maternity support belts help stabilize joints and distribute weight more evenly while moving around all day.
- Ergonomic office chairs provide better posture, and/or sit to stand desks to easily adjust your position while working.
- Lumbar pillows support your spine at work, home, or in your car.
- Pregnancy wedge pillows provide targeted support during sleep.
- Cold and hot therapy packs relieve pain
Managing sciatica throughout your pregnancy
Sciatica during pregnancy can be a literal pain in the butt, but you don’t have to suffer. Getting a proper diagnosis is key to finding the most effective relief. Treating symptoms early can also help prevent lingering sciatica postpartum.
Physical therapy can also help with sciatica pain relief. The V-Hive Pelvic Floor Pregnancy Series, available exclusively to members, offers expert guidance on strengthening key muscles, improving flexibility, and maintaining good posture to help reduce sciatic discomfort. Try these workouts for yourself with a 7-day free trial!
