Coping with Sciatica During Pregnancy

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If you’ve felt it, you know it - that sharp, shooting pain radiating down your lower back and into your legs. Most expecting mothers experience regular aches and back pain at some point - one study showed 76% of mothers in the trial experienced back pain [1] - but what if you are among those who experience the debilitating pain known as sciatica?

Sciatica is a condition characterized by pain radiating along the path of the sciatic nerve, which runs from the lower back down through the buttocks and into the leg. It’s often caused by the compression or irritation of the sciatic nerve, leading to symptoms such as sharp pain, tingling, numbness, and muscle weakness in the lower back, buttocks, and legs.

Why Does Sciatica Happen During Pregnancy?

It seems like there are enough side-effects of pregnancy without adding one more, especially if it hinders your mobility. So why does sciatica often happen during pregnancy? A handful of factors may contribute to you developing sciatica during pregnancy [2]:

Lumbar Spine Problems - A bulging or herniated disc caused by the growing pressure of the uterus may be the cause behind your sciatica pain. If you already had spinal problems to start with, pregnancy may be exacerbating the issue.

Hormonal Changes - Hormones like relaxin, which help prepare the body for childbirth by relaxing ligaments and muscles, can also affect the stability of the spine and contribute to sciatic pain.

Postural Changes - Pregnancy alters your posture, as your center of gravity shifts forward. This can lead to changes in the curvature of the spine and increased pressure on the sciatic nerve.

Baby's Position - The position of the baby in the uterus can put pressure on the sciatic nerve, especially during the later stages of pregnancy. Sometimes the baby’s head may rest directly on the nerve itself.

How to Handle Sciatica While Pregnant

  1. Consult Your Midwife:

    • The first step in managing sciatica during pregnancy is to consult your midwife. She can help assess your condition, offer guidance, and create a tailored plan to address your specific needs.

  2. Prenatal Exercises:

    • Engage in prenatal exercises that strengthen the muscles supporting your lower back and pelvis. Your midwife can recommend safe exercises and stretches to alleviate sciatic pain.

  3. Pelvic Tilt Exercises:

    • Pelvic tilts can help relieve sciatica by stabilizing your pelvis. Lie on your back with your knees bent and gently rock your pelvis back and forth.

  4. Heat and Cold Therapy:

    • Applying a warm compress or ice pack to the affected area can help reduce inflammation and alleviate pain. Always use a cloth to protect your skin from extreme temperatures.

  5. Supportive Footwear:

    • Wearing comfortable, supportive shoes can help maintain proper posture and reduce the strain on your lower back and pelvis. 

  6. Prenatal Massage:

    • Consider getting regular prenatal massages from a qualified therapist who understands the needs of pregnant women. This can help relax tense muscles and reduce pain.

  7. Proper Body Mechanics:

    • Watch your posture when sitting, standing, and lifting objects. Avoid activities that exacerbate your symptoms.

  8. Sleeping Position:

    • Use a body pillow or pregnancy pillow to support your body while sleeping. Sleeping on your side with a pillow between your knees can relieve pressure on the sciatic nerve.

  9. Alternative Therapies:

    • Some pregnant women find relief from sciatica through complementary therapies like acupuncture or chiropractic care. Find a medical professional who is experienced in helping expectant mothers and who can tailor therapies to your needs.

Sciatica during pregnancy is a challenge, but it is a manageable challenge with the right care and support. By staying proactive, following a plan, and seeking professional guidance, you can reduce the pain of sciatica instead and look forward to the joy of welcoming your new baby into the world.