Say Goodbye to Sciatica During Pregnancy
As a physical therapist and a mother of four who has previously experienced a pregnancy with sciatic nerve pain, I know firsthand how challenging and uncomfortable this condition can be for other mothers. The pain, numbness, or tingling sensations in the lower back and legs can make it difficult to perform everyday tasks and take care of your growing baby. These are the management skills, techniques, and exercises for sciatica that have helped myself and my patients manage the pain and discomfort during pregnancy. This guide can help you start feeling better and enjoy your pregnancy with more comfort and ease.
What is The Sciatic Nerve?
The sciatic nerve is the largest nerve in the body and runs from the lower back down the back of the legs to the toes. If the sciatic nerve has pressure placed on it, it can become uncomfortable and irritated. The further down the leg and the more severe the pain, the worse the nerve is irritated.
Sciatica Causes During Pregnancy
If you are experiencing pregnancy with sciatic nerve pain, there are several body changes that can all contribute to the compression or irritation of the sciatic nerve, leading to discomfort:
1. Weight gain: As our bodies beautifully nourish our growing babies, the added pounds can put some extra pressure on our spines. This change in weight distribution and positioning can, unfortunately, result in compression of the sciatic nerve. But fear not! There are ways to ease the burden on your spine and find relief from the nerve compression.
2. Hormonal changes: During this remarkable journey, hormonal changes can work their magic by loosening ligaments and joints. While this helps prepare our bodies for childbirth, it can also lead to changes in the position of the pelvis and spine, which can contribute to that pesky pregnancy sciatica. It’s just another example of how our bodies adapt and transform during this incredible time.
3. A Growing Uterus: As your precious baby grows and explores different positions within the cozy confines of your uterus, it’s not uncommon for the growing bump to exert some pressure on the nerves. Yes, that’s right – the sciatic nerve included.
4. Changing Posture: This can be a sneaky culprit when it comes to sciatica during pregnancy. Whether it’s slouching on the couch or hunching forward to help your other little ones, prolonged periods of bad posture can exacerbate the discomfort. We’ve got you covered with our free guide on the best ways to position yourself during child care. It’s full of helpful tips and tricks to keep your spine happy and minimize the chances of sciatica. Check it out here!
5. Muscle Weakness & Instability: As our bodies adapt to accommodate our growing bellies, it’s not uncommon to experience a bit of muscle weakness and instability along the way. Our ever-helpful glute muscles often step in to help by tucking the bottom under and clenching to create some much-needed stability. However, this well-intentioned effort can sometimes lead to increased tension in the piriformis, a small muscle that lies over the sciatic nerve. Yikes! The tension caused by an overworked piriformis muscle can, unfortunately, result in irritation of the sciatic nerve, adding an extra layer of discomfort to our already eventful journey.
Sciatica Pain Relief Techniques
These are my favorite techniques and exercises that have proven to be incredibly helpful for both my patients and myself throughout pregnancy. Check these out:
How To Sleep with Sciatica
The main sleeping position during pregnancy is on one our sides, so the best way to adjust for sciatica is to make sure you are supported in a good position. It is easiest to sleep on the side that is not hurting (or the one that is less painful) to help calm down the irritated nerve. Make sure the irritated side and leg are supported in a level position with numerous pillows. This will help the hip muscles to relax and decrease the pressure on the sciatic nerve.
When getting up from lying down, make sure you are rolling onto your side first and then come up into a seated position. When lying down, lie down on your side first and then roll to your best position. This will help prevent strain and discomfort in the low back and sciatic nerve. Need more help? Check out “The Best Sleeping Positions” for back pain.
The Best Sitting Position for Pregnancy Sciatica
Try to limit your sitting times to 30 minutes or less. After 30 minutes, change positions and take a standing break before sitting back down. This can help decrease the compression of the nerve. Also be mindful to stay in a balanced seated position with your feet flat on the floor. Use a lumbar support pillow if possible.
Sciatica Pain Relief in Standing
Avoid standing for longer than 30 minutes in a static position. Try to place your foot inside the cupboard if doing the dishes or on a step stool, to redistribute the pressure in your back. You also want to make sure you aren’t standing with your hips forward and butt muscle clenched. Try to have your shoulders, hips, and knees stacked above one another in alignment. This will decrease the pressure on the low back and place you in a better position to avoid nerve irritation.
9 Exercises For Sciatica
Sciatica Stretches:
- Child’s Pose – Low & Elevated: In child’s pose on the ground, hold for 30 seconds. 2-3 times. Also try to each side and holding onto an elevated surface (couch or yoga ball) to promote extension in the low back. Place your knees out further to accommodate your growing belly.
- Side-lying Half Twist: Lie on the pain-free side. Bring your knees together towards in at least a 90 degree angle. Gently turn your upper body and shoulders towards the opposite side. Hold for 30-60 seconds. Repeat 2-3 times. This will help open up the spine to create room for the sciatic nerve.
- Introversion Position: On all 4’s, you are going to lower your upper body and rest your forehead on your hands. Keep your hips in the air. Hold for 30 seconds, repeat 2 times.
- Piriformis Release: Lying down on the floor or against a wall, place a tennis ball or a tightly folded wash cloth under your irritated side, right near your sit bone. Gently rock your body weight over the tennis ball, placing pressure on your piriformis muscle. You can move on and off of this position or hold the pressure for 30 seconds. Rest for 30 seconds and then come back over the tennis ball again, repeating 2-3 times.
- Pigeon Stretch: This will help release tension in the piriformis, for temporary relief. Bring a bended knee and foot towards your chest. Hold for 30 seconds, 2-3 times each side. This can also be done on a table top or in a seated position. * Remember it will continue to feel tight if other muscles groups aren’t strong enough to help and the piriformis is overworking.
Sciatica Exercises:
- Abdominal Bracing: Increasing core strength can help provide stability to the low back area, decreasing sciatic nerve irritational. In a seated position, place two fingers on the inside of each hip bone. Release your breath and draw in your lower abdominal muscles. Hold for 5 seconds. Repeat 10 times. Try at least 3 times throughout the day.
- Side-lying Hip Abduction: One of the reasons the piriformis may be overworking is because your #2 glute muscle (glute medius) is not doing it’s job. Lying on your side with your bottom leg slightly bent, keep the top leg straight and lift it up about halfway to the ceiling. Make sure you keep the leg straight, foot turned forward, and in line with the body. Repeat 3×10 sets each leg.
- Side-step with Band: Another great way to work your glute medius is by placing an exercise band around your knees or ankles and side stepping 20-30ft and back. Try with your knees in a slightly bent position. Repeat 2-3 times.
- Back Extension: At a wall, lean back through the low back to create an extension position. (This is similar to a modified cobra pose on the ground. If you are able to still lie comfortably on your stomach you can give mini cobra a try). Hold for 30 seconds, repeat 2-3 times.
Time For Sciatica Relief in Pregnancy
You can definitely find sweet relief from your sciatic nerve pain so you can get back to feeling your best. Understanding what causes this pesky pain, like the pressure from your growing belly or changes in your posture, can help you tackle it head-on. Simple exercises for sciatica that target your lower back, hip and pelvic muscles, can work wonders. Just remember, before you start any exercise routine, it’s always a good idea to check in with your healthcare provider or your personal physical therapist to make sure it’s safe for you and your baby. So, take a deep breath, stay patient, and stay consistent with your exercises. You’ve got this!
