Ways To Relieve Sciatica Pain
Treatments for sciatic pain during pregnancy include massage, chiropractic care, and physical therapy. Self-treatment of sciatic pain during pregnancy includes exercises to help stretch the muscles of the leg, buttocks, and hip to decrease the pressure on the sciatic nerve. Some people also find nonweight-bearing exercises, such as swimming, to be helpful. This is because the water helps to support the weight of your baby.
Try these five stretches to help ease sciatic pain and discomfort during your pregnancy.
Whats The Best Way To Treat Sciatica During Pregnancy
First, talk to your provider and get their recommendations. With their approval, try these four remedies:
1. Wear a pregnancy girdle
It might sound uncomfortable, but a can actually lift your bump and distribute the weight of your tummy more evenly. This will have the effect of taking the pressure off the spine, and that could help ease your sciatica.
2. Rest, rest, rest
Although I said its important to stay active even when suffering from sciatica during pregnancy, its important to get your down-time, too, as suffering from a painful problem can make you stressed and tired.
Try having a lay down on your side, lying on the side of your non-painful leg.
3. Try hot or cold therapy
Cold as a treatment for can be effective pain, stress and inflammation management. The question I most commonly get asked about this is: If sciatica is coming from my back, should I put the cold on my back or leg?
The answer is: whatever suits you, but I would begin with the back.
- Your back will likely be tight and sore when suffering from sciatica during pregnancy. The cold compress will help to dull the pain.
- The direct cold treatment may help to ease inflammation around the problematic nerve in the spine.
- Your back is a central part of your bodytreating a central area of the body will have a global pain-relieving effect on the entire body.
4. Stretch the buttock on just the non-painful side
What Does Sciatica Pain Feel Like
Some people describe sciatica as an intense pain that radiates from one buttock down the back of that leg. Other women have more generalized hip pain, probably due to the softening and shifting of pelvic bones and the pressure of the heavier uterus. Descriptions of sciatica include tingling, burning, prickling, or stabbing pain that may be present all the time or come and go.
Sciatica pain can be so intense at times that it incapacitates you. It can also make sleeping on your side especially difficultalthough this is usually the preferred sleep position during pregnancy. If that’s the case, sleep in whatever position makes you comfortable.
Also Check: How To Sprain Your Wrist Without Pain And Fast
How Long Does Sciatica Last
If you have sciatica, I bet I can guess what youre thinking: When will this end?! There is good news ahead, mama! Some women may notice relief as the baby starts to grow a little bit more and changes position. Sciatica tends to flair and then calm down so hang in there.
Even if you dont notice this, the end is in sight. The vast majority of women report that their sciatic pain lessens, or disappears completely, within a few months of childbirth.
What Is Pelvic Girdle Pain In Pregnancy And How Do I Relieve It
If you feel a sharp pain in your pelvis when you dress, shift in bed or sit for long periods, you might have pelvic girdle pain. Heres what you need to know.
Carrying an extra load all in one place may have a whole host of side effects that you never considered. It will probably cause you to move differently it may throw your muscles and joints out of whack and, in some women, it will create pain in the pelvis where none existed before. This is commonly called pelvic girdle pain, and theres no need to white-knuckle through the discomfort. In fact, theres plenty you can do to ease your symptoms.
Recommended Reading: How To Fake A Broken Wrist
Is Massage Good For Sciatica During Pregnancy
Massage can help a little bit, but massage alone is not the answer.
To treat sciatica properly you need a complete rehabilitation plan and to identify the root cause with a physiotherapist. There is no point in just treating the symptoms with massage which can provide some relief, but not addressing other issues that could be causing it such as your posture or an underlying weakness.
Depending on whats causing your sciatica, massage could form one aspect of your physio treatment plan with us, but this will not be the same as a holistic or sports massage.
Physiotherapists will use targeted soft-tissue massage techniques to reduce muscle spasms and any tightness around the sciatic nerve, and this will always be combined with other treatments approaches.
Frequently Asked Questionsexpand All
Once other causes for your pain are ruled out, your ob-gyn or other obstetric care provider may recommend that you see a rehabilitation specialist or a physical therapist. He or she also may recommend a maternity girdle or brace if you arent already using one.
Yes, exercises for the back can:
Strengthen and stretch the muscles that support your back and legs
Promote good posture
Recommended Reading: Can Blueberries Cause Stomach Pain
Effective Stretches For Sciatic Pain Relief During Pregnancy:
Performing regular exercises and yoga stretches help manage the pain by strengthening your spine, hips, pelvic floor, stomach, and back. Yoga helps to correct your posture and enables stretching. In case you have persistent sciatica, you need to continue the exercises even after delivery. The generally recommended exercises include:
Sciatica During Pregnancy: How To Relieve Pain
Being pregnant can be loads of fun, with baby showers, cute maternity clothing, and the preparation for your new baby. But if you have cravings, mood swings, or sciatica, pregnancy can feel more like a chore.
There are many things that can be frustrating about being pregnant, but having sciatica pain might be one of the worst. Like a headache, it can completely derail your plans for the day and make trying to sleep at night miserable. But what exactly is sciatica pain during pregnancy? If youre not sure if you have it or are looking for sciatica pain relief, read on. We define what it is and ways to ease it below.
Read Also: Is My Wrist Fractured Or Sprained
Ways To Treat Sciatica During Pregnancy
How to treat sciatica during pregnancy? See a chiropractor. A chiropractor will check the alignment of your pelvis and spine which balances your posture and takes pressure off the sciatic nerve. A chiropractor may also be able to show you exercises you can do at home that help relieve pain.
Try the following to bring relief:
Get off your feet and lie on the side of the body that doesnt hurt. If the right leg is experiencing sciatic nerve pain, rest on your left side.
Apply warm compresses to the area.
Certain exercises such as swimming may temporarily relieve the belly of pregnancy weight and offer relief.
Ask your doctor about taking an anti-inflammatory.
See a chiropractor. A chiropractor will check the alignment of your pelvis and spine which balances your posture and takes pressure off the sciatic nerve. A chiropractor may also be able to show you exercises you can do at home that help relieve pain.
The good news is that any leg pain youre experiencing will go away once you deliver and your body returns to its pre-pregnancy state.
Leg pain during pregnancy:
Most pregnant moms get used to the ebb and flow of random aches and pains. Leg pain in pregnancy is tough enough. If the sciatic nerve gets aggravated, that leg pain turns into a searing constant ache.
Unlike normal pregnancy pains, sciatica feels like a sharp, shooting, or tingling feeling that radiates from the buttocks down the back of the leg to the feet.
Cause of sciatic pain during pregnancy:
Exercises To Ease Back Pain In Pregnancy
This gentle exercise helps to strengthen stomach muscles, which can ease back pain in pregnancy:
1) Start on all fours with knees under hips, hands under shoulders, fingers facing forwards and stomach muscles lifted to keep your back straight.
2) Pull in your stomach muscles and raise your back up towards the ceiling, letting your head and bum relax downwards gently do not let your elbows lock and only move your back as far as you comfortably can.
3) Hold for a few seconds then slowly return to the box position take care not to hollow your back, it should always return to a straight, neutral position.
4) Do this slowly and rhythmically 10 times, making your muscles work hard and moving your back carefully.
Doing prenatal yoga or aquanatal classes with a qualified instructor can also help build your muscles to better support your back. Ask at your local leisure centre.
You May Like: Neck Pain Cause Nausea
What Causes Sciatica During Pregnancy
You can blame sciatica during pregnancy on the usual suspects:
- Weight gain and increased fluid retention can put pressure on the sciatic nerve where it passes through the pelvis, compressing it.
- Your expanding uterus might also press down on the sciatic nerve in the lower part of your spine.
- Your growing belly and breasts shift your center of gravity forward and stretch your lordotic curve . This can cause the muscles in your buttocks and pelvic area to tighten up and pinch the sciatic nerve.
- Your baby’s head can rest directly on the nerve when he starts to settle into the proper birth position in the third trimester.
- A herniated or slipped disc caused by the extra pressure of your growing uterus can be the culprit, although this is less common.
Muscle Release For Sciatica Pain During Pregnancy
Stretching can be an effective and very beneficial practice during pregnancy. However, it often does not fully get rid of sciatica pain or hip pain from pregnancy.
Lower back stretches may relieve some pressure from the sciatica nerve, but as your iliopsoas and piriformis muscles play tug of war back and forth, pressure on the nerve will continue.
One of the best ways to relieve this pain is to use a muscle release ball. The Aletha Hip Flexor Release Ball is the right size and density to perform a full release of the piriformis muscle that is causing sciatica pain.
To do this, lay on your back and place the ball on the soft spot of your buttock next to your tailbone. This is the area the piriformis muscle is located. You can lay flat with your legs out, or you can pull one leg in and hold the knee for a deeper release.
Depending on your trimester, you may also be able to use this release ball on your iliopsoas muscles. However, to do this, you need to be able to lay on your stomach. Its important to talk to your doctor before applying pressure to the front of your stomach. And it may not always be an option available to you.
The good news is that releasing the back of the hip will help the front of the hip. If one side is loosened, their tug of war with each other lightens up, and the iliopsoas will pull less as well.
Don’t Miss: Pregnant Belly Symptoms
What Does Sciatica Feel Like
It can be a deep, dull pain or a shooting, sharp pain. Sciatic pain can range from mild to severe. It often goes away with treatment.
How will I know if I have sciatica during pregnancy?
You will have a shooting, burning pain that comes and goes, and often affects just one side. You may feel pain in your lower back, at the back of your thigh and down the back of your leg to your foot.
If It’s Not Sciatica It Could Be Sacroiliac Joint Pain
Your doctor will want to rule out sacroiliac joint pain, which is also common in pregnancy. This discomfort is characterized by pain in the SI joint region, the pelvic area where the sacrum connects to the right and left iliac bones. The iliac bones are the large, wing-like bones that form the upper portion of the pelvis.
Pregnant women often experience pain in the SI joint because of the natural loosening of the pelvic ligaments and tendons to prepare the body for childbirth.
This relaxing of the ligaments and tendons creates more pelvic movement and less stability, which is ideal for delivery but can also result in a deep, radiating ache in the pelvic region.
SI joint pain tends to occur in the buttock, hip, groin, and back of the thigh but does not extend below the knee. In contrast, sciatica discomfort often radiates all the way down to the toes.
Exercises that promote core and lumbar stability can help to reduce SI joint pain during pregnancy, which usually resolves after the postpartum period.
Your doctor may do a physical exam that will help discern whether the discomfort you feel is due to sciatica, SI joint pain, or another issue. Additionally, they can provide suggestions for finding relief.
Don’t Miss: Wrist Broken Or Sprained
What Is Sciatica Pain In Pregnancy
Sciatica is the inflammation of the sciatic nerve. The sciatic nerve is the largest nerve in the body, starts in the lower back and runs down the buttocks to the back to the legs. Although the sciatic nerve is in both legs, when you get sciatic pain, it usually affects one side. Thank God!!
Sciatica is most common in the third trimester of pregnancy when growing baby put pressure on the sciatic nerve.
Dont forget to get a Free Nursing Pillow using discount code empiricalmama40
Sleeping With Sciatica When Pregnant
Sciatica pain can be difficult to manage and it can make sleeping quite difficult. If you weren’t pregnant, sleeping on your back would be one technique. But lying on your back when pregnant is not recommended so avoid this. What you can do is to slide a pillow between your bed and knees for support.
Read Also: How Long Does A Sprained Wrist Last
Why Do I Have Sharp Pain In My Buttock While Pregnant
During pregnancy, the expanding uterus and growing fetus can put pressure on the sciatic nerve, causing a condition called sciatica. People with sciatica often experience pain in the buttocks. In addition, a person may feel a burning sensation in the leg, butt, and back, as well as a sharp pain in the leg.
Apple Cider Vinegar Soak
There is no science behind it, but some mamas found relief using this simple yet effective natural remedy.
- Fill the bucket with 10 liters of water.
- Water should be at highest temperature that is bearable.
- Add a handful of salt and half a liter of apple cider vinegar to the warm water bucket.
- Shake the mixture well.
- Put your feet in the bucket and keep them there until water cools.
Don’t Miss: Can Belly Fat Cause Stomach Pain
What Are The Symptoms Of Sciatica In Pregnancy
You can experience sciatica at any point during your pregnancy, but it is more common in the third trimester.
Sciatica is when your sciatic nerve becomes irritated, causing discomfort and painful symptoms which can include:
- Pain that radiates down through your buttocks, hips and legs typically you might experience this as a mild ache, burning sensation or shooting pains .
- The feeling of irritation, pins and needles or a painful tingling down your buttocks, hips and legs.
- Very occasionally weakness in your legs or feet.
Stretches For Sciatic Nerve Pain
Light back stretching is a great way to relieve sciatic nerve pain. If youre further along in your pregnancy, remember to avoid any stretches that involve lying on your backthis causes your uterus to press against a large vein that leads to your heart, which can make you feel lightheaded or weak.
Seated Piriformis Stretch
The piriformis muscle is deep in your glutes, and spasms in these muscles can lead to sciatica pain.
- Sit in a chair with your feet flat on the ground
- Lift your left leg, and place your left ankle on your right knee
- Lean forward slowly, keeping your back straight
- Youll start to feel the stretch in your lower back and glutes
- Hold the stretch for 30 seconds
- Repeat with your right leg
This yoga pose is popular for a reasonits meant to be restful and restorative, as well as to give your back and thigh muscles a good stretch. Prenatal yoga in general is an excellent, low impact way for you to stay active, and relieve pain, while pregnant.
- Kneel on a soft surface, like carpet or a yoga mat
- Touch your big toes together and spread your knees apart to make room for your belly
- Keep your back straight, and rest your forehead on the floor
- Reach your arms out straight, past your head, while you inhale
- Sit back on your legs, bringing your bottom towards your heels, while you exhale
- Keep taking deep breaths, stretching your arms farther forward with each breath
- Walk your hands back slowly to return to a kneeling position
Standing Hamstring Stretch
Don’t Miss: Is Heat Or Ice Good For Nerve Pain
Go To The Chiropractor
I went to the chiropractor for my sciatica. He said my pelvis was imbalanced, and before I knew it, I was back in the game. Or at least as much as you can be 8 months pregnant. Patricia from New York.
One study found that people with sciatic pain found more relief if they received chiropractic care in addition to exercise and advice. Chiropractic treatments are generally safe during pregnancy, but do make sure you see a Webster-trained chiropractor experienced in treating pregnant women. Find one here.