How to help sciatic nerve pain (sciatica) during pregnancy.

As an experienced clinic we always have pregnant women having care with us. I often tell people sciatica is common but never normal. Unfortunately pregnancy amplifies any problems with your spine, but conversely un-trapping the sciatic nerve creates huge sciatica pain relief.

What’s the deal with sciatica and pregnancy?

First things first, let’s talk about what sciatica actually is. Imagine your sciatic nerve as a super long, super sensitive telephone wire running from your lower back, through your bum, and all the way down your leg. When something puts pressure on this nerve, it’s like someone’s cranked up the volume on that phone line – and boy, does it hurt!

Now, throw pregnancy into the mix. Your body’s going through more changes than a teenager’s wardrobe, and sometimes these changes can lead to sciatica pain. As your baby grows, your centre of gravity shifts, your posture changes, and suddenly that sciatic nerve is feeling the squeeze.

Symptoms of sciatica during pregnancy

So, how do you know if you’ve got sciatica? Here are some tell-tale signs:

1. A sharp, shooting pain that starts in your lower back or bum and travels down your leg
2. Numbness or tingling in your leg or foot
3. Weakness in your leg or foot
4. Pain that gets worse when you sit for long periods or when you stand up

Sound familiar? Don’t panic! Sciatica pain during pregnancy is more common than nappy changes in a newborn’s first week. Indeed 16.9% of women suffer from sciatica during their pregnancy according to recent research.

Why does sciatica happen during pregnancy?

You might be wondering, “Why me? Why now?” Well, your body’s going through a lot, love. Here are a few reasons why sciatica might pop up during pregnancy:

1. Weight gain: As you and your baby grow, there’s more pressure on your spine and sciatic nerve.
2. Posture changes: Your growing bump can throw your posture out of whack, leading to nerve compression.
3. Hormonal changes: Pregnancy hormones can loosen your ligaments, which might lead to instability in your spine and making it easier for nerves to be trapped.
4. The baby’s position: Sometimes, your little one might decide to use your sciatic nerve as a pillow. Certain in-utero foetal positions can predispose you to sciatica. Such as breech and OPP, as well as spine to spine.

Sciatica pain treatment during pregnancy

Now for the good stuff – how to get some relief! There are plenty of sciatica therapies that are safe for you and your bump. Let’s dive in:

1. Gentle exercise: I know, I know – when you’re dealing with sciatic nerve pain, exercise might sound about as appealing as a cold shower. But trust me, gentle movement can work wonders. Try these:

– Swimming: It mobilises all your joints and relaxes your muscles

– Prenatal yoga: Great for stretching out your muscles.

– Walking: A gentle stroll can help loosen things up.

2. Stretches for sciatica pain relief

Certain stretches can help reduce sciatica pain. Always check with your healthcare provider before trying new exercises, but these are generally safe:

– Pelvic tilts: Perfect for relaxing the low back and buttock muscles.

– Cat-cow stretch: Channel your inner feline (minus the hairballs).

– Pigeon pose: A gentle hip opener that might make you coo with relief.

3. Heat and cold therapy

Alternating between heat and cold can be a game-changer for sciatica pain relief. Use an ice pack for 15 minutes, then switch to a hot water bottle 15 minutes. Don’t put it directly on your skin though (use a thin cover).

4. Massage

A gentle massage can help relax tense muscles and take pressure off your sciatic nerve. If your partner offers, say yes faster than you’d say yes to a foot rub!

5. Proper posture and support

Mind your posture. Sit with your back well-supported and your feet flat on the floor. When sleeping, try using a pregnancy pillow to support your bump and align your spine. It is like building a cosy nest for you and your baby.

6. Chiropractic care

Now, here’s where things get interesting. Chiropractic care can be a fantastic way to manage sciatica during pregnancy. All our chiropractors treat pregnant women and align your spine, pelvis, and hips, taking pressure off that angry sciatic nerve.

Chiropractic adjustments are safe during pregnancy. Most chiropractors will use much gentler techniques on a pregnant patient, and we even have a special cushion to accommodate “the bump”. We use a “Bellost” pregnancy pillow on our tables to maximise your comfort and support the new shape of your body.

When to seek help

While sciatica pain during pregnancy is common, it’s not normal and shouldn’t be ignored. If your pain is severe, or persistent, give a Chiropractor a ring. We always have pregnant women in our clinic, and we even have special equipment to accommodate “the bump” so you can lie down on the treatment table in comfort.

Prevention is better than cure

Want to reduce your chances of sciatica pain crashing your pregnancy party? Try these tips:

1. Stay active: Regular, gentle exercise can keep your muscles strong and flexible.
2. Mind your posture: Sit and stand tall, like you’re balancing a book on your head.
3. Wear supportive shoes: Now’s not the time for those sky-high heels, love.
4. Use proper lifting technique: Bend your knees, not your back, when picking things up.
5. Sleep on your side: Left side is best for circulation, with a pillow between your knees for alignment.

The light at the end of the tunnel

Remember, pregnancy and sciatica might feel like uninvited guests at your party right now, but they won’t stick around forever. Most cases of pregnancy-related sciatica resolve after delivery. In the meantime, be kind to yourself, try these tips, and don’t hesitate to seek help if you need it.

You’re growing a whole human being – you’re basically a superhero. And even superheroes need a little help sometimes. So, whether it’s gentle exercises, chiropractic care, or just a good old-fashioned moan to your best friend, do what feels right for you.