Sciatica Pain During Pregnancy: Treatment and Stretches for Relief

Hay muchas primicias físicas durante el embarazo. El bebé revolotea, una protuberancia que crece y, con demasiada frecuencia, ciática. El dolor irradiado en la parte baja de la espalda y las piernas por la ciática es muy común durante el embarazo. 

Siga leyendo para saber qué causa la ciática durante el embarazo y obtenga consejos y ejercicios de Hinge Health fisioterapeuta para controlarla.

What Does Sciatica Pain Feel Like?

Sciatica refers to low back pain that travels through your hip or down your leg(s). Some people describe sciatica pain as sharp, shooting, or burning pain. Symptoms of sciatica are often isolated to one side of your body, though it can affect both sides.

What Causes Sciatica During Pregnancy?

The sciatic nerve is the longest nerve in your body, running from your lower back into your leg and foot. It sends messages that let you move and feel sensations in your leg. When the sciatic nerve is irritated, you experience sciatica. Pregnant women often experience sciatic nerve pain in the third trimester, but you can experience it in any trimester. Causes of sciatica during pregnancy include:

• Pregnancy weight gain. Weight gain is normal, healthy, and expected. But additional weight can put pressure on the sciatic nerve in the pelvis, causing irritation and pain. 

• Expanding uterus. As your baby grows and your uterus stretches, it can press on the sciatic nerve.

• Shift in your center of gravity. Your growing belly and breasts shift your center of gravity forward, which changes your posture. As a result, the muscles in your buttocks, low back, and pelvis may tense up and pinch the sciatic nerve. 

• Baby’s position. As your baby settles lower into your pelvis during the third trimester, their head can place pressure on the sciatic nerve. 

While uncommon, pain that travels down the legs along with numbness in the thighs or groin, loss of strength in the leg, or inability to urinate can indicate a more serious problem. See your healthcare provider if you experience any of these symptoms.

How to Relieve Sciatica During Pregnancy

Sciatica in pregnancy is common, but there are ways you can prevent and reduce it:

• Exercise and physical therapy can help prevent and treat sciatica during pregnancy. Do low back, hip, and glute stretches to reduce tension.

• Stretch to break up long periods of sitting. Get up and take a walk break or do some gentle stretches. This helps to prevent muscles in your buttocks or low back from getting too tense and tight. 

• Take a load off. Try to take opportunities to rest in a comfortable position that takes pressure off your low back and sciatic nerve.

• Change your sleep position. Sleep in a side-lying position on your pain-free side.

The above exercises are recommended by physical therapists to help you manage sciatic pain during pregnancy. These exercises promote flexibility, improve blood flow, and reduce tension, which can help ease discomfort and support your body's changing needs.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Physical Therapy for Sciatica During Pregnancy 

Physical therapy for sciatica and other symptoms is a comprehensive treatment that includes education, behavioral and lifestyle strategies, movement and exercise, and manual therapy. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

Many pregnant women find relief from using physical therapy to treat sciatica pain. “You don’t have to wait until after your baby arrives to feel better,” says Heidi Austin, PT, DPT, a physical therapist at Hinge Health. Symptoms of sciatica are often due to a muscle imbalance that can be improved with exercise and other strategies during your pregnancy. “Physical therapy can help you get relief so you enjoy your pregnancy with less pain.

If pain is severe and limits your ability to perform daily activities, talk to your provider about other treatments, including pregnancy-safe medications. 

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. el Barzouhi, A., Vleggeert-Lankamp, C. L.A.M., Lycklama à Nijeholt, G. J., Van der Kallen, B. F., van den Hout, W. B., Jacobs, W. C.H., Koes, B. W., & Peul, W. C. (2013). Magnetic resonance imaging in follow-up assessment of sciatica. New England Journal of Medicine, 368, 999-1007. doi: 10.1056/NEJMoa1209250

2. How to Handle Sciatica During Pregnancy. (December 31, 2019). Cleveland Clinic. Retrieved from https://health.clevelandclinic.org/how-to-handle-sciatica-during-your-pregnancy