Pregnancy sciatica is a common condition that is brought on by the added weight that irritates, compresses, and inflames the surrounding nerves of the spine. It can cause pain during walking, sitting, sleeping, etc. Keeping the body and baby healthy is the top priority. There are natural remedies to safely relieve pregnancy sciatica.
True Sciatica
True sciatica is when either the roots of the sciatica nerve or the nerve becomes compressed. This compression is commonly known as a pinched nerve. This can be caused by disc herniation, spinal stenosis, or bone spurs. Sciatica is characterized by pain, tingling, and numbness usually on one side.
- The pain, tingling, numbness runs down the buttock, back of the thigh, and at times down to the foot
- Pain can be constant or it comes and goes depending on the type of movements being performed
- There could be a pulling sensation of the nerve and muscles down the lower back and leg
- There could also be radiating/spreading pain that is felt around the hips
Pregnancy Sciatica Stretches
A highly recommended remedy for the body during pregnancy is to stretch regularly. The stretches listed are for relieving and preventing sciatica and for overall health and wellness. Maintaining a healthy mind and body maintains the baby's health.
Seated Piriformis Stretch
The piriformis muscle can be a significant contributor to the development of pregnancy sciatica. This stretch can help reduce the irritation of the nerve.
Pigeon Pose
This is a yoga pose that is great for stretching the hip flexors and buttocks. This is a stretch that should be eased into when the hips are tight. Do not push/stretch any further than feels comfortable.
Ice/Heat Treatment
The body does become swollen during pregnancy. This can irritate the sciatic nerve in different ways. Heat and ice therapy can reduce the pain/swelling and help the body relax. Whenever the pain presents, use an ice pack, frozen water bottle, or a bag of frozen vegetables. If the pain is in the buttock or leg, apply the ice pack to the low back. The nerve tends to become irritated where it exits the spine in the low back. Hold in place for 15-20 minutes at a time. Although ice usually does the trick, using a heated pad after the ice enables more blood flow to help soothe, relax, and heal the area. It is recommended to wait an hour between ice and heat sessions. Avoid doing either if there is nerve damage or pre-existing conditions that could be affected by the extreme temperatures.
Pregnancy Massage
A professional massage during pregnancy is safe and can bring significant relief. Prenatal massage is different than a regular massage, but the objective and benefits are the same. This includes:
- Pain relief
- Stress relief
- Tension release
- Improved circulation
- Relaxation
- Expedites Healing/Recovery
Inform the massage therapist of the sciatica symptoms and they will target the areas to relieve the pressure on the nerve. Look for a massage therapist that specializes in prenatal massage.
Chiropractor
For an effective, safe, and natural way to relieve pregnancy sciatica chiropractic care is a recommended treatment option. Gentle adjustments of the spine along with hip, pelvis, leg, and feet are done to realign the body, release tight muscles/tendons/nerves and increase blood and nerve circulation. In addition to pain relief, chiropractic can:
- Help with stretches and physical therapy
- Educate on maintaining proper posture during pregnancy
- Educate on maintaining a healthy diet
- Provide postpartum back pain relief
Added Tips
Some small things to add that can help with sciatica pain.
- Sleep on the opposite side when the pain presents
- Use a full-body pillow for support
- Avoid sitting for extended periods. Allowing the body and feet to rest is fine. It is too much sitting that can exacerbate the problem
- Try swimming if possible. This is a good way to exercise while pregnant as it takes the pressure off of the body
Sciatica During the First Trimester
Many women do not experience sciatica symptoms until the third trimester. But it can happen in the first or second trimester. If the pain is severe or is causing sleep problems, it could be time to consult a chiropractor.
Body Composition
Benefits of Strength Training for Women
Healthier bones and joints
Women that do not exercise can lose three to eight percent of their muscle mass as a result of inactivity. Studies show that strength training:
- Increases bone development
- Reduces low back pain
- Reverses skeletal muscle aging factors
Strength training is beneficial for the muscles by helping to reduce joint pain and preventing bone loss.
Reduced anxiety
Lifting weights helps to relieve stress and anxiety. The link between resistance training and stress/anxiety reduction has been shown to be significant. Research shows that resistance training at low-to-moderate intensity is beneficial for reducing anxiety.
Healthy body
Overall resistance training can help individuals feel better about themselves. According to a study, strength/weight training has been associated with significant improvements in body image, positive physical activity behavior, self-satisfaction, and improved quality of life.
Disclaimer
The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico
References
American Academy of Family Physicians. (2018.) “Piriformis syndrome.” familydoctor.org/condition/piriformis-syndrome/
National Institutes of Health. (2019.) “Sciatica.” medlineplus.gov/sciatica.html.
Westcott, Wayne L. “Resistance training is medicine: effects of strength training on health.” Current sports medicine reports vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8
