While every mama-to-be deals with different pregnancy ailments, shooting pain down your back and legs is a symptom that can, quite literally, stop you in your tracks. Here’s what to know about sciatic nerve pain, or sciatica, during pregnancy.
What Is the Sciatic Nerve?
The sciatic nerve runs from under your uterus the whole way down to your legs. It’s the largest nerve in the body, and is key to providing motor and sensory function to your lower body and legs.
What Is Sciatica?
Sciatica is the name of the condition in which pain runs along the sciatic nerve—typically through your lower back, backside and hips, and down the leg. Sciatica usually only affects one side of the body, and is incredibly common during pregnancy.
What Does Sciatica Feel Like?
Sciatic nerve pain symptoms can vary in feeling and intensity. For some, it’s a mild ache down one side of the lower body. For others, it can feel similar to a sudden electric shock along the nerve. Other symptoms that can occur? Numbness, tingling, or even muscle weakness in your leg or foot.
Why Does Sciatic Nerve Pain Happen during Pregnancy?
Sciatica is typically caused by a pinched, irritated, or inflamed sciatic nerve. In non-pregnant people, this may be caused by a herniated disk or bone spur in the back. However, for pregnant mamas, there are other factors at play.
As the hormone relaxin builds in a pregnant person’s body, the ligaments begin to loosen to prepare for birth. As a result, your body’s center of gravity shifts which can cause the nerve to pinch. Another culprit? Your baby! As your little one packs on the pounds, the weight of the fetus and your uterus can add extra pressure to the sciatic nerve, especially when baby is positioned in certain ways.
How Can I Relieve Sciatica during Pregnancy?
There are a few things you can try to help find relief from sciatica during your pregnancy, including:
- Lay down on the side opposite of the pain in order to help relieve pressure on the sciatic nerve. Try to sleep in this position, too (pregnancy pillows can be super helpful for this!)
- Avoid standing for long periods of time. If you need to stand for a while, try lifting one foot and resting it on a box or foot stool in order to help avoid discomfort.
- Go for a swim. The buoyancy of the water can help to take the pressure off of your sciatic nerve.
- Take warm showers or use warm compresses to help relieve pain. If warm temperatures don’t help, try switching to a cold pack on the painful area.
- Avoid lifting heavy objects
The good news is that the majority of people notice their sciatic nerve pain disappear on its own within a few months of giving birth.
If you’re experiencing sciatica during your pregnancy, it’s important to speak with your provider about your symptoms—especially if your pain is constant or increases in severity or frequency. Your provider may recommend a pregnancy-safe pain medication, or might even refer you to a physical or massage therapist to help ease your symptoms. We know sciatica can be incredibly uncomfortable, and we hope you find some relief, mama!