Sciatica During Pregnancy: Causes, Relief Tips & When to See a Doctor
03 Mar 2025
Pregnancy is an exciting time, but it can also bring new aches and pains—including sciatica, a sharp, shooting pain that runs from your lower back down your leg. If you’re dealing with hip pain, numbness, or discomfort while walking, you might be experiencing pregnancy-related sciatica.
The good news? Sciatica is common during pregnancy, and there are safe, effective ways to relieve the pain. Let’s explore what causes it, how to ease the discomfort, and when to call your doctor.
Tingling or numbness in the thigh, calf, or foot.
Pain that worsens when standing, sitting for too long, or walking.
Weakness in the affected leg. Pain is usually on one side of the body but can affect both legs in rare cases. 8 Ways to Relieve Sciatica Pain During Pregnancy While sciatica can be uncomfortable, these safe, pregnancy-friendly remedies can help ease the pain:
Use a pregnancy pillow to support your belly and back while sleeping.
Try lying on your pain-free side to relieve pressure.
Try the "figure four" stretch:
Follow with a warm compress or heating pad to relax tight muscles. Tip: Never apply heat directly to your belly.
Focus on the lower back, hips, and buttocks to ease discomfort.
Choose cushioned, supportive shoes to reduce strain on your lower back.
Wear it during long walks or while standing for extended periods.
Water therapy (floating in a pool) reduces pressure on joints and nerves.
Use a pregnancy pillow between your knees to keep your spine aligned.
Loss of bladder or bowel control.
Numbness or weakness in both legs.
Pain that prevents you from walking. These could be signs of a more serious nerve issue requiring medical attention.
What Causes Sciatica During Pregnancy?
Sciatica happens when the sciatic nerve—the largest nerve in your body—gets compressed or irritated. During pregnancy, this can be triggered by:1. Your Growing Baby & Uterus
- As your uterus expands, it can press on the sciatic nerve, leading to pain, tingling, or numbness.
2. Weight Gain & Posture Changes
- Extra pregnancy weight shifts your center of gravity, adding pressure to your lower back and hips.
3. Relaxin Hormone & Loose Joints
- The hormone relaxin loosens your ligaments to prepare for labor, which can cause instability and nerve irritation.
4. Baby’s Position
- If your baby is positioned low in your pelvis (especially in the third trimester), they may press directly on the sciatic nerve.
Sciatica Symptoms in Pregnancy
Sciatica pain can feel different for everyone, but common symptoms include: Sharp, shooting pain in the lower back, buttocks, or down the leg.Tingling or numbness in the thigh, calf, or foot.
Pain that worsens when standing, sitting for too long, or walking.
Weakness in the affected leg. Pain is usually on one side of the body but can affect both legs in rare cases. 8 Ways to Relieve Sciatica Pain During Pregnancy While sciatica can be uncomfortable, these safe, pregnancy-friendly remedies can help ease the pain:
1. Change Positions Often
Avoid sitting or standing in one position for too long.Use a pregnancy pillow to support your belly and back while sleeping.
Try lying on your pain-free side to relieve pressure.
2. Do Gentle Stretches & Prenatal Yoga
Stretching helps reduce nerve compression and improve flexibility.Try the "figure four" stretch:
- Sit in a chair and cross one ankle over the opposite knee.
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Gently lean forward for 30 seconds.
Prenatal yoga poses like child’s pose, cat-cow stretch, and pigeon pose can also help.
3. Use Heat & Cold Therapy
Apply a cold pack (wrapped in a towel) to the lower back for 10-15 minutes to reduce inflammation.Follow with a warm compress or heating pad to relax tight muscles. Tip: Never apply heat directly to your belly.
4. Try a Prenatal Massage
A pregnancy-safe massage therapist can help relieve muscle tension and nerve pressure.Focus on the lower back, hips, and buttocks to ease discomfort.
5. Wear Supportive Shoes
Avoid high heels or unsupportive footwear.Choose cushioned, supportive shoes to reduce strain on your lower back.
6. Use a Maternity Support Belt
A pregnancy belly band can distribute weight more evenly, reducing sciatic nerve compression.Wear it during long walks or while standing for extended periods.
7. Stay Active with Low-Impact Exercise
Swimming, walking, and prenatal Pilates can strengthen core and back muscles.Water therapy (floating in a pool) reduces pressure on joints and nerves.
8. Sleep on a Firm Mattress & Use Pillows
A too-soft mattress may worsen sciatic pain—consider adding a firm mattress topper.Use a pregnancy pillow between your knees to keep your spine aligned.
When to Call Your Doctor
While sciatica is usually not dangerous, contact your doctor if you experience: Severe or constant pain that doesn’t improve.Loss of bladder or bowel control.
Numbness or weakness in both legs.
Pain that prevents you from walking. These could be signs of a more serious nerve issue requiring medical attention.
