Three simple ways to deal with sciatic pain during pregnancy
It’s incredible how a woman’s body knows how to prepare for childbirth. Hormones are naturally released, such as relaxin, which helps keep the ligaments loose so that the pelvis can make room for the baby to grow, and many women even start to produce milk during pregnancy in preparation to feed their baby.
Although this natural occurrence is a miraculous thing, it can cause quite a bit of pain or discomfort for moms. Oftentimes, women will experience sciatica; which happens when the nerve is pinched at the low back and can cause stinging, numbness or radiating pain from the low back down through the legs.
Here are three tips that will help prevent and release sciatic discomfort:
1. Massage
Seek out professional care from a Licensed Massage Therapist. They are careful to use the right amount of pressure and focus on releasing the lower back muscles which can relieve an immense amount of discomfort. If you are not able to see a massage therapist, I recommend using a trigger point therapy. This can be done by using a therapy ball, tennis ball, or lacrosse ball, depending on how firm you would like the pressure.
Instructions for using a trigger point therapy ball:
Lay on your back with the soles of your feet on the ground and place the ball on the outside of the spine on the lower lumbar area and roll around on the ball, finding the trigger points to hold and release the muscular pain. Please listen to your body and if the pain is too unbearable, do not force yourself to use this method.
2. Yoga
I’m sure many of you have heard that practicing Prenatal Yoga is great for your mind, body, and overall health. For one, it is known to relieve discomfort during pregnancy. Also, if you choose to take a prenatal yoga class you will learn helpful breathing techniques to use during labor, and you will also develop stronger pelvic floor muscles, which may result in a smoother birth. And please, don’t feel like you need to be a professional yogi to start some poses now.
These three top yoga poses will help release sciatic pain:
Cat/Cow
This is probably one of the most basic movements in yoga, but it is incredibly effective!
Start on all fours, then moving slowly with your breath, INHALE as you drop your belly, lift your tailbone and gaze up to the ceiling into Cow and with your EXHALE tuck the tailbone, gaze towards your belly, and round the spine. This pose warms up the muscles, develops strength in the low back, and stretches the belly.
Standing forward fold
Start by placing some yoga props (blankets/blocks) at the top of your mat. Stand with your props out in front of you, your feet about hip width apart and parallel (or further apart if you are further along into your pregnancy), then hinge your upper body towards the ground with your EXHALE.
Reach for the props and try keeping a slight bend in your knees.
Hold here for up to 10 breaths. This should be a relaxing pose as it stretches the hamstrings, low back muscles and brings fresh blood to the brain.
Pigeon Pose
This is one of my favorite poses to stretch out the Pitiformis muscle which is often very tight on pregnant women and can pinch the sciatic nerve.
Start by setting up props in the center of your mat, then move to downward facing dog.
From downward facing dog, lift one leg forward so that the shin is close to parallel to the top of the mat, rest your pelvis down onto the props, and hinge forward to whatever capacity feels best for you. This can be a deep stretch so please make sure you are warmed up enough and you have all the supports you need underneath you.
Switch sides after 10-15 breaths.
Hot/Cold Compression
Apply an ice pack to the pain’s origin site, and keep it placed for up to 10 minutes. This will contract and strengthen the muscles. Then, if you have access to a bathtub, follow with a soak in Epsom salts in order to relax the muscles. If you do not have a tub to soak in, you can apply a heating pad to the affected area.
Sciatic pain can be intense and extremely uncomfortable during pregnancy. If you have found that you still haven’t found relief after following all of these tips, make sure to speak with your medical provider about additional options/recommendations.
Related articles:
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Five ways to improve your sleep as a parent