Pregnancy comes with its share of discomforts, and sciatica pain is one that many expectant moms experience. This sharp or aching pain that radiates from the lower back down to the legs is a common issue for many expecting moms. But how long does this pain last, and what can you do to manage it?
To shed light on this, we spoke with Dr Terry Teo, Orthopaedic Surgeon and Spine Specialist, and Dr Lim Baoying, Sports Physician. They shared their expert perspectives on why sciatica occurs during pregnancy, when to seek medical attention, and practical ways to ease discomfort while staying active.
What Causes Sciatica During Pregnancy?
Sciatica occurs when the sciatic nerve, which runs from your lower back down to your legs, becomes compressed or irritated. During pregnancy, several factors can contribute to this discomfort:
- Weight gain: As your baby grows, your body carries extra weight, putting pressure on your lower back and pelvis, which may compress the sciatic nerve.
- Shifting centre of gravity: Your expanding belly shifts your centre of gravity forward, causing changes in posture that strain your lower back and hips.
- Hormonal changes: “Through pregnancy, hormonal changes can result in ligamentous instability and spinal malalignment, resulting in nerve compression,” says Dr. Teo. Pregnancy hormones, such as relaxin, loosen the ligaments in your body to prepare for childbirth, which can lead to instability in the pelvic area and further pressure on the sciatic nerve
- Baby’s position and growth: “The spine alignment changes during pregnancy to cater to the growing fetus. This growing fetus also results in higher pressure on the pelvic nerves, causing sciatica,” according to Dr. Teo.
Sciatica Pain During Pregnancy: How Long Does It Last?
How Long Does Sciatica Last During Pregnancy?
The duration of sciatica during pregnancy can vary from person to person. Some women experience mild discomfort that comes and goes, while others may endure consistent pain throughout the later stages of pregnancy. In many cases, sciatica begins in the second or third trimester as the baby grows and your body changes more rapidly.
For most women, sciatica improves after giving birth as the pressure on the sciatic nerve is relieved. However, recovery times can differ. Some women feel relief immediately after delivery, while others may take a few weeks or months for the pain to fully subside. If sciatica persists beyond pregnancy, it’s a good idea to consult your healthcare provider for further evaluation and treatment.
Tips for Managing Sciatica Pain During Pregnancy
While sciatica can be painful, there are several strategies to help manage the discomfort and improve mobility:
Exercise and Stretching
“Certain exercises can help relieve tension and reduce compression around the sciatic nerve, decreasing pain… Core stability exercises like seated piriformis stretch, walking hamstring stretch, and cat-cow pose improve gluteal, lower back, abdominal and pelvic muscular strength, which in turn reduces the ligamentous laxity around the pelvis, supporting better spinal alignment and reducing back and sciatic pain,” according to Dr. Baoying.
Heat and Cold Therapy
Alternating between heat and cold compresses on the lower back can help reduce inflammation and ease muscle tension.
Prenatal Massage
A qualified prenatal massage therapist can target the areas affected by sciatica and help release tension in the muscles surrounding the sciatic nerve.
Maintain Good Posture
As your belly grows, try to maintain proper posture by standing and sitting with your back straight and your shoulders pulled back. Use supportive cushions or chairs to help reduce pressure on your lower back.
Use Pregnancy Pillows
When sleeping, place a pregnancy pillow between your legs to support your hips and lower back. This can help alleviate some of the pressure on the sciatic nerve.
Wear Supportive Shoes
Avoid high heels or unsupportive footwear. Opt for flat, comfortable shoes that provide good arch support to help relieve stress on your lower back.
Staying Active During Pregnancy
Besides doing stretching and gentle exercises, it’s important to move your body. Here are a few tips shared by Dr. Baoying for pregnant women to stay active while protecting the spine and reducing discomfort:
- “Avoid sitting or standing in one position for too long, and try to move frequently.”
- “Be mindful of body movements when getting in and out of bed or chairs. For example, roll to the side first and use your hands to push yourself up, instead of sitting straight up.”
- “Low-impact activities such as walking, swimming and stationary bike cycling are encouraged on most days. Aim for at least 30 minutes of activity daily.”
- “Perform examples of the stretches mentioned earlier.”
- “Stay well-hydrated and avoid overheating by exercising at cooler times of the day.”
When to See a Doctor
“Spine specialists should be consulted when the pain is persistent and affects daily activities. Situations when nerve damage is suspected, like weakness in the leg, sensation changes in the legs, or changes in bowel or urinary control, will warrant early consultation,” says Dr. Teo.
If you’re considering medical or surgical options for more severe or persistent cases, Dr. Teo explained that pregnancy-safe analgesics and physiotherapy are effective choices. In some cases, lumbar or pelvic support belts can also help. Surgery is rarely needed and can usually be avoided, but if it ever becomes necessary, it would involve a careful discussion with your obstetrician.
Sciatica Pain During Pregnancy: How Long Does It Last?
Sciatica pain during pregnancy can be challenging, but it can be managed with the right strategies. By staying proactive with exercises, proper posture, and self-care, you can alleviate much of the pain and enjoy a smoother pregnancy journey.
If the pain becomes overwhelming or continues post-pregnancy, don’t hesitate to consult your healthcare provider for further assistance. Remember, your comfort and well-being are important as you prepare to welcome your little one into the world.
