Sciatic Pain Relief During Pregnancy
Pregnancy is a beautiful journey, but that doesn’t mean it is easy. Pregnancy can come with various aches and pains like lower back and pelvic pain. One common issue that pregnant people may face is sciatica—a sharp, shooting pain that radiates from the lower back down the leg. While not every pregnant person with back pain has true sciatica, those who do know how disruptive it can be.
As a prenatal chiropractor, I’ve worked with many patients experiencing this frustrating discomfort. Here’s what you need to know about sciatica in pregnancy—and how to find relief safely and effectively.
What Is Sciatica?
Sciatica refers to irritation or compression of the sciatic nerve, the largest nerve in your body. It runs from your lower back through your hips and buttocks, and down each leg.
During pregnancy, sciatic pain may be triggered by:
· The growing uterus putting pressure on the nerve
· Postural changes that impact the lower back and pelvis
· Muscle tension in the glutes or pelvis
· Less commonly, a herniated disc or other spinal condition
It’s important to note that true sciatica is relatively rare during pregnancy. Most “sciatic pain” during pregnancy is actually pelvic girdle pain or sacroiliac joint pain, which can feel similar but require different care approaches.
How can you tell the difference? Sciatic pain typically follows the pattern of the sciatic nerve and travels all the way down to the foot. It often feels like sharp, shooting pain or numbness/tingling/burning. Pelvic girdle or sacroiliac joint pain can radiate to the hip or thigh but typically does not go past the knee.
Common Sciatica Symptoms During Pregnancy
· Sharp or burning pain in the lower back, buttocks, or back of the leg
· Numbness or tingling in the leg or foot
· Pain that worsens with standing, walking, or sitting
· Muscle weakness in the leg (in severe cases)
If your pain radiates past the knee and follows a clear nerve path, it may be sciatica.
Safe, Natural Relief Options
The good news? There are many gentle, non-invasive ways to manage sciatica during pregnancy.
1. Prenatal Chiropractic Care
Chiropractic adjustments can help restore alignment in the pelvis and spine, relieving nerve pressure. Techniques like the Webster Technique are specifically designed for pregnancy and focus on improving pelvic balance.
2. Stretching & Nerve Glides
Targeted stretches can help relieve muscle tension that may be aggravating the sciatic nerve. Here are a few I often recommend:
· Cat–Cow (gentle spinal mobility)
· Piriformis stretch (seated or on hands and knees)
· Figure-4 stretch (lying on your back with support)
Always check with your provider or prenatal chiropractor before starting new stretches.
3. Pelvic Support Belts
These belts help stabilize the pelvis and reduce strain on surrounding muscles and ligaments. Many patients report less pressure and improved mobility with consistent use.
4. Heat and Ice Therapy
Alternating heat and cold packs on the lower back or glutes may ease inflammation and improve circulation.
5. Postural Support
Avoid crossing your legs, standing for too long, or slouching when seated. Use a pillow behind your lower back and sleep on your side with a pillow between your knees.
When to Seek Help
If you experience:
· Numbness or weakness in your leg or foot
· Loss of bladder or bowel control
· Pain that worsens despite rest and self-care
…contact your provider right away. These could be signs of a more serious condition that needs medical attention.
You Don’t Have to Suffer Through It
Pregnancy is a time of major change, and your body is working overtime to support new life. If you’re dealing with sciatica, know that safe, effective relief is possible. Whether it’s through chiropractic care, gentle movement, or supportive lifestyle changes, you don’t have to just “tough it out.”
If you're experiencing sciatic-like symptoms and want guidance tailored to your body and trimester, I’d love to help. Book a prenatal chiropractic appointment and let’s create a plan that supports your comfort and well-being throughout your pregnancy.
Please let us know if you have any questions!
Take care,
Dr. Gina