Sciatica in Pregnancy

Not to be confused with pelvic-girdle pain (PGP), sciatica is not actually pregnancy-related but can be extremely painful and extra difficult to manage during pregnancy!

“Sciatic pain radiates along the path of the sciatic nerve and can affect your bottom, the back of your leg, your foot and toes. You may feel a burning, shooting or stabbing pain, tingling, numbness or weakness in these areas, which can feel worse when you move, cough or sneeze. Sitting for a prolonged period of time can also cause your symptoms to feel worse.

You may also have back ache, but the sensations felt in your bottom, legs or foot are usually more painful. It’s possible to also feel a mix of sensations, such as pain in one part of your leg and a pins and needs sensation or numbness in a different area of the same leg.” (Learn More)

Ways to manage sciatic pain include:

  • Continuing with everyday activities as much as possible

  • Avoiding sitting or lying down for prolonged periods

  • Avoiding lifting, pushing or pulling heavy objects

  • When sitting, opt for a straight backed chair and keep your feet flat on the floor

  • Try regular back stretches (I’ve added some helpful videos below!)

  • Do gentle exercise (e.g. walking, swimming, yoga)

  • Use heat packs on the affected areas

  • Place a small cushion between your knees when sleeping on your side

If you’re worried about back or sciatic pain during labour, or indeed other pains such as Pelvic Girdle Pain (PGP), consider if using water in birth is right for you! Many women find using a birth pool in labour helps relieve their pain - both from contractions and from sciatica or PGP! - as well as allowing them to move more freely and comfortably as the water takes some of their weight.

In pregnancy, gentle swimming can also help these issues for the same reason (though if you’re experiencing PGP, be sure to use strokes where your legs stay in-line with one another).

The below videos walk you through some exercises that can really help. If you are a doula client and would like to borrow a physio ball or yoga block, let me know!