How many times have you heard someone say “my sciatic is acting up” or they “have a bad back”? Most of the time people say this in passing and you don’t think anything of it. It’s not uncommon to experience this pain while your pregnant even though you had a “healthy” back prior to becoming pregnant. Let’s explore what sciatic pain is, what causes it during pregnancy and a few tips for relieving that pain!
What exactly is sciatic pain?
First you must know where the sciatic nerve is to understand the pain. The sciatic nerve branches out from nerve roots on the lower spine and threads its way from the pelvis area to the back of your thighs all the way down to your feet. Sciatic nerve pain is an immediate and extreme pain that happens when there is compression to the sciatic nerve. The result can be sharp pain in one part of the hip or leg but is more likely to be some combination of pain, numbness, burning, tingling or needles and pins sensation anywhere from the hip to the toe usually on one side only. (1) The pain typically gets worse after a long period of standing or sitting such as riding in a car and it may also be aggravated by coughing, sneezing or laughing.
What causes this pain during pregnancy?
The sciatic nerve runs under your uterus to your legs. The cause of sciatic nerve pain is thought to be associated with pressure on the nerve caused by the developing baby. (3) Sciatica can occur at any time during a normal pregnancy, but more common in the 2nd and third trimester when the baby is in a lower position in the abdomen.
Although quite painful, there are treatments and ways to manage the pain. Here are some things you can do throughout your pregnancy:
- Lay on your side- the opposite side of the pain. Staying off your feet can help relieve the pressure
- Minimize standing. Staying off your feet can help relieve the pressure so try to sit and elevate one leg several times throughout the day
- Don’t lift anything heavy
- Apply heat to the troubled area every two hours. Studies show ice does not help. (2)
Another great way to relieve the pain is through stretching. Here are some gentle stretches that you can do on your own:
Child’s Pose: Kneel on your hands and knees. Drop your buttocks to your heels as you stretch the rest of your body forward. In a fully stretched position, rest your arms on the floor and let your stomach rest on your thighs.
Seated Hamstring Stretch: Sit on a chair. One leg will be bent at a 90 degree angle while the foot is flat on the ground. The opposite leg will be extended with the heel on the ground and the toes pointing up to the ceiling. Slowly stretch your back and lean over your leg. Hold the position for a few seconds before switching legs.
Table Stretch: Place your hands on a wall at shoulder height and your feet hips and shoulders should be aligned. Bend over so that your back becomes horizontal. Your neck should follow the line of the spine and your feet should still be in a straight line. Do this stretch for as long as you like!
Can I maintain an exercise program even though I suffer from sciatica?
Yes! Exercise can help manage the pain. You may need to stop the specific activity that caused the back pain but bed rest and sustaining from physical activity will not help diminish the pain. Women who exercise regularly before becoming pregnant and during pregnancy may have an easier time dealing with the discomforts of the condition. These women may be better able to support their body structure and may have more control over their range of movement during a sciatica attack. Exercise also improves your posture, strengthens your back and increases flexibility.
Sciatica is a painful annoyance that can last several days or even throughout your entire pregnancy. We can help you develop an exercise program that can help you manage your current discomfort and hopefully prevent future pain. Contact us to get started.
References:
- “Sciatic Nerve Pain”. Accessed 25, May 2016. Pregnancy.org. http://www.pregnancy.org/article/sciatic-nerve-pain
- “Understanding Sciatica”. Accessed 27, May 2016. Acefitness.org. http://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid_2605.pdf
- “Pregnancy and Sciatic Nerve Pain”. Accessed 25, May 2016. AmericanPregnancy.org. http://americanpregnancy.org/pregnancy-health/sciatic-nerve-pain-during-pregnancy/
