How to Treat Sciatica during Pregnancy and Postpartum

Dealing with sciatica during pregnancy can be a challenging and  painful experience. It can also be challenging to experience postpartum sciatica. If you’re unfamiliar with exactly what your Sciatica is, it's a large nerve that runs from your lower back all the way down your legs. When your Sciatic nerve is injured it causes lower back pain as well as pain in your hips, buttocks, thighs, and feet. Although mild sciatica pain during pregnancy is usually not a major concern, if the pain becomes unbearable you should consult your doctor. 

If you’re experiencing mild pain, here are some natural ways that you can treat your sciatica pain during pregnancy and postpartum.

Massage

Who doesn’t want to go get a massage? Especially during pregnancy! This isn’t just any massage though. You’ll want to get a trigger-point massage. When you get a trigger-point massage, pressure is applied to the piriformis muscle, as well as the other muscles in the lower back and glutes in order to relieve the pain. The sciatic nerve sits underneath a muscle called the piriformis, which is located beneath your glutes, basically your butt. When the piriformis muscle gets tight, it pinches the sciatic nerve, hence the tingling and numbness that you feel. By making sure that you are continually getting these massages you can keep the discomfort and pain away during your pregnancy and when you have the same numbness or tingling during postpartum. You’ll want to lubricate your skin for the massage and nothing screams self-care and relief like CODDLE’s after delivery organic postpartum massage oil. Using an oils during massage can significantly aid in reducing tension. Oils help the therapist's hands glide smoothly, enabling them to reach deeper layers of muscle and connective tissue. A reminder, you don’t need to go spend money with a therapist to get relief. A quick at home massage with help from your partner works wonders when the pain kicks up during and after pregnancy. 

Our organic massage oil is made with sunflower oil and dried lavender flowers which work to relieve tension and improve muscle function and circulation. For an even greater feeling you’ll want to massage the oil into the skin when it’s damp using long circular strokes. You can have a whole bathroom sesh going - giving love yourself.

Cold and Hot Packs

Although you won’t solve inflammation issues using cold and hot packs they will help reduce the pain a bit. Apply an ice pack or a heating pad as needed for fifteen minutes to reduce the pain of sciatica during pregnancy and postpartum sciatica. 

Why does this method work? Heat on your body helps to increase blood flow. It also helps to remove movement to tissues that have been injured. Your sciatic nerve pain during pregnancy is caused by one big injured nerve. Using heat to gain movement in that area can temporarily lower the pain and help the nerve relax.

Essential Oil

Another alternative to relieving sciatica during pregnancy is using essential oils. Essential oils can help with a variety of issues including stress, anxiety, headaches, sleep issues, and even reducing inflammation. Some essential oils that are great for helping with sciatica during pregnancy are lavender and roman chamomile. These are safe to use during the second and third trimesters of pregnancy.  You’ll want to mix these oils with any carrier oils such as avocado, sweet almond, coconut, grape-seed or jojoba. Massage  this mixture into the pain area and then use a hot washcloth to help the muscles relax. You can top it off by pouring some of the oil in a warm bath and soak. 

The changes your body experiences during pregnancy and postpartum are going to challenge you in ways unlike any other. There’s nothing like using some oils to help you feel relaxed and taken care of. Make sure that you’re pampering yourself during this time where your body is dealing with so much extra stress. 

Yoga

Yoga has many benefits. Not only for your body but also for your mental health. It is a safe way to stay active throughout your pregnancy. Yoga involves plenty of stretching. This helps to relieve the pain caused by sciatica during pregnancy. Some ideal poses include the cat pose(featured), the seated twist, the standing twist and the bound angle pose. They all help you stretch your lower back and hips. The stretching of these areas allows the blood to begin to flow better which in turn can help to alleviate the pain. Joining a yoga class in your area is a good way to keep your muscles in motion helping with pain. IF you’re not up to going to a class, check out Youtube! With one quick search you can definitely find some yoga videos made specifically for women who are pregnant.

Exercise Stretches

If you’re not into yoga, exercise stretches are an alternate way you can relieve sciatica pain. For a quick stretch, lie on your back with your knees drawn to your chest or supported by a chair (your knees must stay bent) and rest your head on a pillow. You can do this while watching TV or grab a book or magazine for 10 – 15 minutes.  Also try a few of these listed below, they are great stretches to do during pregnancy. I tried some of these exercise stretches and they were great.

1.  Seated Squats

2.  Back Lunges

3.  Butterfly Stretch

4.  Seated Hip Abductor

If you are experiencing postpartum sciatica you may be wondering when you can start exercising after giving birth. Most physicians recommend waiting at least six to eight weeks before beginning to exercise again. Give your body some time to heal and rest before you begin doing any exercises.  We hope these natural remedies help you alleviate your sciatica during pregnancy and postpartum. 

Comment below to let us know if you try any of these remedies and you feel better! Or about your own experience with sciatica pain during pregnancy and postpartum. In need of some all natural products to help you through your pregnancy and postpartum? Check out our shop for all your postpartum goods!

Get more advice for new parents. Take a peek at the latest stories on CODDLE’s blog for plenty of helpful articles on postpartum, pregnancy, breastfeeding and parenting.