As an executive mum navigating the demands of a high-stress career and preparing for the arrival of your little one, the last thing you need is the additional discomfort of sciatica. Yet, sciatica is a common issue that many pregnant women face, as the body’s changes during pregnancy can put extra pressure on the sciatic nerve, leading to pain that radiates from your lower back down to your legs. This blog offers practical strategies to help you manage sciatica pain during pregnancy, so you can keep up with your daily responsibilities and feel more comfortable along the way.
Sciatica occurs when the sciatic nerve, which runs from the lower back down to each leg, becomes compressed or irritated. During pregnancy, hormonal changes can lead to loosened ligaments, weight gain, and shifts in posture - all of which can add stress to the spine and lead to sciatic nerve compression. The resulting pain can feel sharp, burning, or even like tingling and numbness, affecting your lower back, hips, and legs.
Watch this video to learn the three typical signs of sciatica?
Here are some easy yet effective tips to relieve sciatica:
Prioritise Good Posture: Your posture has a significant impact on sciatic pain, especially as your body adjusts to pregnancy. Avoid slumping or rounding your shoulders, and aim to keep your spine in a neutral position. Consider investing in an ergonomic chair if you’re spending long hours at a desk, and use lumbar support to support your lower back and maintain a good sitting posture. When standing, shift your weight evenly between both feet to avoid putting additional stress on your hips and spine and avoiding poor posture.
Incorporate Gentle Stretches and Exercises Gentle stretching can help release tension in the lower back and hips, reducing the pressure on the sciatic nerve. Simple yoga poses like the child’s pose or seated piriformis stretch can work wonders. Additionally, pelvic tilts and cat-cow stretches help maintain core strength and support the lower back. However, remember to listen to your body - if a movement feels painful, stop immediately.
Use Heat and Cold Therapy Alternating between heat packs and cold packs can help alleviate sciatica pain. Apply a cold pack to your lower back for 10-15 minutes if you’re experiencing sharp pain, or use a heating pad to relax tight muscles. Make sure to place a cloth between your skin and the pack to avoid burns.
Adjust Your Sleeping Position Finding a comfortable sleeping position can be challenging with sciatica. Try sleeping on your side with a pillow between your knees to keep your spine aligned. A pregnancy or body pillow can also help support your back, preventing the pelvis from tilting forward and reducing back pain and strain on the sciatic nerve.
Stay Active, but Avoid High-Impact Activities Walking or swimming can help improve circulation and reduce pressure on the sciatic nerve. These low-impact activities strengthen your core and lower back muscles, which can relieve pain over time. Avoid high-impact activities or heavy lifting, as these can aggravate sciatica.
Managing sciatica during pregnancy is possible with the right techniques and adjustments. By being mindful of your posture, incorporating gentle exercises, and using supportive tools, you can reduce sciatica pain and continue to feel empowered both at work and at home.
HERE is a checklist on Quick Office Stretches for Nerve Pain Relief. It helps you to identify which nerve is causing your pain and then gives you specific exercises for that nerve and the muscles that need to be addressed. These are easy exercises that can be done while you are sitting at your desk.
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