Sciatica During Pregnancy: Finding Relief from That Nerve Pain
I first heard of the word "sciatica" as a young twenty something attending a hot yoga class in London. I had no idea what it meant however I did learn that day that apparently yoga can help ease its tormenting symptoms...and indeed it can as I later discovered!
With many years of teaching pregnancy yoga in Richmond under my belt, I have researched and learnt a lot about sciatica. So what exactly is sciatica and how can yoga help you may wonder?
Sciatica isn't a disease itself but a symptom of irritation or compression of the sciatic nerve, the largest nerve in your body. This nerve runs from your lower back all the way down the back of each leg. It results in a sharp, shooting pain that radiates down your leg and can be a real tormentor, especially when you're already dealing with the joys and challenges of pregnancy.
The most common symptom is pain that radiates from your lower back down the back of your leg, often extending into your foot. You may experience numbness or tingling in your leg, foot, or toes. Muscle weakness in your leg or foot can also occur.
Pregnancy can significantly increase your risk of sciatica for a few key reasons:
Hormonal Changes: Pregnancy hormones relax your ligaments, including those that support your spine. This can lead to increased spinal instability and nerve compression.
Weight Gain: As your baby grows, you gain weight, putting extra strain on your back and pelvis.
Shifting Center of Gravity: Your growing belly shifts your center of gravity, altering your posture and potentially compressing nerves.
Baby's Position: In some cases, the baby's position in the uterus can put pressure on the sciatic nerve.
There are many ways to find relief from sciatica. Firstly, certain pregnancy yoga stretches can help. Also, swimming, chiropractic care, massage therapy and warm compresses can help combat the symptoms. Finally, it is worth noting that maintaining a proper posture during the day is important (a prenatal belt can help provide extra support to your back and core).
When it comes to pregnancy yoga specifically, I have described below some of my favourite and most effective yoga poses to help you manage sciatica during your pregnancy. I hope you enjoy!
Supported Forward Fold
Keep your feet slightly wider than hip distance, straighten your legs but keep them soft ie do not lock out the knees. Then pivoting from your hip, bend forward and place your hands on a chair for support keeping the spine stretched and long. You may wish to alternate between bending and straightening the knees or even bending one knee and the other. It also may feel good to roll gently from side to side.
Low Lunge
Another stretch I would recommend to ease the symptoms of sciatica is a kneeling low lunge. You may wish to use two blocks for support and also a blanket under your knee, if required. Stay in this pose for at least 40 seconds to a minute if possible on each side taking slow deep breaths.
Half pigeon Pose
To come into half pigeon pose, start in a tabletop position with your hands and knees directly beneath your shoulders and hips. Next, bend your right knee and slide it forward until it is positioned between your hands, with your shin parallel to the top edge of your mat. Extend your left leg straight behind you, keeping your toes pointed towards the floor. Lower your hips towards the floor. Finally, walk your hands forward slightly to deepen the stretch or stay upright for a less intense version.
We practice the above poses regularly during my pregnancy yoga classes with half pigeon pose proving a favourite for many!
Sciatica during pregnancy can be frustrating, but it's usually temporary. By implementing these strategies and working closely with your doctor or physio, you can find relief and enjoy a more comfortable pregnancy.