A sharp electric pain shoots from your lower back down through your buttock and into your leg. It might be constant or it might come in stabbing waves. Sciatica in pregnancy affects about 1 in 3 pregnant women and is caused by the growing uterus and changing posture putting pressure on the sciatic nerve.
What Causes Pregnancy Sciatica
The sciatic nerve is the longest nerve in the body. It runs from the lower spine, through the piriformis muscle in the buttock, and down the leg. In pregnancy, the baby's position, postural changes, relaxin-loosened joints, and sometimes a herniated disc can all compress or irritate this nerve.
| Cause | How It Affects the Sciatic Nerve |
|---|---|
| Baby pressing on nerve | Direct compression, especially as baby drops |
| Piriformis muscle tightening | Muscle compresses nerve from outside |
| Postural changes | Altered lumbar curve puts new pressure on spine |
| Fluid retention | Adds to pressure on nerve pathways |
Safe Exercises and Stretches
- Piriformis stretch: Sit in a chair, cross the affected leg's ankle over the other knee. Lean forward gently until you feel a stretch in your buttock. Hold 30 seconds, repeat 3 times.
- Child's pose: Kneel with knees wide (to accommodate your bump) and stretch your arms forward. Hold 30-60 seconds.
- Cat-cow stretch: On hands and knees, alternate arching and rounding your back slowly. 10 repetitions.
- Side-lying position: Sleep on the opposite side to your pain with a pillow between your knees - this opens the affected side and reduces nerve pressure.
- Warm compresses: Apply a warm (not hot) heat pack to the piriformis area for 15 minutes before stretching.
See a physio
A women's health physiotherapist can identify exactly which structure is causing your pain and provide targeted treatment. Manual therapy, dry needling (safe in pregnancy), and a personalised exercise program are all options.