5 Natural Solutions for Sciatica in Pregnancy
Nothing ruins a good day like a lightning strike down your leg. If you’re pregnant and dealing with sciatica, you’re not alone. Unfortunately, this nerve pain is all too common during pregnancy. It’s as if your body didn’t have enough on its plate, right?
Sciatica happens when the sciatic nerve—the longest nerve in your body—gets compressed. This can cause pain, tingling, or numbness in your legs, feet, and toes, and sometimes even back pain. The good news? You don’t have to suffer in silence or immediately reach for medications.
Here are five natural solutions to help ease the sting of sciatica during pregnancy.
1. Stretching
Stretching is a simple yet effective way to relieve sciatica pain. Certain stretches can target tight muscles and reduce pressure on the sciatic nerve. Try these pregnancy-safe stretches:
- Child’s Pose: Gently stretches your lower back and hips.
- Standing Hamstring Stretch: Helps release tension in the back of your leg.
- Seated Figure Four Stretch: Opens up your hips and glutes.
- Cat-Cow Pose: Loosens up your lower back and promotes spinal mobility.
Take your time with each stretch and listen to your body. If something doesn’t feel right, skip it or consult your provider for guidance.
2. Prenatal Chiropractic Care
Getting seen by a chiropractor who specializes in pregnancy can be your true lifesaver. Through regular adjustments, your chiropractor can release the tension that is pressing on your sciatic nerve and ease the pain. Getting adjusted can also help restore your mobility and reduce any inflammation that comes with sciatica. Plus, chiropractic care during pregnancy can help align your pelvis, which not only eases sciatica but also prepares your body for labor and delivery.
3. Boost Your Magnesium
Magnesium is a critical mineral that plays a major role in nerve function. While you can get magnesium in foods such as spinach, bananas, and almonds, often we don’t get enough through our diet. We often recommend a daily magnesium supplement which can help in nerve regeneration and reduce sciatic discomfort.
4. Keep Moving
Movement is life! Movement can be such an important medicine for many ailments, including sciatica. Low-impact exercises such as walking, swimming, and prenatal yoga can improve circulation, reduce stiffness, and take pressure off the sciatic nerve. Plus, staying active during pregnancy has a ton of other benefits for you and your baby. Remember to start slow and consult your provider if you’re unsure about any new activity.
5. Apply Heat or Cold
Using heat or cold packs can be a simple yet effective way to ease sciatic pain. A warm compress can relax tight muscles and improve blood flow, while a cold pack can reduce inflammation and numb the area. Alternate between the two to see what works best for you. Just remember to avoid applying heat or cold directly to your skin—wrap the pack in a cloth for safety.
Take Control of Sciatica During Pregnancy
If you are struggling with sciatic discomfort, we are here for you! Prenatal chiropractic care is can help ease any discomfort you are experiencing, as well as help prepare your body for labor and delivery. We’d love to help you feel your best during pregnancy at Well Family Chiropractic! Our office in Mequon, WI is focused on pediatrics, pregnancy, and family care. Our chiropractors are also Webster Technique Certified, a technique that allows the sacrum to re-align into an optimized, natural position. To learn more about the benefits of prenatal chiropractic care or get started, contact us or request an evaluation today.