During pregnancy, sciatica pain, which is a pain that extends to the leg starting from the lower back, can arise. Fortunately, there are many ways to alleviate it. Relieve pressure on the sciatic nerve by taking small steps: for example, wear a pregnancy waistband and low-heeled shoes. Try using warm compresses on sore areas or look for specific treatments to manage pain.
Steps
Part 1 of 3: Relieve Pressure on the Sciatic Nerve
Step 1. Lie on the side opposite to the one in pain
If the right side of your body hurts, try lying on your left side or vice versa. In some cases, the pain goes away if you don't increase the pressure on the affected area. By lying in this position, you will also decrease the pressure on your joints and muscles.
- If you can, lie down like this whenever you experience severe sciatica.
- If you tend to turn around all the time while sleeping, buy a triangular shaped pregnancy pillow to place behind your back when you sleep.
Step 2. Support your spine when sitting
Put a small lumbar pillow behind your lower back when you sit down. It will help relieve pain by supporting the spine and reducing pressure on the sciatic nerve. In addition, it will allow you to keep yourself straight while relieving back pain.
If you don't have a lumbar cushion, you can achieve the same effect by placing a rolled-up towel behind your lower back
Step 3. Buy a pregnancy girdle to reduce the stress on your back
Your doctor may recommend the use of this containment girdle that fits under the belly and around the back, distributing the excessive weight of the baby bump. It comes in different sizes, shapes, materials and fits. Ask your doctor to recommend one based on your needs.
- You will likely need to adjust it or buy a larger size as your baby bump grows.
- Most pregnancy waistbands are made of cotton or nylon and fasten with hooks or velcro fasteners.
- To choose from a wide range of pregnancy items, consult the online catalogs of orthopedics and healthcare stores.
Step 4. Put on the right shoes
If you suffer from sciatica, you shouldn't wear high-heeled shoes as they shift your body weight back. This position puts pressure on the lower back, making sciatica worse. Choose shoes with low heels to evenly distribute body weight.
If you have flat feet or back problems, you may be wearing low-heeled shoes. Consult an orthopedist for further advice
Step 5. Do not lift heavy objects
If you can, avoid during pregnancy. An effort would risk compressing the sciatic nerve. If you can't do without it, get into the correct position: keep your back straight, bend over and lift with leverage on your knees.
- Ask for help if you have to move large items or carry heavy bags, especially in the last trimester.
- As a general rule, pregnant women should not lift objects heavier than 10 kg.
Step 6. Maintain good posture
If you stand with a hunched back, you may be putting too much pressure on your lower back, aggravating the condition of the sciatic nerve. So, keep good posture both sitting and standing, to evenly balance your body weight. When sitting, try to stand with your back slightly back to keep your torso straight.
Always keep your head up and your shoulders pulled back
Part 2 of 3: Relieving a Medium Severity Sciatica
Step 1. Apply a warm compress to the painful area for 10 minutes
Use a heating pad or hot water bottle to relieve sciatica discomfort. Place the compress on the sore area and leave it for 10 minutes. To avoid burns or irritation, avoid direct contact between the heat source and the skin.
- Make sure the compress is warm, but not hot.
- You can buy a heating pad or make it yourself.
- Avoid holding it for more than 10 minutes every hour.
Step 2. Take a warm shower or bath
It will allow you to temporarily relieve pain and aches, including that of the sciatic nerve. Make sure the water is hot enough, but not hot. Body temperature should not rise above 39 ° C for more than 10 minutes.
If the water is too hot, you may feel faint or lightheaded. If so, stop and get out of the tub or shower
Step 3. Swim for pain relief
When you are immersed in water, you have a clear sense of weightlessness. This phenomenon helps you to decrease the pressure exerted on the sciatic nerve. Swim slowly for 30-60 minutes to relax physically. Avoid straining yourself, otherwise you risk getting tired or straining your muscles.
Stop swimming if you are lightheaded or weak
Part 3 of 3: Seeking Help to Relieve Pain
Step 1. Ask your doctor if you can take acetaminophen
If sciatica is severe, see your doctor to find out if you can take over-the-counter medications. He or she will likely prescribe enough acetaminophen to ease the pain. To ensure your safety and that of the fetus, do not exceed the recommended doses.
If you resort to self-medication, take half a dose (usually 325 mg) first to see if you are better. If not, take a full one (650 mg) after 4 hours
Step 2. Consider prenatal massages
They can relieve sciatica pain by treating the area around the sciatic nerve to relieve the pressure it is under. Look for a qualified and experienced prenatal massage practitioner. Make sure she has a special massage table for pregnant women.
To find a qualified massage therapist, talk to your doctor or orthopedist. Alternatively, search the Internet for a specialist center near you
Step 3. Get physical therapy to learn useful exercises
Ask your doctor if physical therapy can help you during pregnancy. He may recommend a physical therapist or chiropractor. You will learn stretching and muscle strengthening exercises that will allow you to relieve pressure on the sciatic nerve.
Your doctor may advise against physical therapy if you are carrying out a high-risk pregnancy
Step 4. Try acupuncture
It is a minimally invasive and risk-free therapy, able to reduce various types of pain. It helps relieve sciatica by stimulating the production of endorphins that promote physical resistance to pain and reducing inflammation that increases pressure on the sciatic nerve. Find a qualified acupuncturist and ask him if he has experience with pregnant women.
- Check with your doctor before making an appointment to make sure acupuncture is right for your health condition.
- To check if the acupuncturist you intend to contact has actually carried out the appropriate studies, you can contact F. I. S. A., the Italian Federation of Acupuncture Societies.
- Acupuncture can also treat pregnancy problems such as morning sickness, depression and sleep disturbances.
Advice
- Try to gain weight slowly during pregnancy because carrying too much weight can put more pressure on the sciatic nerve.
- Practice moderate physical activity. For example, try walking every day for at least 30 minutes.
