Sciatica, is pain tingling or numbness running down, your buttocks and thigh. In pregnancy it’s cause by pressure of the uterus on your sciatic nerve. There are two sciatic nerves that run down our lower back and legs to our feet. Sciatic nerve pain is not a major cause of concern during pregnancy. But if it becomes unbearable you should consult your doctor as this could be more than sciatica nerve pain happening. You can treat the pain naturally in a few ways.
Not just any massage, a trigger-point massage. The sciatic nerve sits underneath a muscle called the piriformis, which is located beneath your glutes. When the piriformis muscle gets tight, it pinches the sciatic nerve, hence the tingling and numbness. During massage, pressure is applied to the trigger point in the piriformis muscle, as well as the muscles in the lower back and glutes to relieve the pain.
2. Cold and Heat Pack
Cold and heat may not calm down the inflammation but it does help reduce the pain a bit. You can apply an ice pack or a heating pad as needed for 15 minutes.
3. Essential Oil
Essential oils like lavender and roman chamomile are safe to use in the second and third trimesters. Mix these oils with any carrier oils like avocado, sweet almond, coconut, grape-seed or jojoba. Massage into the pain area, after which you can use a hot wash cloth to help the muscles relax. You can top it off by pouring some of the oil in a warm bath and soak.
Yoga involves tons of stretches, which will help relieve the pain. A few good poses are the cat pose (featured), the seated twist, the standing twist and the bound angle pose. They all help you stretch your lower back and hips.
5. Exercise Stretches
If you’re not into yoga, exercise stretches are an alternate way you can relieve sciatica pain. A quick stretch is to lie on your back with your knees drawn to your chest or supported by a chair (your knees must stay bent) and rest your head on a pillow. You can do this while watching TV or grab a book or magazine for 10 – 15 minutes. Also try a few of these listed below, they are great stretches to do during pregnancy. I can attest to the exercise stretches.
- Seated Squats
- Back Lunges
- Butterfly Stretch
- Seated Hip Abductor
If these tricks work for you, let me know in the comments. I’m always looking for feedback.
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