Managing Sciatica and Back Pain in the Third Trimester of Pregnancy

Pregnancy brings many changes to a woman’s body, and as the baby grows, so does the strain on the mother’s back, especially in the third trimester. One of the most common complaints during this stage is sciatica and back pain. These conditions can be painful and frustrating, but they are generally manageable with the right strategies and self-care.

What is Sciatica?

Sciatica is a condition where the sciatic nerve, which runs from the lower back down through the legs, becomes irritated or compressed. During pregnancy, the growing uterus, increased weight, and shifting posture can put extra pressure on this nerve, leading to pain. Sciatica during pregnancy can feel like a sharp, shooting pain or a dull ache that radiates from the lower back down to the legs, often affecting just one side of the body.

Causes of Back Pain and Sciatica in the Third Trimester

During the third trimester, your body undergoes significant physical changes to accommodate your growing baby, and these changes can contribute to back pain and sciatica. Here are some of the most common causes:

Weight gain: As your baby grows, the additional weight puts more pressure on your spine, lower back, and pelvis, which can lead to pain and discomfort.

Postural changes: The weight of the baby often shifts your center of gravity forward, which can affect your posture and put extra strain on your lower back muscles.

Hormonal changes: During pregnancy, your body releases the hormone relaxin, which helps prepare your pelvis for childbirth by loosening the ligaments. This can make the joints in your back less stable, contributing to pain.

Pressure on the sciatic nerve: The baby’s position and size in the third trimester can cause compression of the sciatic nerve, leading to sciatica symptoms.

Muscle separation (diastasis recti): As the uterus expands, it can cause the abdominal muscles to separate, which weakens your core and increases the strain on your lower back.

Tips for Managing Sciatica and Back Pain in the Third Trimester

Managing sciatica and back pain during pregnancy is about finding ways to relieve pressure on the spine, improve posture, and reduce inflammation.  You can alleviate symptoms by practicing good posture, using prenatal support belts, and stretching.

High heels or shoes without proper support can worsen back pain and sciatica during pregnancy. Opt for flat, cushioned shoes that provide good arch support to reduce the strain on your lower back. If necessary, consider orthotic inserts to improve foot alignment and distribute your weight more evenly.

Also consider how you sleep. A supportive sleep position is just as important as posture. Sleeping on your side (preferably the left side) with a pregnancy pillow between your knees and under your belly can help maintain proper spinal alignment and reduce pressure on your lower back and hips.

Exercise and movement can help prevent sciatica pain

It’s also important to note that exercise and movement can help sciatica pain. Staying active with safe, low-impact exercises like walking, swimming, or prenatal yoga can help strengthen your core, improve circulation, and reduce back pain. Swimming, in particular, is excellent during pregnancy because the buoyancy of water relieves pressure on your joints and back. Prenatal yoga can also help by incorporating poses designed to open the hips, stretch the back, and relieve tension. Finally, Pelvic tilts are simple exercises that help strengthen the lower back and pelvic floor muscles while relieving pressure on the spine. To perform a pelvic tilt:

·    Lie on your back with your knees bent and feet flat on the floor (or stand with your back against a wall).

·    Gently tilt your pelvis upward, flattening your lower back against the floor or wall.

·    Hold for a few seconds, then release. Repeat 10-15 times.

Sciatica and back pain during the third trimester of pregnancy can be uncomfortable, but with the right care and management techniques, you can reduce your discomfort and maintain a healthy, active lifestyle. By practicing good posture, staying active with prenatal exercises, and using support belts or pillows, you can take proactive steps to alleviate the pressure on your back and sciatic nerve. Remember to always listen to your body, take breaks when needed, and consult your healthcare provider for additional support if your symptoms worsen. Pregnancy Center of Lapeer considers it an honor to support pregnant women in our area, and we would be happy to make an appointment with you to support you as you prepare for the arrival of your little one.