Sciatica is a relatively common discomfort in pregnancy because the weight of the belly puts strain on the spine and intervertebral disc, which can compress the sciatic nerve. This type of pain usually appears in the back and tends to get worse when you stay in the same position for a long time or when you do heavier housework.
The pain may only be in the lower back, manifesting itself in the form of heaviness or tightness, but it may also radiate to the legs. The character of the pain may also change, and the woman may experience a pinching or burning sensation, which may radiate to the leg.
When these symptoms are present, the obstetrician must be informed so that he can indicate the need for medication, but normally non-drug strategies achieve optimal results.
Some strategies that help relieve sciatica in pregnancy are:
- Physiotherapy: devices such as TENS and ultrasound, manual and manipulative techniques, use of Kinesio tape, application of heat bags can be used, which reduce pain and discomfort, improve blood circulation, and combat muscle spasm. In periods outside of sciatica, exercises can be done to strengthen the back muscles;
- Massage: a relaxing massage helps reduce tension in the back and gluteal muscles, which may be worsening the compression of the sciatic nerve, however, the lower back should not be massaged too much as it can promote uterine contraction. So, to be safer, a massage for pregnant women is recommended;
- Warm compress on the back for 20-30 minutes: relaxes muscles, decreasing muscle spasm and increasing blood circulation, relieving pain and discomfort;
- Acupuncture: rebalances accumulated energy and can help relieve sciatica symptoms, especially when used in conjunction with other types of treatments;
- stretches: should be done, preferably twice a day, focusing on the muscles of the back, buttocks and legs, which can reduce nerve compression.
Emergency care should be sought in case of pain that only gets worse, even when following the above guidelines, and that persists even during and after rest.
How to Avoid Sciatica in Pregnancy
To prevent inflammation and pain of the sciatic nerve during pregnancy, it is important to:
- Engage in regular physical activity before and during pregnancy. Good options are to practice dancing, Yoga, Clinical Pilates or Hydrotherapy, for example;
- Avoiding not gaining more than 10 kg during pregnancy is also important, as the more weight you gain, the greater the chance of compression and inflammation of the sciatic nerve.
- Wear a girdle to help improve posture and prevent spinal strain.
- Keep your spine straight when sitting, walking, standing, and especially when lifting weights from the floor.
If you start to experience any pain or discomfort in the lumbar spine, you should take the opportunity to rest, resting in a comfortable position for some time. However, bed rest is not indicated and can aggravate the situation. During sleep, it is recommended to use a pillow between your legs, when lying on your side, or below the knees, when lying on your back. Find the best sleeping position during pregnancy.
