You’re in the kitchen making breakfast. You bend down to get a pan from the lower cabinet.
Then it happens.
A sharp, burning pain shoots down your right leg like lightning. It takes your breath away. You grab the counter to steady yourself.
This isn’t the first time. It happened yesterday when you got out of bed. And the day before when you stood up from the couch.
Your doctor says it’s sciatica. They tell you it’s normal during pregnancy. “Just part of the process,” they said. They told you to take Tylenol and rest.
But here’s the thing. The Tylenol barely touches the pain. And rest? You still have to work, take care of your family, and get through each day. You can’t just “rest” for the next four months.
You’re scared this is your life until the baby comes. You’re worried it might get worse. And you’re frustrated because everyone keeps saying “it’s normal” like that’s supposed to make you feel better.
What if I told you it doesn’t have to be this way?
What if I told you there are safe, natural ways to relieve sciatica during pregnancy that actually work?
You don’t have to just push through the pain. You don’t have to accept this as “normal pregnancy stuff.” And you definitely don’t have to wait until after your baby is born to feel better.
In this article, I’m going to show you exactly why sciatica happens during pregnancy and what you can do about it. By the end, you’ll understand what’s causing your pain and know exactly how to get relief.
Let’s start with what your doctor probably didn’t tell you.
Here’s What Most Doctors Don’t Tell You About Sciatica During Pregnancy
Your OB was right about one thing. Sciatica during pregnancy is common. It happens to about half of all pregnant women.
But here’s what they probably didn’t explain.
Sciatica isn’t caused by your baby pressing on a nerve.
I know that’s what most people think. And yes, sometimes your baby’s position can make it worse. But that’s not the real problem.
The real problem is your pelvis.
Let me explain what’s actually happening in your body right now.
Your Body Is Playing a Balancing Act (And Losing)
When you got pregnant, your body started making a hormone called relaxin. This hormone has one job: loosen up your joints and ligaments so your pelvis can open during birth.
That’s great for delivery day. But it creates a big problem for the next nine months.
Your pelvis is supposed to be stable. It’s the foundation for your whole spine. But relaxin makes all those joints loose and wobbly.
Now add this: your belly is growing. Every week, there’s more weight pulling you forward. Your body tries to balance by leaning back. Your lower back curves more than it should.
Here’s what happens next.
Your pelvis tilts. Your spine shifts. And a big nerve called the sciatic nerve gets squeezed.
The sciatic nerve is the biggest nerve in your body. It runs from your lower back, through your hips, and all the way down each leg. When something presses on that nerve, you feel it. Sharp pain. Burning. Tingling. Sometimes numbness.
That’s sciatica.
And here’s the part most doctors don’t tell you: It’s not about your baby’s weight. It’s about your pelvis being out of balance.
This is actually good news. Because if the problem is your pelvis, we can do something about it.
What Sciatica Feels Like (And When It Usually Starts)
Before we talk about solutions, let’s make sure we’re talking about the same thing.
Sciatica during pregnancy usually feels like:
Sharp, shooting pain down one leg (usually just one side)
Burning or tingling in your leg or foot
Numbness or weakness in your leg
Pain that gets worse when you sit for a long time
Pain that gets worse when you stand up or change positions
Trouble walking or moving around
For most women, sciatica starts in the second or third trimester. That’s usually around week 20 to week 40.
But here’s the thing. It doesn’t have to start then. If you had back problems before pregnancy, you might feel it earlier. And it often gets worse as your baby grows and gains weight.
Some days might be better than others. Your baby moves around, and that can change how much pressure is on the nerve.
The 7 Natural Ways to Get Relief
Okay, let’s talk about what actually helps. I’m going to give you seven methods. Some will help right away. Some take a little longer. And one of them addresses the real cause of your pain.
Let’s start with that one.
Method #1: Pregnancy Chiropractic Care (The Most Effective Solution)
Here’s why I’m starting with this one. Everything else on this list helps with the pain. But only chiropractic care fixes the actual problem.
Remember what I said? The problem is your pelvis being out of balance.
That’s exactly what pregnancy chiropractic care fixes.
Here’s how it works.
A chiropractor who specializes in pregnancy uses gentle techniques to realign your pelvis. When your pelvis is balanced, it takes pressure off the sciatic nerve. The pain goes away because the cause of the pain is gone.
“But isn’t chiropractic care scary during pregnancy?”
I get this question all the time. And the answer is no. Not when it’s done by someone trained in pregnancy care.
Pregnancy chiropractic is nothing like regular chiropractic. You don’t lie on your stomach. There’s no twisting or forceful movements. Everything is gentle and safe for you and your baby.
We use special pillows that support your belly. We use techniques designed specifically for pregnant bodies. And we focus on your pelvis because that’s where the problem is.
Here’s what research shows:
Studies have found that chiropractic care during pregnancy is safe and effective. Women who get chiropractic care have less pain. They move better. They sleep better. And many of them have easier births.
Here’s what my patients tell me:
“I came in barely able to walk. After two visits, the pain was almost gone.”
“I wish I had started sooner. I suffered for weeks thinking I just had to deal with it.”
“Dr. Andrea explained everything so clearly. I finally understood what was happening in my body.”
Why chiropractic works when other methods don’t:
Most treatments for sciatica during pregnancy focus on managing the pain. Heat packs, stretching, massage. They all help you feel better for a little while.
But they don’t fix the problem. Your pelvis is still out of balance. The nerve is still getting squeezed.
Chiropractic care is different. It addresses the root cause. When your pelvis is aligned, the nerve has room. The pressure goes away. The pain stops.
The Webster Technique
This is a specific chiropractic method designed for pregnant women. It focuses on balancing your pelvis and reducing tension.
The cool thing about the Webster Technique is that it doesn’t just help with sciatica. It also gives your baby more room to get into the best position for birth.
I’m certified in the Webster Technique. I’ve used it to help hundreds of pregnant women find relief from sciatica and other pregnancy pain.
If you want to learn more about pregnancy chiropractic care, I’d love to talk with you. You can schedule a consultation here or call us at (517) 980-0366.
Now let’s talk about the other methods that can help.
Method #2: Specific Stretches
Stretching can help relax the muscles around your sciatic nerve. When those muscles are tight, they can make the pain worse.
Here are a few safe stretches for pregnancy:
Pigeon Pose (Modified):
Sit on a chair
Place your right ankle on your left knee
Gently lean forward until you feel a stretch in your right hip
Hold for 30 seconds
Switch sides
Figure-4 Stretch:
Lie on your back (only if you’re in your first or early second trimester)
Bend both knees
Place your right ankle on your left knee
Pull your left thigh toward your chest
Hold for 30 seconds
Switch sides
Cat-Cow Stretch:
Get on your hands and knees
Slowly arch your back up like a cat
Then let your belly drop and lift your head
Do this slowly 10 times
Important: Don’t overstretch. Your body is already loose from the relaxin hormone. Stretching too much can make things worse.
Stretching helps temporarily. It’s great for quick relief. But it doesn’t fix the underlying problem with your pelvis.
Method #3: Heat and Cold
Heat and cold can both help with sciatica pain.
Ice: Use ice on your lower back for 15 to 20 minutes. This helps reduce swelling around the nerve.
Heat: Use heat on your hip or buttock where the pain shoots down. This helps relax tight muscles.
You can use ice first, then heat. Or switch back and forth.
Important: Never put ice or heat directly on your belly. And don’t use heat for more than 20 minutes at a time.
Method #4: Pregnancy Pillow
A good pregnancy pillow can make a huge difference, especially at night.
Here’s what to do:
Sleep on your side (never on your back after 20 weeks)
Put a pillow between your knees
Put another pillow under your belly
This keeps your hips and spine aligned while you sleep
Many of my patients say this helps them sleep through the night without waking up in pain.
I actually wrote a whole article about choosing the right pregnancy pillow. Check it out if you want more details.
Method #5: Fix Your Posture
How you sit and stand can make sciatica better or worse.
When sitting:
Don’t sit for more than 30 minutes at a time
Get up and walk around every half hour
Use a small pillow behind your lower back
Keep your feet flat on the floor
Don’t cross your legs
When standing:
Stand with your weight on both feet evenly
Don’t lock your knees
Keep your shoulders back
Don’t lean forward or backward
Good posture won’t fix the problem. But bad posture will definitely make it worse.
Method #6: Prenatal Massage
A massage therapist who specializes in pregnancy can help relax the muscles around your sciatic nerve.
Make sure you see someone trained in prenatal massage. Regular massage therapists might not know what’s safe during pregnancy.
Massage feels great and provides temporary relief. But like stretching, it doesn’t fix the pelvic problem causing your pain.
Method #7: Swimming
Water is amazing for pregnancy pain. When you’re in the water, it holds up your weight. This takes pressure off your spine and sciatic nerve.
Swimming, water aerobics, or even just walking in a pool can all help.
Always check with your doctor before starting any new exercise during pregnancy.
What NOT to Do
Before we move on, let’s talk about what you should avoid.
Don’t ignore it. Sciatica can get worse if you don’t address it. And severe sciatica can make it hard to do normal activities.
Don’t take medications without asking your doctor. Many pain medications aren’t safe during pregnancy.
Don’t do aggressive stretching or exercise. Your joints are already loose. Overdoing it can cause injuries.
Don’t sleep on your back. After 20 weeks, sleeping on your back can put pressure on important blood vessels.
Get help if you have these symptoms:
Sudden, severe pain
Loss of feeling in your leg
Trouble controlling your bladder or bowels
Weakness in your leg that makes it hard to walk
These could be signs of something more serious. Call your doctor right away.
Why Most Methods Only Work Temporarily
Here’s something important to understand.
Six of the seven methods I just shared help you feel better. But they don’t fix the actual problem.
Think of it like this.
Imagine you have a rock in your shoe. Your foot hurts. You could take pain medicine. You could massage your foot. You could soak it in warm water.
All of those things might make your foot feel better for a little while. But the rock is still in your shoe. The real solution is to take the rock out.
Sciatica during pregnancy is the same way.
Your pelvis is out of balance. That’s the rock in your shoe. That’s what’s pressing on your nerve and causing pain.
Stretching, heat, massage. They all help you feel better temporarily. But they don’t rebalance your pelvis.
Only chiropractic care addresses that root cause.
When your pelvis is realigned, there’s no more pressure on the nerve. The pain stops because the cause of the pain is gone.
This is why so many of my patients say things like, “I wish I had done this sooner instead of just dealing with the pain.”
You Don’t Have to Just Deal With It
Let me tell you something I tell every pregnant woman who comes into my office.
“Normal” doesn’t mean you have to suffer.
Yes, sciatica is common during pregnancy. But common doesn’t mean you should just accept it and push through.
You’re growing a human being. Your body is doing something incredible. You deserve to feel good while you do it.
Here’s what I want you to know:
Sciatica during pregnancy happens because your pelvis gets out of balance. When that happens, it puts pressure on your sciatic nerve. That pressure causes the pain you’re feeling.
There are things you can do at home that help. Stretching, heat, good posture, a pregnancy pillow. All of these can make you more comfortable.
But if you want real, lasting relief, you need to address the root cause. You need to rebalance your pelvis.
That’s what I do. That’s what pregnancy chiropractic care does.
I use gentle, safe techniques designed specifically for pregnant bodies. No harsh movements. No lying on your stomach. Just careful, precise adjustments that help your body function the way it’s supposed to.
Most of my patients feel better after just one or two visits. The pain decreases. They can move easier. They sleep better.
And many of them go on to have easier births because their pelvis is balanced and their baby has room to get into the best position.
Ready to Feel Better?
If you’re tired of dealing with sciatica pain, I’d love to help you.
I’m Dr. Andrea L. Herrst. I specialize in helping pregnant women feel their best through safe, natural chiropractic care. I’m certified in the Webster Technique, and I’ve helped hundreds of expecting mothers find relief from sciatica and other pregnancy discomforts.
Here’s what you can expect when you come see me:
We’ll sit down and talk about your pregnancy, your symptoms, and what you want. I’ll do a gentle exam to see what’s going on with your pelvis and spine. Then I’ll use safe, pregnancy-specific techniques to help rebalance your body.
Most patients notice a difference right away. And we’ll create a care plan that supports you through the rest of your pregnancy.
Ready to get started?
You can schedule your consultation online or give us a call.
📞 Call: (517) 980-0366
🌐 Schedule online: www.drherrst.com
📍 Location: Grand Ledge, MI
Common Questions
“Is it safe?”
Yes. Chiropractic care during pregnancy is safe when done by someone trained in prenatal care. I use only gentle techniques designed for pregnant bodies.
“Will it hurt?”
No. Most patients say it feels relieving, not painful. Everything is gentle and comfortable.
“How many visits will I need?”
That depends on your body and how severe your sciatica is. Many patients feel relief after 1-2 visits. We’ll create a plan that’s right for you.
“Do you take insurance?”
I operate a cash-based practice, which means I don’t accept insurance. This allows me to spend more time with you and provide the best care without insurance restrictions. I can provide a detailed receipt that you can submit to your insurance for possible reimbursement.
“When should I start?”
As soon as you’re ready. The sooner you address the problem, the sooner you’ll feel better. Sciatica doesn’t get better on its own. It usually gets worse as your pregnancy progresses.
You Deserve to Enjoy Your Pregnancy
I became a chiropractor because I wanted to help people feel better naturally. When I started working with pregnant women, I realized this was exactly where I needed to be.
Pregnancy should be a beautiful time. You shouldn’t have to spend it in pain, being told “it’s just normal.”
You deserve better than that.
You deserve care that addresses the real problem. You deserve to feel comfortable and strong. You deserve to trust your body and enjoy this journey.
That’s what I’m here to help you do.
If you’re dealing with sciatica during pregnancy, please reach out. Let’s get you feeling better so you can focus on what really matters: preparing to meet your baby.
Call us at (517) 980-0366 or schedule online at www.drherrst.com
I look forward to meeting you.
Dr. Andrea L. Herrst, DC
Pregnancy Chiropractor
Webster Technique Certified
Grand Ledge, Michigan
About Dr. Andrea L. Herrst
Dr. Andrea L. Herrst is a Doctor of Chiropractic specializing in women’s health and pregnancy care. She graduated from Western States Chiropractic College and is certified in the Webster Technique through the International Chiropractic Pediatric Association (ICPA). Dr. Andrea is passionate about helping pregnant women feel their best through safe, natural chiropractic care. She serves expecting mothers throughout the Greater Lansing area including Grand Ledge, Charlotte, Eaton Rapids, and surrounding communities.
