Easing Sciatica During Pregnancy: Causes, Stretches, and the Power of Prenatal Massage
- Samantha Davis, LMT, CNMT
- Jun 2
- 4 min read
Pregnancy is a time of deep transformation - physically, emotionally, and spiritually. But as your body works to support a growing baby, it can also come with new aches and pains, especially in the lower back and hips. One of the most common complaints during pregnancy is sciatica, and if you're experiencing it, you're definitely not alone.
Thankfully, there are several gentle, effective ways to ease sciatic pain and create more space and comfort in your changing body. From targeted stretches to hands-on care, here's what you need to know.
What Causes Sciatica in Pregnancy?
Sciatica happens when the sciatic nerve (the largest nerve in the body) becomes irritated or compressed. It can cause pain, tingling, or numbness that radiates from the low back down into the buttocks, hips, or legs. During pregnancy, this is often caused by:
Postural shifts as your center of gravity changes and the pelvis tilts forward
Tight muscles in the glutes or low back, especially the piriformis, which can press on the sciatic nerve
Uterine pressure on the lower spine and surrounding soft tissues
Hormonal changes, such as the effects of relaxin, which loosens ligaments and alters joint stability
The good news? Gentle, body-aware practices can go a long way in easing this discomfort.
Stretches and Self-Care to Relieve Sciatic Discomfort
Movement and consistent bodywork are key to supporting your pelvis and calming sciatic pain. Here are a few pregnancy-safe techniques I often recommend (please remember to listen to your body, if one of these suggestions is painful, either modify or stop!):
🧘 Modified Pigeon Pose (Bed Version)
This glute/hip stretch is excellent for releasing tension in the piriformis and outer hips, which can relieve sciatic pressure.
How to do it:
Stand next to your bed, make sure you're not wearing socks, you'll need to make sure your supporting foot doesn't slide!
Place one leg on the bed so that the knee is bent and the shin is resting horizontally.
Keep your standing leg soft (not locked), and square your hips to the bed.
Gently hinge forward from the hips until you feel a stretch in your outer hip and glute.
Breathe deeply and hold for 30–60 seconds.
Switch sides.
This variation gives you more control over the depth of the stretch, allows space for a growing belly, and is easy to modify depending on your comfort and balance.
🎾 Tennis Ball Glute Massage
Tight hip and glute muscles can aggravate sciatic pain. Using a tennis ball for self-massage is a simple way to release those spots.
Try this:
Place a tennis ball against a wall and lean your glute into it.
Slowly roll over tender or tight areas.
Use your body weight to control the pressure.
Spend 1–2 minutes on each side.
This is great for in-between massage sessions or when you're feeling extra sore.
👣 Roll Out the Feet
Believe it or not, tension in your feet can affect the entire posterior chain, including your hips and low back. Rolling them out helps release fascial tension and improve alignment.
Simple routine:
Sit or stand comfortably and roll a massage ball or tennis ball under each foot for a few minutes.
Focus on the arches and any tender areas.
Breathe deeply and keep the pressure gentle.
🌀 Spinning Babies® Forward Leaning Inversion
One technique I love for sciatica relief is the Forward Leaning Inversion, part of the Spinning Babies® Daily Essentials routine. This gentle movement helps release tension in the sacrouterine ligaments (as the name suggests, these ligaments connect the uterus to the sacrum).
Tightness in these ligaments can pull the uterus off-center, increasing pressure in the pelvis and potentially irritating the sciatic nerve. By allowing the uterus to “hang” and decompress for a short period of time, this inversion can:
Soften the uterine ligaments (especially the sacrouterine ligament)
Relieve nerve pressure in the lower back and hips
Encourage better baby positioning and more pelvic balance
Support fluid movement and circulation in the lower body
How to do it:
Kneel on the edge of a firm couch or a low stair, then lower hands to the floor, one at a time, then lower onto your forearms, one at a time, keeping your hips elevated.
Let your head hang freely and relax your neck.
Hold for about 30 seconds, or 3 deep breaths, then come out slowly, resting on hands and knees.
Important: Use a variation of the Open Knee Chest position if you have high blood pressure, dizziness, or shoulder/elbow/wrist injuries.
👉 Want guided instructions? The Spinning Babies® Daily Essentials video (affiliate link) is a fantastic resource. It walks you through the Forward Leaning Inversion and other daily movements to support comfort, alignment, and optimal baby positioning throughout pregnancy.
How Prenatal Massage Can Help Sciatica
Prenatal massage is one of the most effective, supportive tools for addressing sciatica naturally and holistically. A well-trained practitioner can:
Release tension in the glutes, hips, and lower back
Balance the pelvis to ease pressure on the sciatic nerve
Support lymphatic drainage, which reduces inflammation and swelling
Calm the nervous system, helping your body shift out of tension and into rest
Massage also allows you to consciously practice relaxation, something that serves you not only now, but also during labor. I often work with clients to bring awareness to where they’re holding tension and offer techniques they can use on their own.
Final Thoughts
Sciatica during pregnancy can be frustrating—but with mindful stretching, body awareness, and the right support, you can find relief. Whether it’s through daily movement, self-massage, Spinning Babies® techniques, or hands-on prenatal massage, these practices are all about helping your body feel more aligned, balanced, and at ease.
If you’re struggling with sciatic pain or feeling off balance, I’d love to support you. Use the link below to schedule your session with me!
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