Back, Hip, and Sciatic Pain in Pregnancy: What Helps

Ay, mamá (oh, mama), your belly is growing, your baby is thriving, and your back, hips, and that shooting pain down your leg are not having it.

Let's talk about why pregnancy is so hard on your lower body, and what can help.

Back, hip, and sciatic pain in pregnancy: the quick answer

As your baby grows, your center of gravity shifts, your posture changes, and a hormone called relaxin loosens your joints to get ready for birth. That combination can strain your low back, hips, and pelvis, and sometimes irritate the sciatic nerve.

It's very common, and there's a lot you can do to feel better.

What it can feel like

• Low back ache that gets worse as the day goes on

• Hip pain, especially when lying on your side at night

• Pain at the front of your pelvis when walking, climbing stairs, or rolling over in bed

• Sciatic pain: a sharp, shooting, or tingling pain from your buttock down the back of your leg

What helps

• Sleep on your side with a pillow between your knees (a pregnancy pillow is worth it)

• Wear supportive, low shoes

• Take short walks and change positions often

• Try a belly support band if your provider says it's okay

• Use warm, not hot, compresses on sore muscles

• Ask about a prenatal physical therapist if the pain is limiting you

Poco a poco (little by little): small changes make a big difference.

How prenatal massage helps

What I tell my clients: prenatal massage is highly recommended for back, hip, and sciatic discomfort. I keep you comfortable on your side with plenty of pillows and focus on your low back, hips, and glutes, where pregnancy hits hardest. So many mamas tell me they can finally sleep afterward. ¡Qué alivio! (what a relief!)

→ Is Prenatal Massage Safe? Myths and Truths

→ Swollen Feet in Pregnancy

Here's your chisme for today: when getting out of bed, roll to your side first and push up with your arms, knees together. Créeme (believe me), your pelvis will thank you.

When to call your provider

Ojo (watch out): call your OB or midwife right away for back pain with cramping or contractions, pain with bleeding or fluid leaking, fever, numbness or weakness in your legs, or trouble controlling your bladder or bowels. Mejor prevenir (better safe than sorry).

Ready for some relief?

If you're pregnant and in Sacramento, I'd love to help you feel more comfortable in your body.

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I'm a Certified Massage Therapist (CAMTC No. 39170), not a doctor. This post is for education, not medical advice. Always check with your OB or midwife before starting anything new during pregnancy.