Home / Back pain and sciatica

Sciatica during pregnancy: why it happens and how to ease it safely

By the Life in Good Form editors. Updated 2026-10-13.

We research products from makers' specs and health sources; we do not run hands-on tests. Links to Amazon may earn us a commission at no cost to you. How this works.

Quick answerSciatica is common in pregnancy. Cleveland Clinic says pregnancy hormones can loosen ligaments in the spine and the growing baby can press on the sciatic nerve, and the pain often improves after birth. Side sleeping with a pillow between the knees, gentle exercise your provider has approved, low heat wrapped in a towel and good sitting support may help. Call your midwife or ob-gyn about severe pain or pain lasting more than two weeks, and get emergency help for numbness in the legs, bottom or genitals.
Our picks at a glance

Compare the picks and what to watch out for

Why pregnancy can bring on sciatica

Cleveland Clinic lists pregnancy as one of the causes of sciatica and explains two reasons: pregnancy hormones can loosen ligaments in your spine, and the growing fetus can press on the sciatic nerve. It also notes that sciatica in pregnancy is not usually caused by weight changes alone, and that the pain often improves after birth.

Sciatica feels different from general pregnancy backache. It tends to run from the buttock down the back of one leg, sometimes with tingling or numbness. See what sciatica feels like for the full picture.

Sleeping on your side with support

ACOG says sleeping on your side is best later in pregnancy, with one or both knees bent. It suggests a pillow between your knees and another under your belly. That combination keeps the top leg from dropping and twisting the pelvis, which can tug on an irritated nerve.

A long pregnancy pillow can do both jobs at once. For raising the upper body for heartburn or breathing, a wedge is another option; see our pregnancy wedge pillow guide.

Daytime habits that take strain off

Exercise, heat and pain relief

Exercise: ACOG says to check with your ob-gyn or obstetric care provider before doing back exercises, and that exercise should not cause pain. The NHS describes a gentle hands-and-knees exercise: knees under hips and hands under shoulders, pull in your stomach muscles and raise your back toward the ceiling, hold for a few seconds, return slowly without hollowing your back, and repeat slowly 10 times. The NHS also mentions pregnancy yoga or aquanatal classes with a qualified instructor.

Heat: ACOG says a heating pad or warm water bottle can help painful back muscles, set at the lowest temperature and wrapped in a towel, and that you should limit the time you use heat or cold. Our page on a heating pad while pregnant goes further.

Medicine: the NHS says you can take paracetamol for back pain in pregnancy unless your GP or midwife says not to. Ask before taking anything else.

Physio: if the pain is severe, the NHS says your GP or midwife may refer you to an obstetric physiotherapist.

When to call, and when it is an emergency

Call your ob-gyn or midwife if you have severe back pain or pain that lasts more than two weeks (ACOG), or back pain with a fever, burning when you pee, or vaginal bleeding. ACOG notes back pain can be a sign of preterm labor or a urinary tract infection. The NHS adds back pain in the second or third trimester, which could be a sign of early labour, and pain in one or both sides under the ribs.

Call 999 (911 in the US) or go to the emergency department if you lose feeling in one or both legs, your bottom or your genitals (NHS). The NHS sciatica page also treats new trouble peeing or controlling your bladder or bowels as an emergency.

What to look for when you buy

Full-length pregnancy pillow (C or U shape)

Best for: Side sleeping in the second and third trimester

ACOG suggests a pillow between the knees and another under the belly; one long pillow supports both and stops you rolling.

Watch out: Large and warm; a smaller wedge plus a knee pillow may suit a smaller bed.

See options on Amazon

Maternity support belt

Best for: Back and leg pain that builds as you stand or walk

ACOG says an abdominal support garment helps take the weight of your belly off your back muscles.

Watch out: It should feel supportive, not tight; ask your provider if it causes pain or tingling.

See options on Amazon

Small lumbar pillow for chairs

Best for: Desk work and car journeys

ACOG suggests tucking a small pillow behind your lower back when you sit.

Watch out: It does not replace getting up to move regularly.

See options on Amazon

Low footstool

Best for: Long spells of standing at a counter or sink

ACOG suggests resting one foot on a stool or box to take strain off your back when you stand for a long time.

Watch out: Check it is stable and non-slip; your balance shifts as pregnancy progresses.

See options on Amazon
When to talk to a doctor: Call your ob-gyn or midwife about severe back pain, pain lasting more than two weeks, or back pain with fever, vaginal bleeding, burning when you pee, or in the second or third trimester, as it can signal early labour or infection. Get emergency care for loss of feeling in the legs, bottom or genitals, or new bladder or bowel problems.

Questions people ask

Does sciatica in pregnancy go away after birth?
It often does. Cleveland Clinic says the pain often improves after birth. If it does not, see your GP or a physical therapist.
Can sciatica during pregnancy hurt the baby?
The sources here do not say sciatica harms the baby. But back pain can sometimes signal preterm labor or infection, so call your provider about severe pain, pain lasting over two weeks, or pain with fever, bleeding or burning when you pee.
What is the best sleeping position for sciatica while pregnant?
On your side with one or both knees bent, a pillow between the knees and another under the belly, as ACOG suggests.
Can I use a TENS unit for sciatica in pregnancy?
The sources on this page do not cover TENS in pregnancy, so ask your ob-gyn or midwife before trying one. The steps ACOG and the NHS describe, such as side-sleeping support, approved exercise and low heat wrapped in a towel, are simpler places to start.
Can I see a chiropractor for pregnancy sciatica?
Talk with your ob-gyn or midwife first, and tell the chiropractor you are pregnant. Our chiropractor for sciatica page covers what the evidence says.

Sources

Sources checked 2026-10-13.

Related guides