How Should I Sit With Sciatica Pain While Pregnant?

Pregnancy is a beautiful journey, but when sciatica pain strikes, it can make sitting down feel like a task instead of a relief. As a neonatal nurse, I’ve worked with countless new mums and seen firsthand how pregnancy discomforts can impact everyday life. One of the most common complaints? Sciatica pain. Whether you’re sitting at work, relaxing at home, or even attempting to enjoy a moment of peace, knowing the best way to sit can make a world of difference.

To sit comfortably with sciatica pain while pregnant, ensure proper back support with a pillow or cushion, keep your feet flat on the floor or elevated, and lean slightly forward or recline gently to reduce pressure on your lower back. Incorporating breaks and changing positions often helps prevent stiffness and discomfort.

What Is Sciatica and Why Is It Common During Pregnancy?

Sciatica refers to the pain that radiates along the sciatic nerve, which runs from your lower back through the hips and down each leg. During pregnancy, the growing baby, hormonal changes, and shifts in posture can put pressure on this nerve. As your body prepares for birth, it produces relaxin which loosens muscles, joints, and ligaments, making your lower back and hips more prone to strain. This often results in the familiar shooting or throbbing pain of sciatica, which can make even simple activities like sleeping or sitting a challenge. 

What Are the Best Sitting Positions for Pregnant Women with Sciatica Pain?

Finding relief when sitting with sciatica during pregnancy can be challenging, but these positions offer some of the best support and comfort:

• Cross-Legged Position: Sitting cross-legged on a comfortable surface can help open up the hips and reduce tension in the lower back, which may ease pressure on the sciatic nerve. This position encourages better posture and can improve flexibility in the hips, making it a beneficial stretch for pregnant women.
• Seated Forward Lean: Sitting on a chair and leaning slightly forward with a straight back can help reduce pressure on the lower back. This posture shifts the weight away from the sciatic nerve and encourages proper spinal alignment, which can alleviate pain. Using a cushion or stool to prop up your feet can enhance this position.
• Reclining with Support: Leaning back in a chair or on the couch with a maternity pillow or lumbar support behind your lower back helps distribute body weight more evenly and reduces strain on the spine. This position can prevent compression on the sciatic nerve while providing comfort and relaxation, making it an ideal position for sleeping and sitting for longer periods of time, like when you're watching TV.

• Sitting with One Foot Elevated: Placing one foot on a low stool or footrest while seated helps tilt the pelvis forward slightly, relieving pressure on the lower back and sciatic nerve. This position promotes a more balanced weight distribution and can reduce the risk of muscle tension in the hips and lower spine.
• Seated Pigeon Pose: Yoga is often used as complementary therapy for people with sciatica and this modified yoga position can be done on a chair to help stretch the piriformis muscle, which can sometimes aggravate the sciatic nerve. Sit with one ankle resting on the opposite knee and gently lean forward until a stretch is felt in the hip. This position helps release tension in the hip area and can reduce sciatica pain.
• Side-Lying on the Ground or Couch: If sitting becomes too painful, lying on your side with a supportive pillow between your knees can help. This position aligns the hips and relieves pressure on the sciatic nerve, making it easier to rest without discomfort.

These sitting positions offer varying levels of support and alignment, helping pregnant women with sciatica manage pain more effectively and comfortably.

What Tools Can Help Pregnant Women Sit Comfortably with Sciatica Pain?

• Maternity Pillow: A versatile maternity pillow such as the Butterfly Maternity Pillow®, can provide excellent lumbar and pelvic support. Placing it behind your back or between your knees when sitting helps maintain proper posture and alignment, reducing strain on the sciatic nerve. Unlike a regular pillow that doesn't do much for support, this type of pillow can also be used to cushion the hips and support the growing bump, distributing weight more evenly and easing discomfort. 
• Lumbar Support Cushion: These specialised cushions are designed to support the natural curve of your lower back. By placing one behind your back when sitting on a chair or couch, you can maintain proper spinal alignment and reduce pressure on the sciatic nerve. Look for cushions that are firm yet comfortable to ensure effective support.
• Ergonomic Chair: An ergonomic chair with adjustable settings can make a significant difference when it comes to sciatica relief. Look for a chair with adjustable lumbar support, armrests, and seat height to help you find a comfortable and pain-reducing sitting position. A slight recline can also alleviate lower back tension.

• Footrest: Elevating your feet slightly with a footrest can improve circulation and reduce pressure on the lower back and hips. This tool is particularly helpful for pregnant women who spend long periods sitting, as it encourages a neutral sitting posture and eases pressure on the legs.
• Exercise or Stability Ball: Sitting on a stability ball for short periods can help engage the core muscles and improve posture. This gentle, active sitting method can take pressure off the sciatic nerve and encourage better alignment. Make sure the ball is the correct size for your height so that your knees are at a 90-degree angle when seated.
• Heating Pad or Warm Compress: Applying gentle heat to your lower back while sitting can help relax the muscles around the sciatic nerve and provide temporary relief from pain. Be sure to use a heating pad with adjustable settings and never apply direct heat to your abdomen during pregnancy

Check out the Butterfly Maternity Pillow® here.

Managing Sciatica During Pregnancy

Medical Interventions

When dealing with sciatica pain during pregnancy, medical interventions can provide much-needed relief. One option includes the use of certain over-the-counter pain medications that may be safe for pregnant women, such as paracetamol, to help reduce discomfort. However, it’s crucial to consult your healthcare provider before taking any medication to ensure it’s appropriate for you and your baby. 

Never self-medicate, as certain pain relief drugs can have potential risks during pregnancy. Your doctor may also suggest physical therapy sessions tailored to sciatica relief, offering guided exercises and techniques to manage pain safely. In some cases, specialised prenatal chiropractic care can help by realigning the body and reducing nerve pressure, promoting more comfortable sitting and movement.

Always keep open communication with your healthcare provider to determine the best treatment plan for your specific needs.

Non-Medical Interventions

• Gentle Prenatal Yoga: Helps improve flexibility and reduce muscle tension.
• Warm or Cold Compresses: Applying heat or ice can soothe sore muscles and reduce inflammation.
• Maintain Good Posture: Keep your spine aligned when sitting or standing.
• Take Regular Breaks: Stand and walk for a few minutes every hour to prevent stiffness.
• Stay Hydrated and Eat Well: Support muscle and nerve health with a balanced diet.
• Use a Support Pillow: A maternity pillow, like ours at Butterfly Maternity, provides extra support for your back and hips.

FAQs

Can sitting for too long worsen sciatica during pregnancy?

Yes, prolonged sitting can increase pressure on the sciatic nerve. It’s best to change positions frequently and stand up periodically.

Is it okay to sit cross-legged while pregnant with sciatica?

Yes, sitting cross-legged can be helpful for pelvic flexibility, but make sure to switch positions if discomfort arises.

Should I consider seeing a physiotherapist for sciatica during pregnancy?

If your sciatica pain is persistent or severe, consulting a physiotherapist can provide targeted relief strategies.

Is reclining in a chair safe for sciatica pain during pregnancy?

Reclining slightly with lumbar support can be safe and beneficial, but avoid lying flat for long periods as it may worsen back pressure.

Closing Thoughts

Sciatica pain during pregnancy can be frustrating, but with the right sitting positions, support tools, and lifestyle changes, it’s possible to find relief. Remember, every little adjustment helps, from propping up your legs to using a supportive maternity pillow. Check out our Butterfly Maternity Pillow® if you're looking for a pillow that's designed to provide the comfort and alignment needed to reduce discomfort and support your body through every stage of pregnancy. 

*The shape of the Butterfly Maternity Pillow® is a registered trade mark of Weekly Sales Pty Ltd.