Aches & Pains
Sciatica in Pregnancy
Shooting pain from the lower back down one leg, common in later pregnancy — usually eased with stretching and posture care.
Written and fact-checked by the ParentVibes editorial team against WHO, NHS, ACOG and peer-reviewed guidance. Not yet reviewed by a named clinician.
Quick facts
- When most common
- 2nd and 3rd trimester
- Typical feel
- Shooting or burning pain down one leg
- Usual cause
- Pressure on the sciatic nerve from your growing uterus
- Usually eases with
- Stretching, physiotherapy, posture changes
- Emergency if
- Leg weakness, numbness or loss of bladder/bowel control
A sudden shooting or burning pain that travels from your lower back or bottom down the back of one leg can be one of the more startling pains of pregnancy. This is sciatica — irritation of the sciatic nerve, the longest nerve in your body — and it becomes more common as your bump grows and your posture shifts.
For most people sciatica is uncomfortable rather than dangerous, and it settles with gentle stretching, physiotherapy and small changes to how you sit, stand and sleep. This guide covers why it happens, what helps, and the rare but serious warning signs that need same-day medical attention.
What is sciatica in pregnancy?
Sciatica happens when the sciatic nerve — which runs from your lower back, through your buttock, and down the back of each leg — becomes compressed or irritated. It causes pain that can range from a dull ache to a sharp, shooting or burning sensation, often on one side, sometimes with tingling, pins and needles or numbness down the leg or into the foot.
In pregnancy, sciatica is usually related to your growing uterus and baby putting pressure on the nerve, along with the postural changes and loosened ligaments (from the hormone relaxin) that shift how weight is carried through your spine and pelvis. It tends to ease after birth, though it can take some weeks.
Sciatica vs pelvic girdle pain
Pelvic girdle pain is felt across the front or back of the pelvis and worsens with movements like climbing stairs. Sciatica specifically shoots down the leg. The two can occur together.
What causes sciatica in pregnancy?
Sciatica in pregnancy is usually mechanical — caused by pressure and postural changes rather than a specific injury.
Pressure from your growing uterus
As your baby and uterus grow, they can press directly on the sciatic nerve or the structures around it, particularly when lying down or sitting.
Postural changes
Your centre of gravity shifts as your bump grows, changing how you stand and walk and putting extra strain on your lower back and pelvis.
Loosened ligaments
The hormone relaxin softens the ligaments supporting your spine and pelvis to prepare for birth, which can allow more movement and irritation around the nerve.
Muscle tension
Tight muscles in the buttock (such as piriformis) can also compress the nerve as your body carries extra weight.
Weight gain and reduced activity
Carrying additional weight, especially if you're less active than usual, can increase strain on your back and pelvis.
Often worse on one side
Sciatica typically affects one leg more than the other, and pain often worsens with sitting for long periods, standing up, or coughing and sneezing.
When sciatica is 'normal' (not an emergency)
Sciatica is uncomfortable but usually mechanical and not dangerous when it looks like this:
- Pain, tingling or numbness down one leg that varies with position and movement.
- Symptoms ease somewhat with rest, stretching or changing position.
- No weakness in your legs and normal bladder and bowel control.
- Discomfort that's frustrating but doesn't stop you walking altogether.
| Usually mechanical sciatica | Needs urgent medical attention | |
|---|---|---|
| Pattern | One leg, varies with position | Both legs, or sudden severe weakness |
| Sensation | Shooting, burning, tingling | Numbness in the saddle/genital area |
| Bladder/bowel | Normal control | New difficulty controlling bladder or bowel |
| Walking | Uncomfortable but possible | New leg weakness affecting your ability to walk |
It usually improves after birth
Most pregnancy-related sciatica resolves within a few weeks to months after delivery, once the pressure and hormonal changes ease.
Warning signs — get medical help now
Sciatica itself is rarely an emergency, but very rarely it signals cauda equina syndrome — pressure on the nerves at the base of the spine — which is a medical emergency. Go to your nearest emergency department immediately if you notice:
Seek urgent medical care if you have
- New numbness or tingling in the saddle area (between your legs, inner thighs, genitals or around the back passage).
- Numbness, tingling or weakness affecting both legs.
- New difficulty controlling your bladder or bowel, or not feeling when your bladder is full.
- Sudden, severe weakness in one or both legs that makes walking difficult.
- Severe pain that is rapidly getting worse and not responding to rest or pain relief.
Cauda equina syndrome is rare but is a genuine emergency — the sooner it's treated, the better the outcome, so don't wait to be seen.
Saddle numbness or bladder changes need immediate care
These are the classic signs of cauda equina syndrome. Go straight to an emergency department rather than waiting for a routine appointment.
Self-care & relief for sciatica
Gentle movement and posture adjustments help most people manage pregnancy sciatica day to day.
Stretch and move gently
- Try gentle pregnancy-safe stretches for the lower back and buttock, such as knee-to-chest or seated figure-four stretches.
- Take regular short walks rather than sitting or standing for long periods.
- A prenatal yoga or physiotherapy-guided routine can target the muscles involved.
Adjust your posture
- Sit with good back support and avoid crossing your legs.
- Avoid standing on one leg or carrying weight unevenly.
- Use a pregnancy pillow to keep your spine aligned when sleeping on your side.
Manage pain day to day
- Apply a warm compress to the affected area for muscle tension, or a cold pack if it feels inflamed.
- Wear flat, supportive shoes rather than heels.
- Avoid heavy lifting and bending from the waist — bend your knees instead.
Physiotherapy can help a lot
A physiotherapist experienced in pregnancy can teach targeted stretches and, in some cases, offer hands-on treatment or a support belt.
When to consult a doctor
Arrange a review with your doctor, midwife or physiotherapist if:
- Pain is persistent, worsening, or not improving with self-care after a couple of weeks.
- Pain is affecting your sleep, mobility or ability to work.
- You'd like a referral to physiotherapy or advice on safe exercises.
- You're unsure whether your symptoms are sciatica or something else, like pelvic girdle pain.
Track your pain patterns
Recording where and when the pain strikes helps your physiotherapist or midwife tailor advice to you.
Open the Pregnancy TrackerFrequently asked questions
Why does sciatica happen in pregnancy?
It's usually caused by your growing uterus and baby putting pressure on the sciatic nerve, combined with postural changes and ligament-loosening hormones that shift how weight moves through your back and pelvis.
Will sciatica harm my baby?
No. Sciatica is a musculoskeletal and nerve issue that affects you, not your baby. It can be very uncomfortable, but it isn't a sign of a problem with the pregnancy itself.
What exercises help pregnancy sciatica?
Gentle stretches for the lower back and buttock, regular short walks, and prenatal yoga or physiotherapy-guided routines help many people. A physiotherapist can tailor exercises to your specific pattern of pain.
When is sciatica an emergency?
Seek emergency care immediately if you develop numbness in the saddle area, weakness or numbness in both legs, or new difficulty controlling your bladder or bowel — these can indicate cauda equina syndrome, which needs urgent treatment.
Will sciatica go away after I give birth?
For most people, yes. Pregnancy-related sciatica usually improves within weeks to a few months after delivery, as pressure on the nerve and hormone levels return to normal.
Is sciatica the same as pelvic girdle pain?
They're related but different. Pelvic girdle pain is felt across the pelvis and worsens with certain movements, while sciatica specifically shoots down one leg along the sciatic nerve. Some people experience both together.
Your next steps
Track your pregnancy
Log symptoms week by week, get personalised tips, and see how your pregnancy is progressing.
Open Pregnancy TrackerPregnancy week-by-week
Follow your baby's growth and your body's changes from week 1 to 40 in plain language.
Explore the guideFind a gynaecologist
Have a personal concern? Book with a trusted obstetrician or gynaecologist near you.
Find a doctorRelated pregnancy symptoms
Helpful resources
Sources
- NHS — Pregnancy: common symptoms & concerns
- ACOG — Pregnancy resources (American College of Obstetricians and Gynecologists)
- WHO — Maternal health & pregnancy care
- NHS — Sciatica
- NHS — Cauda equina syndrome
Next review due: 6 January 2027.
Medical disclaimer
This page is general information about a common pregnancy symptom and does not replace personal medical advice. Every pregnancy is different. If you have severe pain, heavy bleeding, a bad headache with vision changes, reduced or absent baby movements, breathing difficulty, fever, or you feel something is seriously wrong, contact your doctor or midwife or go to your nearest emergency department straight away. When in doubt, always get checked — it is never a waste of anyone's time.
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