Sciatica Pain Making Mom Life Hard?: Expert Tips for Managing Pain
Anyone who’s dealt with sciatica knows the relentless pain it can cause, day in and day out. For busy moms, it’s more than just discomfort; it can completely disrupt your daily routines. Between lifting babies, carrying diaper bags, and chasing after toddlers, the physical toll can lead to nerve compression in the lower back and legs, leaving moms struggling with constant pain.
We consulted Dr. Arthur L. Jenkins III, a board-certified neurosurgeon and expert in spinal care, to discuss how sciatica impacts young mothers and what they can do to manage it.
Here, he shares practical tips for preventing and treating sciatica, helping moms find relief and get back to feeling like themselves again.
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Can you explain in the simplest terms what happens when you have sciatica and how prevalent it is, especially among moms?
Sciatica is nerve pain that radiates down one or both legs as a result of a nerve being pinched in the lumbar spine. The actual sciatic nerve tends to involve L4, L5, and S1 and is different from the femoral nerve, but most people call any nerve pain, whether it’s in the femoral distribution or the sciatic distribution, sciatica.
What are the main reasons young women get sciatica?
- Disc herniation
- A problem in the joints at one level of the spine—whether from a fracture, an incomplete spine, or general wear and tear—can lead to a condition called spondylolisthesis, where one vertebra slips out of place. This can pinch the nerves, even if there isn’t a herniated disc. Spondylolisthesis is another form of damage to a joint where the joint contents leak into the spinal canal, pinching nerves.
- Bertolotti syndrome is a condition where a congenital abnormality in the spine can cause additional nerve compression, leading to pain that radiates down the leg, alongside other back pain.
How does pregnancy affect the spine and nerves, and how does that lead to sciatica pain?
Pregnancy affects the body in general in three main ways:
- As the baby grows, changes in the center of gravity can affect the alignment of the pelvis, spine, and hips, leading to shifts in the body’s biomechanics.
- As pregnancy progresses, many moms experience changes in muscle tone, particularly a weakening of the abdominal and back muscles due to reduced activity. Additionally, the growing baby can push the diaphragm upwards, leading to reduced lung capacity.
- Towards the end of pregnancy, hormonal changes cause the ligaments in the pelvis to relax, which helps prepare the body for childbirth but can also lead to instability and discomfort.
Each of these changes can individually affect the spine and spinal nerves, often triggering symptoms in issues that were previously asymptomatic, such as a small disc herniation, a synovial cyst, a mild spondylolisthesis, or congenital anomalies like a lumbosacral transitional vertebra.
This is particularly common in women who were already hypermobile before pregnancy, as the hormone relaxin increases joint mobility, stretching the nerves further.
Also, as the baby grows, the increased pressure on already irritated structures can worsen back pain or sciatica
What are some of the best ways to treat or manage sciatica while you’re pregnant?
Sciatica can sometimes be relieved by positions like the four-leg or dog pose, which helps create space between the baby and the spine. Another way to manage sciatica is by focusing on maintaining core strength, though this can be especially challenging with a growing baby inside.
During pregnancy, we generally avoid interventions that involve medications or anesthesia. However, if a patient is in severe pain, it might be better to consider a one-time intervention to address the issue rather than have the mom rely on narcotic pain pills for the rest of the pregnancy.
How can moms manage sciatica while lifting, carrying, and handling the daily tasks of young children?
For moms dealing with sciatica, managing daily tasks while caring for a child or handling other physical duties can feel overwhelming. The responsibilities of motherhood don’t stop, but the best thing you can do is ask for help. Whether it’s family, friends, or hired help like a baby nurse or nanny, having support is key. After all, you’re not going to be much help to your child if you’re stuck in bed with worsening pain.
To avoid making sciatica or back pain worse during the postpartum recovery period, it’s important to minimize strain on the back. Avoid bending, lifting, and twisting at the same time—this is the most important thing to remember. If you can, try to reduce the amount of bending, lifting, and twisting overall.
When lifting, aim for a higher position, like a changing table at elbow height, so you aren’t straining your back by lifting from waist level. Transfer items from similar heights—like groceries or toys—whenever possible, and delegate tasks to others in your household, whether that’s your spouse, older children, or a friend. Many of my patients have had to tell their kids, “Sorry, mommy can’t pick you up right now; I’m recovering from a sciatica flare-up or treatment.”
Are there any simple exercises or stretches you’d recommend for pregnant women or new moms to help with sciatica?
Simple exercises and stretches can be really helpful for managing sciatica, and one of the best ones to start with is the plank. The key is to just get started. You can begin by doing planks on your knees instead of your feet to ease into it, then gradually work your way up to holding longer, trying more challenging variations like side planks, and increasing the difficulty as your core strength improves.
The great thing about planks is that they’re a static exercise, meaning you’re holding a position rather than moving, so most people can begin doing them early on without putting too much strain on the body.
How important is posture when it comes to managing sciatica, especially for moms or pregnant women?
Posture is key in managing sciatica, but it’s also important to remember that your center of gravity shifts during pregnancy, which can naturally change your posture. Sometimes, you just have to do the best you can with the changes your body is going through. That said, it’s always better to keep a straighter posture when possible—just be mindful that overcompensating to stay too straight can sometimes put strain on other parts of your spine. Listening to your body and adjusting as needed is the best approach.
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How do you treat sciatica in new moms who are recovering from childbirth and still have to deal with the physical demands of taking care of a baby?
Sciatica can sometimes be treated more easily with an epidural steroid injection, though steroids aren’t ideal during the postpartum period, especially if the mom is nursing. However, they can be a better option than narcotics for managing pain during this time. In addition to medical treatments, it’s crucial to have support in other areas.
Having someone help teach good posture, start strengthening muscles, and assist with tasks that may be too difficult due to sciatica is just as important as any treatment plan. Balancing all of these aspects—medical care, physical therapy, and practical help—is key to managing sciatica effectively.
Dr. Arthur L. Jenkins III, MD, is a board-certified neurosurgeon with expertise in complex spinal neurosurgery and minimally invasive techniques. He specializes in treating patients with sciatica, lower back pain, spinal conditions, and sports injuries. Previously a faculty member at the Icahn School of Medicine at Mount Sinai, Dr. Jenkins now focuses on patient care through his practice, Jenkins NeuroSpine, with locations on the Upper East Side and in White Plains.
