Discover why lower back pain and sciatica happen in pregnancy and learn safe, effective ways to ease discomfort. Prenatal chiropractic care can help you feel better.

Lower back pain and sciatic discomfort are among the most common complaints during pregnancy, particularly as your body enters the later stages of the second and third trimester. As your baby grows, your pelvis, ligaments, and spine all adapt—sometimes faster than your body can keep up. This can create tension that radiates from the lower back into the hips, glutes, or even down the legs.

At New Beginnings Chiropractic, we support prenatal mums every single day with these concerns—and the good news is that you don’t have to suffer through it.

What Is Sciatica?

Sciatica refers to pain caused by irritation or compression of the sciatic nerve, the largest nerve in the body. It typically begins in the lower back or glutes and can travel into the hips, thighs, or even down the back of the leg.

During pregnancy, sciatica commonly feels like:

• A sharp or shooting pain down one leg
• Tingling, numbness, or “electric” sensations
• Tightness deep in the glutes
• Pain that worsens when standing, walking, or getting up from a chair

Sciatica itself is not a condition—it’s a symptom of underlying pelvic or spinal changes, which is why understanding the cause is so important for long-lasting relief.

Why Does Sciatica Happen During Pregnancy?

During pregnancy, several changes can contribute to nerve and pelvic discomfort:

• Hormonal changes: Relaxin increases joint mobility, affecting pelvic stability.
  
• Postural shifts: Your centre of gravity moves forward as your belly grows.
  
• Pelvic rotation or imbalance: This is a very common cause of sciatic tension.
  
• Pressure on the sciatic nerve: Sometimes due to tight gluteal muscles or pelvic misalignment.
  
• Previous injuries: Past falls, sports injuries, or lower back pain often resurface.
  
• Pelvic girdle dysfunction: One of the most common contributors to pregnancy discomfort.
  

These changes are normal—but that does not mean discomfort should be your “new normal.”

8 Ways to Ease Lower Back Pain & Sciatica During Pregnancy

1. Choose Supportive Footwear

Your shoes play a much bigger role in pelvic comfort than many expect.

• Choose low heels with good arch support.
  
• Avoid flats and high heels, which increase pelvic strain.

2. Improve Your Standing Posture

• Keep your chest open, shoulders relaxed, and hips stacked under your ribs.
  
• If standing for long periods, rest one foot on a small step to unload the pelvis.
  
• Avoid prolonged standing when possible.
  

3. Sit With Proper Back Support

• Sit upright with a neutral spine.
  
• Add a lumbar cushion or small pillow behind your lower back.
  
• Place both feet flat on the floor to keep your pelvis balanced.
  

4. Optimise Your Sleeping Position

Side sleeping is generally the most comfortable and supportive during pregnancy.

• Sleep on your left side to improve circulation.
  
• Place a pillow between your knees to support your hips and pelvis.
  
• Choose a firm or medium-firm mattress to reduce morning stiffness.
  

5. Consider a Pelvic Support Belt

A pelvic girdle band can:

• Support your bump
  
• Reduce load on the sacrum and pelvis
  
• Improve stability during walking
  

It’s especially helpful from mid-pregnancy onwards.

6. Avoid Heavy Lifting

Your body is already carrying extra load.

• Avoid lifting heavy items.
  
• If lifting is unavoidable, bend your knees, keep your back neutral, and hold objects close to your body.
  

7. Move Your Body Daily

Gentle, consistent movement helps calm the nervous system and stabilise your pelvis.

• Walking
  
• Prenatal-safe stretching
  
• Glute and hip strengthening
  
• Pelvic tilts

These can significantly reduce lower back and sciatic discomfort.

8. See a Prenatal Chiropractor

Prenatal chiropractic care focuses on:

• Balancing pelvic biomechanics
  
• Creating space for baby to settle in an optimal position (Head down, and not in a breech position)
  
• Supporting your nervous system to be better regulated.
  
• Reducing tension for better comfort and mobility
  
• Preparing your body for labour
  

Our chiropractors at NBC are Webster-trained and experienced in prenatal care, using gentle, specific techniques to support your pregnancy journey.

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You Don’t Have to “Put Up With” Pain
During Pregnancy

Lower back pain and sciatica are common, but they’re not something you need to accept or endure. With the right support, movement, and care, your pregnancy can feel more comfortable, grounded, and enjoyable.

👉 If you’re experiencing pelvic, back, or sciatic discomfort, book a prenatal assessment with the team at New Beginnings Chiropractic.
We’re here to support you, every step of the way.