Prenatal Sciatic-Type Pain: Causes, Symptoms & How Massage Actually Helps

Sciatic nerve pain during pregnancy can feel sharp, electric, or even like a deep “zing” that stops you mid-movement. If you are pregnant and wondering, “Why does my hip hurt on one side?” or “Why do I have shooting pain down my leg?” you are not alone.

Sciatic nerve pain is one of the most common reasons moms-to-be book prenatal massage, and the good news is that it is treatable and often improves quickly with the right techniques.

At The Scottsdale Prenatal Massage, I specialize in helping expecting moms find relief from nerve pain, hip tension, and pelvic pressure, all of which can trigger sciatica.

What Is Prenatal Sciatica/Sciatic-Type Pain?

Sciatica happens when the sciatic nerve, the longest nerve in the body, becomes compressed, irritated, or inflamed. True sciatica affects about 3% of the population making true nerve compression rare. However, many moms-to-be experience sciatic-type pain due to the changes their bodies go through during pregnancy.

If you have ever wondered, “Why does my pain shoot from my hip down my leg?”, that sensation is coming from the sciatic nerve.

During pregnancy, this can show up as:

• Sharp, stabbing, or shooting pain

• A deep ache in the glute

• Tingling, numbness, or “pins and needles”

• Pain that travels into the thigh, calf, or foot

• Pain on one side that gets worse with certain movements

It is very different from general lower back soreness. Instead of a broad ache, sciatica feels more targeted, intense, and often unpredictable.

Why Does Sciatic Pain Happen During Pregnancy?

Pregnancy changes your body quickly, and those changes can put pressure on the sciatic nerve. Here are the most common reasons moms experience this pain:

Pelvic Expansion and the Relaxin Hormone

Relaxin helps prepare your pelvis for birth, but it also creates looseness in the hips and lower back. This can make the pelvis shift slightly out of alignment, which pulls on tissues surrounding the sciatic nerve.

Many moms say, “It feels like my hip is out of place.” This feeling is often related to relaxin and joint instability.

Baby’s Position

As your baby grows, their head, back, or even a foot can press into the sciatic nerve. This is especially common in the second and third trimester.

Tight Glutes or Piriformis Muscle

The piriformis is a deep glute muscle that sits directly over the sciatic nerve. When it tightens from posture changes, sleeping positions, or walking differently, it can compress the nerve.

Many moms think the pain is coming from the lower back, but the real issue is often a tight piriformis.

Increased Uterine Weight

As your belly grows, your posture naturally shifts forward. This change increases pressure on the lower spine and can irritate the nerve roots where the sciatic nerve begins.

Changes in Posture and Walking Pattern

If you have noticed that you are standing differently, leaning back, or “waddling,” these changes can load one hip more than the other. That imbalance often contributes to sciatica.

Common Questions Moms Ask About Sciatic Nerve Pain

“Why does it hurt more when I stand up?”

Standing engages the hips and glutes, which can irritate the nerve further.

“Why does it hurt to roll over in bed?”

The pelvis shifts slightly when you roll, and this movement can pull on tissues near the sciatic nerve.

“Is it normal for my leg to go numb?”

Tingling or numbness is a common nerve symptom, although it should be monitored if it becomes constant or severe.

How Prenatal Massage Helps Sciatic Pain

Prenatal massage is one of the most effective ways to relieve sciatic nerve pain during pregnancy. At The Scottsdale Prenatal Massage, I use therapeutic techniques designed specifically for pregnant bodies.

1. Releases Tight Hip and Glute Muscles

Working gently into the glutes, hip rotators, and piriformis helps reduce compression around the nerve. Many clients feel immediate relief as these muscles release.

2. Supports Pelvic Alignment Without Adjustments

Gentle mobility work helps guide the pelvis into a more comfortable, neutral position. This reduces pulling and tension around the nerve.

3. Decreases Nerve Irritation

Improving circulation reduces inflammation around the sciatic nerve, helping it calm down faster.

4. Helps Rebalance the Body as Baby Grows

As the body shifts and compensates for your growing belly, certain muscles work harder. Massage helps reduce strain patterns that make sciatica worse.

5. Pregnancy-Safe Positioning That Reduces Compression

Body Systems BodyCushion and wedge pillows help take pressure off the nerve and allow the body to release tension more easily.

My Approach at The Scottsdale Prenatal Massage

Every mom experiences sciatica differently.
Some cases come from muscle tension.
Some come from baby’s position.
Some come from pelvic instability.

A typical sciatica-focused session may include:

• Targeted hip and glute work

• Gentle sacral and SI joint techniques

• Pregnancy-safe stretching

• Sustained pressure to the piriformis

• Nervous system relaxation work to reduce nerve sensitivity

Most clients feel lighter, more mobile, and significantly more comfortable after just one session, especially when the discomfort is caused by muscular tension.

How to Relieve Sciatic-Type Pain at Home Safe for Pregnancy

Here are simple, pregnancy-safe ways to stay comfortable between massage sessions:

Use Warmth on the Glutes

A warm compress on the glutes helps soften the muscles around the sciatic nerve.

Pelvic Tilts or Cat and Cow Movements

These gentle movements create more space in the lower spine.

Avoid Sitting Cross-Legged

This position twists the pelvis unevenly and can tighten the hips.

Use a Pillow Between the Knees While Sleeping

This keeps the pelvis more neutral and reduces strain on the SI joint.

Change Positions Often

Avoid sitting or standing in one position for too long since this can increase nerve irritation.

Try Gentle Piriformis Stretches

These can help reduce pressure directly over the nerve.

When to Contact Your Provider

Sciatic pain is uncomfortable, but it is usually not dangerous.
However, you should contact your provider if you experience:

• Sudden or severe leg weakness

• Loss of bladder or bowel control

• Numbness in the groin saddle area

• Pain that becomes significantly worse or does not improve with rest

These symptoms are uncommon, but important to be aware of.

Final Thoughts

Prenatal sciatica/sciatic-type pain can be exhausting and uncomfortable, especially when the pain seems to appear without warning. You are not doing anything wrong, and you do not have to live with it. This is a very common response to the rapid changes happening in your body.

With targeted prenatal massage, supportive positioning, and a therapist who understands pregnancy anatomy, meaningful relief is absolutely possible.

If you are in Scottsdale and dealing with sciatic nerve pain during pregnancy, I would love to help you feel more comfortable, mobile, and supported.

You can easily book your first prenatal session with me here.