Managing Leg Pain During Pregnancy: 4 Effective Exercises

Hello! I’m Dr. Libby Trausch, and for the past 15 years, I’ve been dedicated to helping women in their childbearing and perimenopausal years live with reduced pain, incontinence, and weakness, while fostering vibrancy, activity, and energy! If you’re reading this blog, it means that you are already committed to living a life with less discomfort.

I’d like to jump right into the topic of sciatica and leg pain as it relates to low back pain. While it is very common during pregnancy, these exercises are applicable to anyone experiencing sciatica (men, too!). Sciatica typically comes on as one-sided leg pain, stemming from an aggravated nerve. This can lead to unwanted symptoms like numbness throughout the back of the leg, down into the foot – no thank you!

True sciatica includes nerve irritation. It can come on as one-sided low back pain or extend into the front or back of the hip. Women can often get mislabeled depending on how their symptoms present, but regardless of that, the treatment plan remains the same!

Here are some of my favorite tips to help manage your leg pain during pregnancy:

• Prioritizing symmetry forms the foundation of most exercises to alleviate discomfort:

Symmetrical movement is key! Ensure even weight distribution while standing or sitting – avoid leaning to one side all of the time. Emphasize balanced steps and posture. Symmetry forms the foundation of most exercises to alleviate discomfort.

• Addressing sciatica in pregnancy:

Sciatica during pregnancy can severely limit mobility. Common activities like getting in and out of bed or sitting for extended periods become challenging. Maintaining an active lifestyle during pregnancy can be daunting with intense back or hip pain.

Self-Massage

Utilize a tennis ball against a wall to massage areas of discomfort, such as the buttocks, hamstrings, and low back.

Child’s Pose to Tall Kneel

Using an exercise ball and a strap around the knees, perform a sequence that involves sitting back, leaning forward, and engaging the buttock muscles symmetrically.

Bridge on a Ball

With the strap still around the knees, lift the hips while pressing into the strap, engaging the side buttock muscles symmetrically.

Ball Squat Against the Wall

Maintain symmetry with the feet and knees while performing squats against a wall, focusing on engaging the side buttock muscles.

These exercises emphasize maintaining symmetry and balanced muscle engagement, crucial for managing sciatica during pregnancy or experiencing one-sided low back pain.

These exercises and tips are beneficial for anyone experiencing sciatica, whether pregnant or not. It’s essential to prioritize your well-being and take steps to alleviate discomfort, enabling you to live a vibrant, active, and energetic life.

Get Pregnancy Leg Pain Relief With Breathe. Physical Therapy & Wellness

If you’ve made it this far – managing sciatica during pregnancy requires an individually tailored approach that focuses on symmetry and balanced muscle activation. By incorporating these exercises into your routine, you can alleviate discomfort and maintain mobility. Remember to listen to your body and consult with a Physical Therapist or trusted healthcare professional if you have any concerns or questions.

I really hope these tips and exercises empower you to overcome sciatica and embrace a life of greater comfort and vitality. If you have any questions or comments, please feel free to share them—I’d love to hear from you!

Here’s to living a vibrant, active, and pain-free life.  If you’re in Des Moines or the Iowa City/Cedar Rapids area, check out our clinic in North Liberty and West Des Moines.