Pregnancy can bring plenty of changes to your body, including new aches and pains. However, pain around your lower back, hips, or glutes is not always the same thing. In our previous article, Pregnancy & Webster Technique: What to Expect, we touched on the common confusion between pelvic girdle pain (PGP) and sciatica.
Sciatica refers to pain associated with irritation or compression along the nerves that form the sciatic nerve. It often causes sharp, shooting, or burning pain that travels from the lower back or buttock into one leg, and it may be accompanied by tingling, numbness, or weakness.
Pelvic girdle pain (PGP), on the other hand, is usually felt around the back or front of the pelvis, hips, groin, or lower back. It can also spread into the buttocks or thighs, but unlike sciatica, it does not typically follow a nerve-like pattern down the leg or cause neurological symptoms such as numbness, tingling, or weakness.
Knowing the difference can help you understand what may be causing your discomfort and what type of care may be appropriate.
Sciatica vs. Pelvic Girdle Pain: What’s Happening?
As your baby grows, your centre of gravity shifts, and the muscles and joints around your pelvis may work harder to provide support. These changes can contribute to lower-back and pelvic discomfort during pregnancy.
The sciatic nerve runs from the lower back through the pelvis and into the leg. Sciatic-type symptoms can occur if the nerve or the nerve roots that contribute to it become irritated or compressed. In some cases, irritation or entrapment can occur in the deep gluteal region, where the sciatic nerve passes close to muscles such as the piriformis. This can cause pain that travels from the glute into the back of the leg.
To learn more about how your posture and body mechanics naturally change during pregnancy, check out guidelines from the American College of Obstetricians and Gynecologists (ACOG).
Sciatica vs. PGP: Sciatica often causes sharp or shooting pain, tingling, or numbness that can travel from the glute down the leg. Pelvic girdle pain (PGP) is usually felt around the pelvis, hips, groin, or lower back and does not follow a nerve-like pattern down the leg or cause neurological symptoms such as numbness, tingling, or weakness.
Sciatica, Piriformis Syndrome & PGP: What is the Difference?
| Condition | What is happening | Where you may feel it | Common triggers |
|---|---|---|---|
Sciatica | The sciatic nerve is irritated or compressed. | Sharp, shooting or burning pain that may travel from the glute down the leg, sometimes into the calf, foot or toes. Tingling, numbness or weakness may also occur. | Certain spinal movements or prolonged positions such as sitting, bending forward, sneezing, coughing or straining. |
Piriformis Syndrome (Pseudo-Sciatica) | The piriformis muscle becomes tight and may put pressure on the sciatic nerve. | Pain in the glute that may travel down the back of the thigh or leg and can sometimes mimic sciatica | Walking, prolonged sitting certain hip movements, activity or direct pressure on the area. |
Pelvic Girdle Pain (PGP) | The joints and ligaments around the pelvis are under more strain. | Pain around the pelvis, hips, lower back, or pubic area. It may also spread into the groin, buttocks or thighs. | Rolling over in bed, climbing stairs, or standing on one leg, walking or getting in and out of a car. |
Sciatica
The sciatic nerve is irritated or compressed.
Sharp, shooting or burning pain that may travel from the glute down the leg, sometimes into the calf, foot or toes. Tingling, numbness or weakness may also occur.
Certain spinal movements or prolonged positions such as sitting, bending forward, sneezing, coughing or straining.
Piriformis Syndrome (Pseudo-Sciatica)
The piriformis muscle becomes tight and may put pressure on the sciatic nerve.
Pain in the glute that may travel down the back of the thigh or leg and can sometimes mimic sciatica
Walking, prolonged sitting certain hip movements, activity or direct pressure on the area.
Pelvic Girdle Pain (PGP)
The joints and ligaments around the pelvis are under more strain.
Pain around the pelvis, hips, lower back, or pubic area. It may also spread into the groin, buttocks or thighs.
Rolling over in bed, climbing stairs, or standing on one leg, walking or getting in and out of a car.
Symptoms can overlap, so where you feel pain alone isn't enough to determine the cause. A clinical assessment can help distinguish pelvic girdle pain from nerve-related symptoms.
How the Webster Technique May Help During Pregnancy
The Webster Technique is a specialized chiropractic assessment and sacral adjustment approach taught and certified by the International Chiropractic Pediatric Association (ICPA). It focuses on the pelvis and sacrum, with the goal of improving movement and reducing tension in the surrounding muscles and ligaments.
At Therapy X, Dr. Jane Peterson, our Doctor of Chiropractic certified in the Webster Technique, uses this gentle approach to support pelvic movement and help ease tension in the surrounding muscles and soft tissues. Depending on your needs, she may also use soft tissue techniques such as Graston Technique® or manual therapy.
In a survey published in the Journal of Manipulative and Physiological Therapeutics (JMPT) , reported chiropractors’ experiences using the Webster Technique during pregnancy.
Webster Technique Action: The Webster Technique uses gentle chiropractic adjustments to address the pelvis and surrounding muscles and ligaments during pregnancy. It may help reduce tension and support more comfortable movement.
Alongside hands-on care, gentle movement at home can also help maintain mobility and keep your body moving.
5 Gentle Prenatal Exercises for Sciatica Relief
Medical Disclaimer: Every pregnancy is different. If you are experiencing pain, numbness, tingling, or other symptoms, speak with your healthcare provider before starting a new exercise routine. Perform these exercises only within a comfortable, pain-free range, and stop if an exercise causes pain or worsening symptoms. Use a chair, wall, or yoga block for extra support when needed.
1. Seated Figure 4 Stretch (Glute & Piriformis Stretch)
- Why it helps: Stretches the piriformis and glute muscles, which may help ease tension around the sciatic nerve.
- How to do it: Sit near the front of a sturdy chair with both feet flat on the floor. Cross your right ankle over your left knee in a figure-4 position. Keep your back straight and gently hinge forward at your hips until you feel a comfortable stretch in your right glute. Hold, then repeat on the other side.
- Dosage: 2-3 sets of 20-30-second holds per side, daily.
2. Butterfly Stretch (Inner Thigh & Hip Stretch)
- Why it helps: Gently stretches the inner thighs and hips and may help ease tension around the pelvis.
- How to do it: Sit upright on a soft mat (elevate your hips on a folded blanket if your lower back feels tight). Bring the soles of your feet together in front of you and allow your knees to drop open toward the sides. Hold your ankles, keep your chest lifted, and let your hips gently open. Sit on a folded blanket or yoga block if that feels more comfortable.
- Dosage: 2 to 3 sets of 20-30-second holds, daily.
3. Wide-Knee Child’s Pose (Hip & Low Back Stretch)
- Why it helps: Gently stretches the lower back and hips and may help ease tension around the pelvis.
- How to do it: Kneel on a soft mat and widen your knees to comfortably make room for your belly. Sit your hips back toward your heels and walk your hands forward. Use a yoga block or bolster under your forehead or chest for extra support if needed.
- Dosage: 2 to 3 sets of 30-60 seconds hold, daily.
4. Kneeling Hip-Flexor Stretch
- Why it helps: Stretches the muscles at the front of the hip and may help ease tension around the lower back and pelvis.
- How to do it: Kneel on a cushioned mat and step one foot forward, keeping your knee in line with your ankle and tailbone gently tucked. Gently shift forward until you feel a stretch at the front of your hip. Use a wall or chair for balance if needed.
- Dosage: 3 sets of 20 to 30-second holds per side daily.
5. Cat-Cow
- Why it helps: Gentle spinal movements may help ease stiffness in the lower back and pelvis.
- How to do it: Start on your hands and knees. As you inhale, gently round your back toward the ceiling and tuck your chin. As you exhale, gently allow your belly to lower, your chest to open, and look up. Move slowly and flow between the two positions without forcing the movement.
- Dosage: 2-3 sets of 10 to 12 repetitions, daily.
Summary: Prenatal Sciatica Exercise Protocol
| Exercise | Focus | Pregnancy adjustment |
|---|---|---|
Seated Figure 4 Stretch | Glutes and piriformis | Widen your foot position as needed later in pregnancy. |
Butterfly Stretch | Inner thighs and hips | Sit on a folded blanket or yoga block if needed for comfort. |
Wide-Knee Child’s Pose | Lower back and hips | Widen your knees and use a bolster for support as your belly grows. |
Kneeling Hip-Flexor Stretch | Front of the hips | Use a wall or chair for extra support and balance. |
Cat-Cow | Lower back and spine | Keep the movement gentle and avoid forcing the movements. |
Seated Figure 4 Stretch
Glutes and piriformis
Widen your foot position as needed later in pregnancy.
Butterfly Stretch
Inner thighs and hips
Sit on a folded blanket or yoga block if needed for comfort.
Wide-Knee Child’s Pose
Lower back and hips
Widen your knees and use a bolster for support as your belly grows.
Kneeling Hip-Flexor Stretch
Front of the hips
Use a wall or chair for extra support and balance.
Cat-Cow
Lower back and spine
Keep the movement gentle and avoid forcing the movements.
A Collaborative Care Approach at Therapy X
Nerve-related discomfort during pregnancy may benefit from a well-rounded care approach.
Alongside Webster Technique adjustments from a chiropractor, other types of care can help manage discomfort and support your movement during pregnancy.:
- Physiotherapy: A Registered Physiotherapist can provide tailored exercises to support pelvic stability, build strength, and improve movement.
- Massage Therapy: A Registered Massage Therapist (RMT) can help ease muscle tension in the lower back, hips, and glutes.
- Kinesiology & Acupuncture: Kinesiology can support movement and strength, while acupuncture may help manage pain and discomfort.
No guesswork. No quick fixes. Just a collaborative plan tailored for you.
Book in with our team today to find the right support for you during pregnancy.
Citations
- Alcantara, J., Ohm, J., & Kunz, D. (2002). The Webster Technique: Results from a survey of chiropractors. Journal of Manipulative and Physiological Therapeutics (JMPT), 25(6), E1–E9.
- American College of Obstetricians and Gynecologists (ACOG). (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period: Committee Opinion No. 804. Obstetrics & Gynecology, 135(4), e178–e188.
- Davenport, M. H., Marchand, A. A., Socha, R. J., et al. (2019). Prenatal exercise for the prevention and management of lumbopelvic pain: A systematic review and meta-analysis. British Journal of Sports Medicine (BJSM), 53(2), 90–98.
- International Chiropractic Pediatric Association (ICPA). (2024). Webster Technique Defined & Clinical Protocols. ICPA4Kids.
- Vleeming, A., Albert, H. B., Östgaard, H. C., Sturesson, B., & Stuge, B. (2008). European guidelines for the diagnosis and treatment of pelvic girdle pain. European Spine Journal, 17(6), 794–819.
Frequently Asked Questions
How Do I Know If I Need Physiotherapy or Chiropractic Care for Sciatica?
Both can play a role in managing sciatica. As a general guideline, chiropractic care focuses on joint movement and alignment, while physiotherapy focuses on strength, mobility, and movement patterns. At Therapy X, our practitioners work together to determine what type of care may be appropriate for your needs.
Can I Do These Exercise in the Third Trimester?
Every pregnancy is different, and what feels comfortable may change as your pregnancy progresses. If you are experiencing pain, numbness, tingling, or other symptoms, speak with your healthcare provider about whether these exercises are appropriate for you. Avoid forcing deep stretches, and stop if an exercise causes pain, dizziness, worsening numbness, or other concerning symptoms.
Can Massage Therapy Help Relieve Sciatic Nerve Pain?
Yes. Massage therapy can help ease tension in the piriformis and glute muscles, which may help reduce discomfort around the sciatic nerve.
Does ICBC Cover Treatment for Prenatal Sciatica Under Enhanced Care?
Yes. If your discomfort stems from a motor vehicle accident during pregnancy, ICBC’s Enhanced Care program provides pre-approved coverage for chiropractic care, physiotherapy, massage therapy, kinesiology, and acupuncture. Our clinic team can help you navigate your claim with your adjuster to ensure seamless access to care.
Ready to Move Beyond Sciatic Discomfort?
If sharp back pain or shooting leg discomfort is affecting your pregnancy, personalized support is available. Book an initial assessment with Dr. Jane Peterson or explore our chiropractic page to learn more about your care options.
