Sciatica, Piriformis syndrome and Relaxin during pregnancy

Pregnant with baby #5 and some days I am in so much pain, I can not walk. Struggling with Sciatica, Piriformis syndrome and Relaxin during pregnancy – What I have learned so far being pregnant for more than 5 times, I would like to share what I have learned, what advice works and what doesn’t.

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What is Sciatica?

“Sciatica is nerve pain from an injury or irritation to your sciatic nerve. In addition to pain, it can involve tingling or numbness in your back or butt that may also radiate down your leg. More severe symptoms are also possible.”

https://my.clevelandclinic.org/health/diseases/12792-sciatica

Piriformis Syndrome

“Piriformis syndrome occurs when your piriformis muscle compresses your sciatic nerve and results in inflammation. It can cause pain or numbness in your buttock and down the back of your leg. It can happen on one side of your body or both.”

https://my.clevelandclinic.org/health/diseases/23495-piriformis-syndrome

Relaxin during pregnancy

What is relaxin?

“Relaxin is a hormone with a significant role in your reproductive system, especially during pregnancy. Its main job is to “relax” your ligaments and muscles and make them more flexible.”

“Relaxin can also weaken your pelvic floor, which may have an effect on bladder control. It can also negatively affect your posture because your back and pelvis are looser.”

https://my.clevelandclinic.org/health/body/24305-relaxin

Link for image and further reading about relaxin here.

Sciatica, Piriformis syndrome and Relaxin during pregnancy. My experience

I am pregnant with our 5th baby right now with 3 miscarriages in between. Being pregnant is not a walk in the park for me. We see children as a blessing from God, and the miscarriages taught me to be grateful for every pregnancy and even more to be able to carry a baby to term. It is a blessed and precious time. But it also is very, very hard.

For some blessed women, like my own mother, pregnancy was/is just ‘matter of fact’, not a big deal and something they don’t really remember afterwards. Except maybe for heartburn, that is quite common. They can continue with life generally as normal, serving the family, taking care of older children, exercising and what ever else.

Am I the exception?

I don’t know if I really am the exception or if woman just don’t talk about pregnancy being a real trail sometimes. The normal scenario is: first trimester nausea, extreme fatigue that hits out of no where, a household to be managed, other children to be cared for. But what do you to if, on top of that, you literally can not walk because of a nerve that pinches, because of a muscle in spasm, because of your pelvis ligaments being too relaxed???

I am so thankful for my husband that works from home and for my mother that can sometimes watch the older kids for a few hours and send over a very welcome meal now and again. But there are not much support for mothers in this circumstances, we are just expected to suck it up and do our duties, it can’t be that bad. Same with postpartum, but that is a blog for another day.

If you are, by any chance, struggling with aches, pains, hyperemesis gravidarum (extreme nausua during the whole pregnancy), or some condition that you have to take bed rest for for the remainder of your pregnancy. You are not alone. It seems like women don’t really talk about it, but there are more of us out there struggling than any one really knows. We must be there for each other and remind each other that there is a reason behind everything, and usually it is for our own growth. Sometimes we have to experience difficulties to help us grow with experience and wisdom so that we can help someone else somewhere down the journey. So lean with me into this trial and difficulty, let us learn and grow together. Let us be there for each other as encouragement, as this is only for a season.

So I would like to share with you what I have tried so far to relief the symptoms of sciatica. What has worked for me and what hasn’t, and what will I still try for relief.

Common advice that I have tried for Sciatica, Piriformis syndrome and Relaxin during pregnancy

• Exercise and stretches
• Pregnancy support belt
• Sacro-Illiac support belt
• Massage therapist
• Chiropractor skeletal adjustments
• Chiropractor dry needling into piriformis muscle in spasm
• Physiotherapist treatment
• Physiotherapist strapping
• Rubbing with essential oils

What actually gave me relief?

1. Exercise and stretches

I do believe that this time around exercising did help to extend my time of being mobile and decently comfortable. With my last pregnancy I started getting sciatica around 17 weeks pregnant. This time it was only at 26 weeks, almost 10 weeks further along! I can really recommend exercising and stretching for as long as your body allows you, there are just so many benefits aside from relief from sciatica.

2. Massaging, Chiropractor and Physiotherapist

The massaging, chiropractor and physio treatments all gave me very short term relief, but as soon as I tried to do something normal again, the shooting and constant teeth gritting pain would return. Feel free to try these, they might do more for you. Just make sure you go to someone well qualified and preferably specialised in pregnant woman.

3. Pregnancy support belt and Sacro-illiac support belt

Minimal relief from both. It is worth a try, it won’t hurt, but I did not experience much relief from using them.

4. Essential oils

Also gave me instant relief, almost numbing the pain, but it does not last very long before the pain returns.

5. What gave me the most relief?

Supplementation with Collagen and Bone broth!

Within one day of supplementing with these foods, I have found tremendous relief.

Let’s take a look at them and why they might help you too if you struggle with Sciatica, Piriformis syndrome and Relaxin during pregnancy.

What is Collagen?

Collagen is the most abundant structural protein in your body. Collagen is crucial for the health of connective tissues, skin, bones, and blood vessels. As you age, however, your body’s collagen production starts to decline. From the age of around 25, your collagen levels drop. Collagen loss causes wrinkles, fine lines, joint pain, and more.

Benefits of consuming collagen during pregnancy:

• Improved wound healing: Collagen is crucial for the repair of tissues, which can be beneficial during the physical changes and challenges of pregnancy.
• Improved sleep: Glycine, an amino acid in collagen, has been shown to improve sleep quality, which is often disrupted during pregnancy.
• Reduced hair loss: Hormonal changes during pregnancy can cause hair loss, but collagen may help strengthen hair follicles and promote healthy hair growth.
• Increased muscle mass: As your body changes to accommodate the growing baby, maintaining muscle mass can support overall strength and mobility.

Other benefits of collagen supplementation

• Skin health and elasticity: Collagen can help maintain skin elasticity and skin hydration, which can reduce the appearance of stretch marks.
• Joint health: As pregnancy puts extra strain on joints, collagen can help maintain their strength and flexibility.
• Bone health: Collagen is a significant component of bones, and its supplementation can help maintain bone density, which is crucial during pregnancy when calcium demands are higher.
• Gut health: Collagen supports the integrity of the gut lining, which can help manage pregnancy-related digestive issues such as constipation and heartburn.
• Muscle health: Collagen supplementation can help in maintaining muscle mass and muscle health, which is vital for overall strength and mobility during and after pregnancy.
• Connective tissue support: Collagen helps maintain the strength and flexibility of connective tissues, including ligaments and tendons, which can be under extra stress during pregnancy.

For full article, follow this link.

Further reading on collagen

Bone Broth

Bone Broth Benefits

Better hydration

The high water content in bone broth helps you stay hydrated. Water makes up 70% of the body and impacts virtually every bodily function.

Improved sleep

Bone broth contains small amounts of the amino acid glycine, which may promote relaxation and deeper, more restorative sleep.

Collagen boost

Collagen is the most abundant protein in your body. Its braided, chain-like structure helps it strengthen a variety of tissues, including skin, bones, muscles, and tendons. Bone broth is naturally high in collagen. But there is little evidence that eating collagen-rich foods will help your body make more of the protein.

Reduced inflammation

Some studies suggest that bone broth can help reduce inflammation. Chronic inflammation is associated with a host of conditions, including arthritis, Crohn’s disease, and ulcerative colitis. The amino acids in bone broth may work to counteract inflammation-causing compounds in your body.

For full article on Bone Broth, follow this link.

Conclusion For Sciatica, Piriformis syndrome and Relaxin during pregnancy

Pregnancy is hard, I hear you. We can not choose our trails, but we can choose to grow from them and to try and approach them with grace and a good heart.

Here are my recommendations based on what I have researched and experienced during my pregnancies with Sciatica, Piriformis syndrome and Relaxin.

1. Supplement with a good quality, organic, grass fed collagen and bone broth.

I use and love this brand (not sponsored):

https://harvesttable.co.za/shop/product/multi-collagen-powder-type-i-ii-and-iii

https://harvesttable.co.za/shop/product/multi-bone-broth-powder

I also love their pregnancy shake, it also has collagen and bone broth:

Harvest table pregnancy and breastfeeding shake

2. Lower your expectations of yourself. This is just for a season and it will pass. Do just what is necessary and be humble and except help when it is offered. Rest as much as possible.

3. As your body tolerates, do exercises and stretches to strengthen and lengthen the piriformis and surrounding muscles.

4. Other supplements to strongly consider.

• Calsium and Magnesium
• Omega 3

5. Cut out as much sugar and processed carbs as possible. These types of foods cause inflammation and can make aches and pains worse, among other health concerns.

6. Eat a balanced diet with a lot of leafy greens and other vegetables, proteins and healthy fats to give your body the best chance to fight inflammation and support a healthy pregnancy.

7. Prevention is better than cure.

As soon as possible after the birth of your baby, start a good exercise program focusing on core, glutes and deep pelvic floor muscles. Something every day is better than nothing, or only once a week. Even with 5min every day you will see results.

The next programs are some of my favourites that I will do as soon and as much as my body allows.

Nourish Move Love

• Pregnancy Workouts Plans Blog
• Pregnancy Workouts Youtube
• Postpartum Workout Plans Blog
• Postpartum Workout Plans Youtube

Sharny and Julius

Strong Core and Pelvic Floor

Things I will still experiment with on my journey with Sciatica, Piriformis syndrome and Relaxin during pregnancy

• Cutting out all forms of wheat, as modern wheat can cause inflammation and joint pain.
• Doing a pelvic floor rehabilitation exercises

Stay tuned for updates on these tests.

For My Sourdough Recipes

• Easy Everyday Sourdough Recipe – with a secret
• Cheesy Cheddar Sourdough Bread
• Sourdough Chocolate Bread
• Sweet Sourdough Dinner Rolls or South African “Boerebeskuit”

Healthy And Delicious Recipes

• Healthy, Spiced Milk For Winter Colds, Flu Or A Sore Throat
• How to make The Best Granola Ever in only 20min on the stovetop

Further Reading On Pregnancy, Birth and Postpartum

5th Pregnancy – You never know everything – What I have learned

Sciatica, Piriformis syndrome and Relaxin during pregnancy

Preparing for a POSITIVE, CALM birth

What Prenatal Supplements are really necessary?

Books on Preparing for Birth and Postpartum

Husband-Coached Childbirth (Fifth Edition): The Bradley Method of Natural Childbirth

The First Forty Days: The Essential Art of Nourishing the New Mother