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Managing Sciatica During Pregnancy with Clinical Pilates

Updated: Jul 31

Pregnancy may bring unwanted physical sensations/ or discomforts such as tingling, pins and needles and or a pulling feeling in your legs. This is often referred to as  “sciatica.” While common, it doesn’t mean you have to stop moving.


What Is Sciatica During Pregnancy?


Sciatica is a clinical term describing pain, tingling, numbness, or weakness radiating along the sciatic nerve pathway, typically from the lower back or buttock down the posterior thigh and sometimes into the calf or foot. It is most commonly caused by compression or irritation of the lumbosacral nerve roots (L4–S3), which form the sciatic nerve.


While often associated with lumbar disc herniation, sciatica can also result from other factors such as lumbar spinal stenosis, spondylolisthesis, or muscle tension, particularly in the piriformis or pelvic region.


In pregnancy, sciatica-like symptoms may occur due to biomechanical changes, increased joint mobility, and soft tissue adaptations rather than true nerve root compression.


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Clinical prenatal Pilates is a gentle, adaptable form of exercise that supports mobility, coordination, and comfort during pregnancy. As a Physiotherapists, we often recommend it as a complement to walking, stretching, or other forms of movement.


Why Clinical Pilates Can Help?


General exercise is beneficial, and Clinical Pilates offers added support through:


  • Low-impact, guided movements that adapt to your trimester

  • Breath-focused control to help reduce body tension

  • Exercises that target postural support and balance


How Does Clinical Pilates Help With Sciatica?


  • Nerve Mobility - Slow, controlled movements promote natural glide of tissues around the sciatic pathway — encouraging mobility without provoking discomfort.

  • Muscle Coordination - Balanced activation of the core, glutes, and pelvic floor supports movement efficiency and may reduce compensatory tension.

  • Load Sharing - The use of props like bolsters, wedges, and adjustable springs allows for supportive positioning and gentle load redistribution.


How Physiotherapist Adapt Pilates During Pregnancy?


As a Prenatal trained Physiotherapist we may:


  • Modify positioning (side-lying, semi-reclined, seated)

  • Use props to improve comfort and postural alignment

  • Focus on smooth, coordinated movement over intensity

  • Guide breathing techniques to reduce unnecessary tension


What the Research Says?


  • Sonmezer et al. (2021) – The effects of clinical Pilates exercises on functional disability, pain, quality of life and lumbopelvic stabilisation in pregnant women with low back pain (J Back Musculoskelet Rehabil, 2021) ➤ https://pubmed.ncbi.nlm.nih.gov/32986655/

  • Yıldırım et al. (2023) – Pilates‑based therapeutic exercise for pregnancy‑related low back and pelvic pain: A prospective, randomised, controlled trial (Turkish J Phys Med Rehabil, 2023) ➤ https://www.ftrdergisi.com/abstract.php?id=4410 


When Are Modifications Needed?


  • If you're experiencing pregnancy-related medical concerns (e.g. placenta previa, gestational hypertension, or uncontrolled gestational diabetes), consult your healthcare provider before starting

  • Symptoms that suddenly change or interfere with function should be assessed by a healthcare professional

  • Pilates should be modified to match your comfort and stage of pregnancy, preferably under physio supervision


Related Topics



Final Takeaway: One Helpful Tool Among Many


Clinical Pilates isn’t a cure-all, but it’s a gentle and effective way to support comfort, control, and confidence during pregnancy. 


Looking to stay active and manage your pain through pregnancy? 


Book a session with us today in our 1:1 sessions with your personalise your exercise plan.


Cheers

Danielle, Xan, Claire at Physiomatters


Contact Information


Phone: +65 9352 9067

Address: 360 Orchard Road #10-07 International Building, 238869

 
 
 

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