How to Sleep with Sciatica: Best Positions for Pain Relief

Sciatica, a symptom of numerous conditions such as herniated discs, spinal osteoarthritis and others, is pain along the sciatic nerve caused by pressure on, or irritation of the sciatic nerve or its roots.

Sleeping with sciatica nerve pain can be difficult, especially if you lie in positions which exacerbate it (which you may do in your sleep or without realising too). So, we’ve decided to round up the best sleeping positions for sciatica pain.

Understanding Sciatica and its Impact on Sleep

Sciatica is a specific type of pain that runs along the sciatic nerve. Pain can be in the lower back, buttocks, back of the thigh and all the way down to the foot, since irritation can occur anywhere along the course of the nerve, and it’s a long one!  Sciatica is common in conditions like degenerative disc disease, spinal stenosis, Piriformis syndrome, spondylolisthesis, osteoarthritis, injuries, tumours, cysts, or other growths, nerve disorders, pregnancy, and lifestyle issues such as obesity and continuous bad posture.

Best Sleeping Positions for Sciatica Pain

While every person is different, and every case of sciatica is different, some of the best sleeping positions for sciatica pain include:

The foetal position:

Lying on your side with knees tucked towards your chest can help open up the spinal vertebrae and reduce pressure on the sciatic nerve.

Back Sleeping with Knee Support:

Sleeping on your back with a pillow under your knees helps to maintain the spine's natural curve (which is quite slight) and therefore reduce tension on the sciatic nerve.

Side Sleeping with a Pillow Between the Knees:

Placing a pillow between the knees while sleeping on the side can align the hips, pelvis, and spine, easing sciatic discomfort. Use a medium sized pillow (not too big or puffy) and put it between your knees and ankles, so that your knees aren’t higher than your ankles, and your ankles aren’t higher than your knees (i.e. the tops of your knees and ankles make a straight line or make parallel lines with each other).

Add a small, rolled up blanket or jersey under your waist (something that isn’t too hard, with a bit of give or softness) to help keep the spine straight (in other words, the line your spine makes from your head to your bum should be parallel to the mattress as far as possible, without any kinks).

You could also add a large squishy pillow or squished up duvet, quilt or thick blanket at your front (in front of your hips and stomach) to help stop you from leaning forward, as that will also twist your spine slightly.

Keep in mind that a little bit of leeway won’t kill you – it’s nearly impossible to get or keep your spine absolutely straight. Don’t stress about not having it perfect. You still need to be comfortable and be able to sleep!

The Neural Stretch Position

Lying on your side with your bottom leg straight and your top leg bent and supported on a pillow provides some stretch and movement to the nerves. Bend your hip and knee of the top leg to 90°, and rest your leg on a pillow. Make sure the pillow you use for support is thick enough so that your knee and hip are in a straight line. Place another pillow behind you at the same level so that it is already in position for when you turn over in the night.

You could also add another pillow in front of your chest and rest your top arm on this.

Positions to Avoid

We suggest avoiding the following sleeping positions if you have sciatica pain:

·      Sleeping on the stomach: this can exacerbate sciatica pain by increasing the arch of the spine and putting additional pressure on the sciatic nerve.

·      Sleeping with one leg crossed over the other: this can misalign the pelvis and increase sciatic pain.

·      Sleeping in any position that twists or arches your spine unnaturally: this may aggravate the sciatica nerve further.

Additional Tips to Improve Sleep Quality with Sciatica

There are some great nighttime routines to ease sciatica symptoms. Try some relaxation techniques such as gentle stretching, warm baths, or mindfulness exercises before bed.

Other sciatica sleep solutions would include making sure to invest in a good mattress that isn’t too soft. A medium-firm mattress will support your spine better.

Even if none of the suggested sleeping positions help, any other ways you can get better sleep will help your chronic pain! It’s a huge part of pain management.

When to Seek Professional Help

If your pain and other symptoms persist for longer than 6 weeks, it’s time to seek further professional help. Pain that lasts longer than six weeks is called chronic pain, which has a whole different set of rules - in how it operates and needs to be treated - compared to acute (“normal” or temporary) pain. The Pain Collective specialises in chronic pain treatment and management.

Feel like you still need more tips for sleeping with sciatica, or more support in dealing with this condition in general? Why not book a consultation with us – and have a whole team of healthcare professionals by your side, problem-solving from every angle. Our multidisciplinary teams include psychiatrists, physiotherapists, biokineticists, neurosurgeons and more.

Try side sleeping position with pillows and blankets, back sleeping with a pillow under your knees, or the foetal position, and you may find some relief from sciatica pain while sleeping and resting. Remember to include good winding-down routines at bedtime, and make sure you’re using a decent quality mattress and pillows. Hopefully these strategies will help to lower pain levels and get you a good night’s sleep!

Call 087 550 0644 or email info@healthcollectiveheal.com for an appointment at any Pain Collective clinic today and get more support with sciatica.

FAQs

Q: Can changing my sleep position immediately reduce sciatica pain?

A: No. This is one tool in the pain management “toolbox” to help reduce this symptom.

Q: What type of mattress is best for someone with sciatica?

A: A medium-firm mattress is recommended for sleeping with sciatica.

Q: Are there any specific exercises to do before bed to help with sciatica?

A: Yes; relaxation such as deep breathing exercises, a warm bath, and gentle stretching may help.

Q: How long should I try a new sleeping position to determine if it’s effective?

A: Try a new position for two weeks if you can; otherwise switch if you sense that it’s increasing your pain levels, after ruling out other causes as far as possible. Try not to do any new exercises or routines while testing out a new sleeping position, so that it will be easier to know if the new position causes any increased pain.

Q: What other lifestyle changes can help manage sciatica symptoms?

Following an anti-inflammatory diet, moving your body regularly throughout the day as well as doing regular exercise, and managing stress as much as possible (though mindfulness, breathing exercises and your favourite relaxing activities) can help. Always consult with your healthcare provider before starting any new exercise routines. Avoiding smoking and consuming less (or zero) alchohol may also help to keep inflammation levels down.