Causes, sleeping positions and tips

Sciatica can totally screw up your sleep pain. Every throw and turn can cause lightning-fast pain in your side ⚡😫. How to get your sleep going again.

Sciatica is a pain that radiates along the sciatic nerve. (This is a nerve branch that runs through your back, buttocks, and each leg). Ouch! It is caused by inflamed nerve roots in the lower back and causes pain that travels down the leg. This usually affects one side of your body at a time.

Sciatic pain can definitely feel more like a nightmare than a sweet dream. Research shows that up to 55 percent of people with chronic back pain also report poor sleep quality.

Certain positions can totally cramp up your sleeping style. Here are the best cozy poses for relieving stress on the sciatic nerve.

Sleep with a pillow between your knees

If you sleep with a pillow between your knees, your spine and pelvis can stay in a neutral position while you snooze. It can also prevent your legs from flapping around.

How to set this up:

  1. Lie on your sciatica-free side.
  2. Bend your knees slightly.
  3. Place a thin pillow between your knees.
  4. Add another small pillow between your waist and the mattress if there is a gap.

Sleep on your side

Side sleepers are happy! Sleeping on your side can help relieve the sciatic nerve and relieve pain by opening up room for the nerve to slide.

How to set this up:

  1. Lie on your side with the sciatic side up.
  2. Place a small pillow between your waist and the mattress for extra support.

Sleep on your back with a pillow under your knees

This is ideal for even weight distribution and relief of the spine. It relaxes your hip flexors and helps you maintain the natural curve of your spine.

How to set this up:

  1. Lie on your back
  2. Place a pillow under your head for support.
  3. Put another pillow under your knees.
  4. Put your heels in the mattress.

Try to sleep on the floor

Soft surfaces can lead to a misaligned spine. So if you don’t have a firm mattress, your floor should give you a try.

How to set this up:

  1. Place a camping or yoga mat on the floor.
  2. Choose your favorite sleeping pose.
  3. Let Mr. Sandman do his thing.

Sorry stomach sleeper, sleeping on your stomach can make your sciatica worse.

Sleeping on your stomach can cause your spine to curve down towards your mattress. This will throw your bones out of alignment and put extra pressure on your joints and muscles.

For your information, you may not have to give up stomach sleep forever. But you should try a different position until the pain goes away. You may also want to invest in a mattress that is specifically designed for those who sleep on their stomach.

Sciatica is a very common symptom of pregnancy. But don’t worry baby You can still sleep well if your eggo is preggo.

Doctors generally recommend that pregnant eyes sleep on their sides. The left side is even better as it allows optimal blood flow from the large vein (also known as the inferior vena cava) that runs parallel to the spine. Sleeping on your left side also relieves the strain on the liver and kidneys.

Fortunately, sleeping on your side is already a great position for people with sciatica. Another good news: studies have shown that both sides are safe for you and your Bébé. So sleep on the side that doesn’t bother you.

PPE: Place a pillow or towel under your waist or between your knees. You can also use a heating pad to relax your muscles before bed.

Here are some more ways to improve your sleep with sciatica.

  • Keep your body in alignment. Try not to twist your spine or swing your hips too far to the side.
  • Attempt yoga or slight stretching. Doing gentle yoga or stretching before bed can help reduce nerve pressure. It can also loosen and relax your muscles.
  • Exchange your mattress. Goldilocks knows what’s going on. Choose a medium firm mattress. Studies show they are best for promoting Primo spine health.
  • Get a piece of plywood. We know this may sound strange, but listen to us. Place a piece of plywood between the mattress and the box spring. It will add a solid layer of support.
  • Add tub time to your routine. A warm bath can help relieve back pain. Also, taking a relaxing bath has mental health benefits. Win win.
  • Get a body pillow or pregnancy pillow. These bad guys are going to keep you from freaking out all night. They can be especially useful if you are a stomach sleeper as they can keep you from rolling over on your stomach.
  • Develop good sleeping habits. Adopting solid sleep habits can improve the overall quality of sleep. Try to go to bed at the same time each night, keep your room at a comfortable temperature, and say “no” to caffeine before bed.

Sciatica can be a real pain in the A. The symptoms tend to flare up at night as certain sleeping positions can put additional pressure on the sciatic nerve.

Make sure you sleep in a position that allows your spine to stay aligned. You can also place a pillow or rolled up towel between your knees or under your waist for extra support.

PS If your sciatic pain has persisted for more than a week, it is time to speak to a professional. Your doctor and physical therapist can help you figure out the cause and offer some options for doping treatment.