Sleeping Positions for Sciatica

Sciatica neuritis is a musculoskeletal problem that can cause intense chronic pain but sleeping positions for sciatica may help.  At night, your body weight can cause increased pressure on the nerves of the back.  Special sleeping positions for sciatica and other back pain can lessen the stress.  Sciatica pain can be dramatic enough to keep you from attaining necessary sleep.  Our hope is that this resource can help you get a better night’s sleep.  The information provided will outline different sleeping positions for sciatica as well as other tips for sleeping with sciatica.

What Causes Need of Special Sleeping Positions for Sciatica

Occupational stress can cause a need for sleeping positions for sciatica.  Usually jobs that result in sciatica put a physical demand on the body.  Any job that requires bending or twisting of the back can lead to back pain.  However, other causes can be at the root of a sciatica diagnosis.  Interestingly, things like wearing high heels or pregnancy can increase the chances of having sciatic pain.  Herniated discs or slipped discs (Spondylolistthesis) and degenerative disc disease can also be the culprit.  Other potential issues that may leave you wanting sleeping positions for sciatica include:

• Obesity or sudden weight gain.
• Injury to the back.
• Sleeping on a mattress that is too soft.
• Having Facet Joint or Piriformis Syndromes.
• Bone spurs.
• Experiencing Osteoarthritis.
• Having unusual spinal curvature.
• Spinal Stenosis (narrowing of spinal column).

Symptoms of Sciatica

Sleeping positions for sciatica can help reduce the number of symptoms experienced by sufferers at bedtime.  These symptoms can include dull or sharp pain in the butt and any part of the legs.  Some people experience a burning sensation or tingling in one or more parts of the leg.  Limb numbness or a pins and needles feeling can keep you up at night.  Likewise, muscle spasms can not only keep you from falling asleep, they might even wake you up after you dose off.  During the day, patients with sciatica can encounter issues with standing and walking due to weakness.  Even sitting can be difficult.  A sciatica diagnosis means these symptoms occur due to an issue that originates in the spine.

Why is Sciatica Pain Worse at Night

Some people feel that sciatica symptoms are more prevalent at night which is why sleeping positions for sciatica are important.  Sleep surfaces can cause abnormal curvature of the spine, increasing pressure points along the vertebrate.  Ironically, this pressure occurs just as you are trying to rest.  Gravity and your body weight work against the condition which irritates the sciatic nerve.  You end up with increased symptoms at night.  The good news is that there are lots of ways you can contend with nighttime sciatica.  Finding a sleeping position for sciatica relief is just one.

Pain Relieving Sleep Positions for Sciatica

Mattress firmness and sleeping positions for sciatica both play a part in comfort and pain relief.  When the sciatic nerve located in the lower lumbar region is irritated it can cause radiating pain along the nerve.  This nerve is located in the lower back and it runs down the legs.  To keep the nerve from being aggravated, maintain proper alignment of the spine.  Which position you typically sleep in affects which mattress firmness will help you achieve this alignment.  For example, side sleepers who use a soft mattress will allow for better alignment.  Support at the hips and shoulders in this position are vital.  Stomach sleepers need firmer mattresses and back sleepers often do best on a medium firm surface.

Stomach Sleeping Positions for Sciatica

Stomach sleepers beware.  This is the worst position to use if you suffer from sciatica pain.  This position literally causes neck strain and unnatural curvature.  Both cause pain eventually.  However, because bad habits are hard to break, we will talk about altering a stomach sleeping position for sciatica patients.  If you must sleep on the stomach, place a pillow or two beneath the pelvic area and lower abdomen.  Without the pillow(s), the body will arch and the back will extend into an unnatural position for resting.  Pillow use may force the body into a less harmful position.

Back Sleeping Positions for Sciatica

Incorporating pillows into any sleeping positions for sciatica can be helpful.  For people who sleep flat on the back, one smaller pillow can be placed in the crevice of the back.   Then, a couple pillows can be strategically placed beneath bent knees and lower legs.  Pillow use can make sleeping on the back more comfortable and result in better sleep.

Side Sleeping Positions for Sciatica

Sleeping on the side is often the one of best sleeping positions for sciatica.  Find relief in this position by curving and stretching the spine, sleeping in the fetal position.  This takes pressure off of the discs.  Be careful not to roll forward or twist the body.  That will only further damage the nerve.  For an even better back alignment, bend both knees and place a pillow between them.

Other Sciatica Sleep Solutions

Don’t stop at sleeping positions for sciatica on your journey to better sleep.  There are numerous other ways to address this condition at bedtime including:

• Pre-sleep warm bath.
• Purchase a new mattress with corresponding firmness to desired sleep position.
• Use pillows to compliment sleep position.
• Consider over-the-counter remedies and anti-inflammatory meds.
• Talk to your doctor about prescription medications.
• Develop good nighttime rituals.
• Utilize massage.
• Switch out your neck pillow accordingly.
• Use targeted heat and pain patches.
• Perform stretches prior to sleep.
• Use adjustable bed positioning for pressure relief.

Sciatic Nerve Pain Relief at Night

Finding the best personal sleeping positions for sciatica can make a big difference in your sleep quality.  Actually getting adequate sleep plays a role in the healing process.  Without sufficient sleep, the mind actually perceives pain to be more intense. So, what starts as pain causing sleeplessness results in sleeplessness causing more intensified pain.  To get ahead of the cycle, focus on what you can do to increase the quantity and quality of your sleep.  Creating a bedroom environment and bedtime routine that encourages sleep is a great start.

How to Sleep with Sciatica Pain During Pregnancy

Need sleeping positions for sciatica because of pregnancy?  Just like with many other things that happen to your body during pregnancy, special rules apply.  First and foremost, talk to your OBGYN.  He or she may determine that prescription and over-the-counter medications are out of the question for your particular case.  All hope is not lost.  In addition to using sleeping positions for sciatica you have other options for relief as well.  Your physician may recommend physical therapy or therapeutic massage.  Both of these options help loosen tight muscles.  Prenatal yoga is another great option to try!

Conservative Treatments

When any of the sciatic nerve roots experiences flare-up, symptoms can present.  The position your body is in may impact it but it may not.  Ultimately, sleeping positions for sciatica are not always effective.  Therapeutic interventions such as spinal manipulation and physical therapy are some of many conservative treatments for sciatica.  Others include acupuncture, non-steroidal anti-inflammatory medications, behavior modification, and epidural steroid injections.  Some research points to bed rest as a possible treatment while others encourage staying active.  Most of the time these conservative treatments are exhausted before disc surgery is even considered.