The sciatic nerve is your body's biggest nerve. It begins at your spinal cord and travels down the back of each of your legs, passing through your hips and buttocks.
Sciatica is caused by an impingement of the sciatic nerve, and it is most usually caused by a herniated disc in your lower back. Sciatica is distinguished by shooting pains along the nerve. Pain can range from minor to intense, usually limited to one side.
With sciatica, getting a decent night's sleep might be tough. Certain positions of lying can put pressure on your inflamed nerve, causing symptoms to flare up. Some positions, however, are less prone to cause pain.
It may take some trial and error to find the ideal position to relieve sciatica. However, as a general guideline, it's best to remain in positions that keep your spine in its natural alignment.
1. On your side
Sleeping on your side may help relieve discomfort by reducing pressure on your inflamed nerve.
How to set up:
- Place your hurting side on top of your mattress.
- If there is a space between your waist and the mattress, consider placing a small pillow here to avoid side bending.
2. Put a cushion between your knees.
Placing a pillow between your knees helps maintain a neutral pelvis and spine. It also keeps your legs from spinning at night.
How to set up:
- Place your shoulder on your mattress first, and then rest the rest of your body on it.
- Bend your knees and place a tiny cushion between them.
- You can also place a little pillow beneath your waist if there is space.
3. Fetal position
The fetal position allows for more room between your vertebrae, which may alleviate back pain caused by a herniated disc. Some patients, however, report that it aggravates their discomfort.
If the fetal position causes you pain, consider one of the other postures on this list.
How to set up:
- Lie on your side and pull your knees to your chest in the shape of a "C."
- A pillow between your legs or under your waist might also be used.
4. Lay on the back with a pillow between your knees.
Lying on your back allows your weight to be distributed evenly across your back. By relaxing your hip flexors, placing a large pillow under your knees may assist in retaining the curvature of your spine.
How to set up:
- Lie on your back and place a pillow under your chin for support.
- Place one or two cushions beneath your knees and lay your heels against the mattress.
5. Place a cloth or pillow beneath your lower back.
By decreasing the distance between your back and the mattress, placing a towel or small pillow under your lower back can assist in keeping your spine in a neutral position.
How to set up:
- Place a comfy pillow behind your head and lie face up.
- Place a thin pillow or cloth under your lower back to help you retain your pelvis in a neutral position.
- If you find it more comfortable, you can combine this approach with a pillow under your knees.
6. Sleep on the floor
Soft surfaces might cause your spine to deviate from its natural alignment. Sleeping on the floor may help you keep your spine in optimal alignment.
How to set up:
- Place a thin mat on the floor where you wish to sleep, such as a yoga mat or a camping mat.
- Lie down in any of the postures listed above or in any other position that feels comfortable to you.
Tips to relieve sciatic pain when sleeping
Here are some tips for dealing with sciatic pain when sleeping:
- Avoid using soft mattresses. A mattress that is too soft might lead your body to sink into it, throwing your spine out of alignment.
- Consider a medium to firm mattress. Medium-firm mattresses are the best for increasing sleep quality and spinal alignment.
- Place plywood beneath your mattress. Place a plywood board between your mattress and the box spring if it is overly soft. You might also try laying your mattress on the ground.
- Consider using a body pillow. A body cushion can assist you in avoiding switching from side to stomach in the middle of the night.
- Think about stretching or yoga. Light stretching or yoga before bedtime mayt release your muscles and relieve strain on your nerve.
- Take a hot bath. A warm bath may relieve some persons suffering from lower back discomfort.
- Maintain proper sleep hygiene. Maintaining excellent sleep habits, such as keeping your room at a comfortable temperature, going to bed at the same time every day, and avoiding coffee before bed, can all help improve your overall sleep quality.
Conclusion
If you've had sciatica pain for more than a week, you should see a doctor for a proper diagnosis. They can assist you in determining the source of your sciatic pain and recommending the best treatment alternatives.
