What is the best sleeping position for sciatica? On the back!
According to research, many people experience pain relief when they sleep on their backs. The low back and sciatic nerve may feel less strain as a result. Elevate the knees by putting one or more pillows beneath them for the best results. A pillow should be used to support the neck as well.
Sciatica is a painful condition that develops when the sciatic nerve is irritated or compressed. Beginning in the low back and buttocks, sciatic pain can radiate down the leg to the foot. Most often, only one leg is impacted. There are different degrees of pain that have been described as being sharp, burning, throbbing, pulsating, or shooting. The affected leg’s muscles may become weak as a result. There might be tingling in the foot and toes or numbness in the leg. The pain might get worse in specific positions or during particular activities.
Please continue reading as I give you more specific information about the best sleeping position for sciatica.
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Sleep Positions For Sciatica
Finding a comfortable position to fall asleep and stay asleep can be very difficult when experiencing sciatica pain or flare-ups.
It may take some time to find the sleeping position that works best for you, but certain positions have been shown to relieve sciatic pain.
On Back With Elevated Knees
Your body is less stressed on either side of your body when you sleep on your back, also referred to as the supine position.
To keep your spine curled and to relax your hip flexors, place a thick pillow under each of your knees. This is regarded as the best position for relieving sciatica pain.
Lay flat on your back and raise your knees by putting several pillows underneath them to achieve this position.
Use as many pillows as you find comfortable.
On Side
You can still experience pain relief in your preferred position if you prefer to sleep on your side.
If done correctly, side sleeping can relieve pressure on your muscles, disc, and sciatic nerve.
Keep the hips straight, the knees slightly bent toward the chest, and the spine straight.
With your injured side on top, position yourself in the proper position by putting a small pillow between your waist and the mattress.
Fetal Position
Your vertebrae’s intervertebral space can be widened by sleeping in the fetal position.
Lay with your injured side on top, similar to the side position previously described.
You should bring your knees in toward your chest and place a pillow between them.
Sleep On The Floor
According to some sciatica sufferers, sleeping on the floor reduces their chronic pain.
This might be the case because unnatural spinal alignment can result from soft surfaces.
Make sure your neck, back, and legs are supported appropriately if you decide to give it a try. It is also advised that you recreate any of the aforementioned positions on a thin yoga mat or towel that has been laid out on the floor.
Sleep Positions To Avoid
The position of sleeping on one’s stomach is not advised for the relief of sciatica; in fact, it can exacerbate the condition and harm the nerve.
Your muscles and joints may experience additional strain if you sleep on your stomach, increasing the likelihood of complications.
Worst Sleep Position For Sciatica
When dealing with sciatica, sleeping on the stomach is not advised. This position tends to flatten the natural curve of the spine and tends to put undue strain on the muscles and joints. Additionally, it might strain your neck.
What Is Sciatica?
When your sciatic nerve is pinched, irritated, or injured, you experience sciatica, which is nerve pain. The sciatic nerve originates in the pelvis and travels through the buttocks and down the leg to the knee. It joins with additional nerves at the knee that pass through the foot and down the calf.
Lower back pain and sciatica are not the same. Lower back pain is localized to one area of your back. But if you suffer from sciatica, you might observe:
- Lower back pain that radiates to the foot and is sharp, burning, or shooting.
- muscle weakness in one or both legs or feet.
- numbness in one or both legs.
- a leg, foot, or toe sensation of pins and needles
Depending on which part of the nerve is impacted, the location of sciatica pain may change. “According to Sieberth, you might experience discomfort or tingling down your leg’s front, back, or side. “The discomfort may be constant or only present itself when you lie or sit in a particular way.”
Why Is Sciatic Pain Caused?
A compressed or pinched nerve in the lumbar spine is typically the cause of sciatica. A herniated disc that protrudes into the spinal canal and squeezes the sciatic nerve may cause this. The nerve may also be compressed by a tumor or a bone spur. Also causing sciatica is spinal stenosis, which is a narrowing of the spinal canal. Obesity, improper lifting, spinal arthritis, and spinal injury are additional risk factors.
Avoid These Sciatica Pain Sleeping Positions
If you have sciatica or other types of lower back pain, it’s generally advised that you stay away from sleeping on your stomach.
As a result of sleeping on your stomach, your spine naturally curves toward the mattress. If you sleep on a soft mattress, this curvature could strain your muscles or joints.
It’s a good idea to avoid twisting your spine or hips while you sleep, regardless of the position you choose, as this could put pressure on your sciatic nerve.
What Causes Sciatic Nerve Pain To Worsen While Lying In Bed?
Some sciatica sufferers notice that lying down makes their symptoms worse. Lying down can put more pressure on a sensitive nerve, especially if you have a soft mattress that makes you slouch with your spine bent.
When To See A Doctor
For a proper diagnosis if you’ve been experiencing sciatica pain for more than a week, it’s important to see a doctor. The best course of treatment can be suggested and they can assist you in identifying the source of your sciatica pain.
Tips To Relieve Sciatic Pain When Sleeping
Here are some suggestions for relieving sciatic pain at night.
- Avoid using mattresses that are too soft. Your spine may become out of alignment and cause to sink into an overly soft mattress.
- Try a medium to firm mattress. A 2015 review of studiesTrusted Sources found that mattresses self-identified as medium-firm were best for promoting sleep quality and spinal alignment. Try out these mattresses for sciatica.
- your mattress with plywood. Try sandwiching a piece of plywood between your mattress and boxspring if you find your mattress to be too soft. You might also try placing your mattress on the ground.
- A body pillow comes to mind. You might be able to avoid turning from your side to your stomach in the middle of the night if you use a body pillow.
- Consider doing yoga or stretching. Your pre-bed routine may benefit from adding some light yoga or stretching to help relax your muscles and relieve nerve pressure.
- Take a warm bath. Warm baths can sometimes help lower back pain sufferers feel better.
- Observe good sleeping habits. Maintaining healthy sleeping practices, such as avoiding caffeine before bed and keeping your room at a comfortable temperature, can help you get better overall sleep.
Conclusion
So, what is the best sleeping position for sciatica?
When you have sciatica, the condition is not only painful but also uncomfortable. Many people who have sciatica or sciatic pain when lying down find it difficult to learn how to stand, walk, sit, and many others find it difficult to learn how to sleep. Some people experience anxiety in the hours leading up to bedtime due to sleeping with sciatica as they mentally prepare for the possibility of once again not getting a good night’s rest.
I appreciate your reading.