Are you feel discomfort or pain during sleep with sciatica pain? You are looking to find the best sleeping position for Sciatica for comfortable sleep?
You are not alone with this problem. Sciatica is a debilitating condition across the globe. It affects day-to-day life and is especially difficult to get a good sleep every night.
Don’t overthink that it is not hard to sleep while facing this problem. Trying a comfortable sleeping position with the support of pillows is the key.
Apart from that, doing yoga poses in the evening aids in fast recovery over this issue. Keep on reading to get the best sleeping positions and other things that support getting sleep.
What is Sciatica?
Sciatica is nerve pain caused by irritation or compression of the sciatic nerve. It indicates a pain that extends along the way of the sciatic nerve and equally divides your lower back through the hips, buttocks, and downwards towards both legs.
Sciatica pain worsens with the lumbar spine’s flexion, twisting, bending, or coughing.
Most of them confused with any lower back pain like Sciatica. But it’s not true.
What Causes Sciatica
Sciatica is a debility condition caused by irritation or compression of the sciatic nerve on your back region. National Institute of Health evaluates by a herniated disc with nerve root compression, but lumbar stenoses and rarely tumors.
The problem leads to lumbar spinal Spondylolisthesis or a relative misalignment of one vertebra relative for older adults.
Best Sleeping Position for Sciatica
Everyone has a favorite sleeping position, but you need to choose the recommended one based on your choice regarding Sciatica.
Finding which position suits you is difficult over various sleeping positions. When you feel discomfort in one position, try to adjust to other positions by avoiding pressure on your spine and back.
Here we list the best sleeping position to get a good sleep every night.
1. Sleeping on your Back – Top priority for Sciatica Pain
Sleeping on your back is the comfortable and best sleeping position for Sciatica pain.
- Gently lie on your back in a relaxed way. Confirm that your whole body is in contact with the mattress. Don’t bend your spine or not adjust it.
- Keep your shoulder in touch with your mattress along with the rest of your one side.
- Now, place a pillow under your knees. If there is any space between your back and the mattress, then place a small pillow or more for extra comfort.
Sleeping on a back with placing the pillow under your knees keeps your hips and back in a proper alignment.
2. Sleeping on Side – Second best position
Some researchers claim that sleeping on the side is very comfortable for lower and middle back support. It reduces the pressure over the sciatic nerve region and the lower back.
Sleeping on a side with placing the pillow in between your knees keeps your hips, pelvis, and back in a proper alignment.
- Lay on your back and roll towards the left or right side.
- Keep your shoulder in touch with your mattress along with the rest of your one side.
- Now, place a pillow in between your knees.
If there is any space between your waist and the mattress, then place an extra pillow or more support.
Ensure that your pillow under your head keeps your neck aligned with proper spine alignment.
Don’t forget to turn the other side at some time interval to prevent more stress over one side.
3. Sleeping in Reclined Position – Try this One
Have you find yourself comfortable sleeping in a reclined position for Sciatica rather than a flat surface, then try to invest in the best adjustable mattress for your choice.
- Placing a pillow under your thighs gives extra support and prevents pressure on your lower back.
Reclining position benefits a lot by maintaining a proper spine angle for your thighs and trunk.
Avoid Sleeping on Stomach
Sleeping on your stomach is a bad posture for Sciatica because it adds more strain on your lower back region.
Try to avoid this position when you face any pain while lying in this posture. It gives extra pressure to your neck muscles, sciatic nerve and lower back.
But if you like to sleep on your stomach, and there is a trick to make it easy and comfortable.
- Lay on your front with the stomach.
- Place a pillow under the abdomen’s lower area to avoid more pressure on your back. You don’t need a pillow under your head for this position. If you need a pillow, then use a thinner one.
Best ways to sleep with Sciatica
Apart from sleeping, there are many best options to relieve sciatica pain.
1. Avoid Stress to Fall Asleep Quickly
Sleep has a direct relation to your pain. When your mind is emotionally involved in any thinking, your body gets strained, and the pain start. You can’t get into a state of sleep.
Even though you choose the best sleeping position, avoiding stress is advisable by sleep experts.
So I recommend you to practice breathing exercises or pranayama in the evening. It helps calm down your mind and body and get ready quickly into a relaxed mode.
2. Try Some Yoga Poses
Yoga Poses completely guaranteed you to get rid of this sciatica pain faster than you think. Yoga prevents tightness and stiffness of the muscles and nerves, increasing strength and flexibility.
Ancient Yogic research shows these three yoga poses wholly recovered from this pain.
Yoga Pose 1 – Cobra Yoga Pose (Bhujangasana)
Cobra Pose stretches your lower back and the sides of your lower back. It has mind-blowing benefits on your back region.
The Slipped discs are set in order. Back sciatica, lumbar pain are tumbled down, and the spine gets strengthened.
1. Gently lie flat on your stomach, preferably on a yoga mat. Confirm that your legs are together against the floor.
2. Place the chin on the floor, keep the palms near the chest, press the palms to lift the head.
3. As you inhale, press the palms, raise the trunk to the navel.
4. Lift the head and see the roof. Stay in the position from 1 to 20 counts.
5. Now, slowly lower down the trunk and place the chin on the floor.
Remember: This Yoga pose should do facing towards the east.
Yoga Pose 2 – Salabhasana (Locust Pose)
It is the most restorative yoga pose for all back area ailments. It helps a lot by removing the strain over our back from nerve pain to muscle pain.
1. After practicing the cobra pose, place the chin on the floor.
2. Keep the hands stretched, close to the body with palms upward.
3. Push the toes of the left leg on the floor and lift the right leg.
4. Please keep it to an angle of 40 degrees to the floor without bending the knees.
5. Maintain the pose for 15 counts breathing normally.
6. Now, slowly lower the right leg to the floor.
7. Likewise the left leg to an angle of 40 degree to floor for 15 counts in normal breathing.
8. Total of two rounds has to be practiced.
Yoga Pose 3 – Makarasana (Crocodile Pose)
It gives an ample amount of rest for your lumbar and lower back region.
1. After practicing the Locust pose move your hands forward.
2. Bend and tuck the right hand on the left shoulder and hand the left hand’s elbow and place it on the right shoulder.
3. Press the forehead in between the hands.
4. Keep both the legs apart. Breathe deeply and keep your eyes closed.
5. After some minutes, bring the legs together, release the hands and place them to the side of the body.
6. Roll to the left or right side, slowly raise and sit.
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3. Focus on Sleep Schedule
Habitually scheduling your sleep is the first thing to fix for good sleep.
Try to maintain the same wake-up and Bedtime every day. Stick this on the weekends too.
As you can keep this properly every day, your internal clock automatically set into the sleeping pattern. You can naturally be alarmed inside to go to bed daily.
4. Take Bath before Sleep
Take a bath before sleep improves the chance of getting sleep quickly. Try to take a bath before couple of hours before sleep is the best one.
It cools the body temperature drops down, increases blood circulation, and helps to relax your mind and body.
Yes, various studies mentioned bath before bed makes a significant impact on sleep quality.
5. Invest a Best Mattress
Don’t underestimate the pain caused due to an old or lousy mattress. During the recovery process, you spend around 8 to 9 hours on your mattress every day. So think about the importance of a mattress when it comes to sound sleep.
Choosing the best mattress gives half the relief for your pain because it supports your spine in a proper proportion.
Don’t buy a firm mattress based on any expert’s opinion. It gives no comfort and increases the pain even worse. As a result, it ends up in a low quality of sleep. Also, don’t choose a very soft or soft mattress. It won’t help you anymore.
Must Read – How many hours of Sleep do Adults Need
My recommendation is the best mattress for Sciatica is a medium-firm mattress. That is the best choice for you.
If you have a budget to replace with a new one, blindly go with a memory foam medium-firm mattress.
6. Pillow Shapes the Position
Pillow is the essential part of your comfort when forming the best sleeping position.
Using a soft to the medium-firm pillow for sciatica pain gives your head and neck more support and keeps in a straight alignment.
For Back Sleepers, your pillow fills the gap under the knees, neck, and neck region. Memory Foam Pillow is the best option for a good sleep.
For Side Sleepers, a Medium Firm pillow is the best to look for comfort. Try to choose an extra-wide Pillow to place your ear and shoulder for your comfort. Also, place a medium-firm pillow between your knees to make your spine straight.
Sleep with Sciatica now not complicated for you because we give the practical issue ahead over the problem. Just spend five to ten minutes on the Yoga Pose makes a significant impact on your recovery process.
There are no words to mention the benefits you got from a deep sleep. So don’t underestimate any external factors like pain, work, party, social media, etc. Try to keep the methods we assure you can easily overcome sciatica and back issues.
Frequently Asked Questions
1. How to prevent Sciatica while sleeping?
It is effortless than you think.
- Try the best sleeping position based on your comfort.
- Avoid overeating at dinner and take fresh fruits or boiled foods.
- Select the best medium firm mattress for Sciatica.
- Choose the best memory foam pillow to maintain the sleeping position.
- Do Yoga poses in the evening every day as a part of your life.
- Take a bath 1 hour before Bedtime supports to fall asleep quickly.
2. What is the best sleeping position for sciatica pain?
Sleeping on your back with a pillow under knees, sleeping on the side with a pillow in between knees and Recline position are the comfortable and best sleeping position for Sciatica pain.
3. What is the best sleeping position for sciatic nerve pain?
Side Sleep is the best for sciatic nerve pain, but feel discomfort while lying on the side. There is a way to make it right. Usually, sleeping on the side misaligns your spine proportion. That leads to lower back pain. Keep a medium-firm pillow between your knees to make your spine straight.