Sciatica can sometimes be more painful at night because lying down may increase pressure on the sciatic nerve. It’s a vicious cycle because your body needs plenty of sleep to keep your pain to a minimum. If your pain is keeping you up at night, there are a few things you can try at home. You may also need regular physical therapy sessions to help you manage your sciatica.
In this blog post, we’ll share seven tips on how to get better sleep with sciatica.
7 tips for getting better sleep with sciatica
Sciatica is very common, and people experience it for many different reasons. It may be related to a herniated disc or an injury, and some people have it during pregnancy. Some people have chronic sciatica from conditions like osteoarthritis, spinal stenosis and degenerative disc disease.
Besides pain in the lower back, buttocks and legs, symptoms of sciatica may include numbness and tingling. If you’ve had these symptoms for more than a week or if they keep coming back, you should see a doctor or a physical therapist for an examination.
The following are seven strategies that can help you get better sleep with sciatica:
Side sleeping — Most experts recommend for people with sciatica to sleep on their side, preferably the side where they experience less pain. It may help to put a pillow between your knees. This can keep your spine aligned and neutral and prevent you from turning over.
Back sleeping — Some people may find that back sleeping aggravates their sciatica, and for others, it’s a relief. Try putting a pillow under your knees to slightly bend them. This straightens out your lower back, which can sometimes take pressure off the sciatic nerve.
Pillow placement — Depending on your sleeping position, additional pillows may help provide support and keep you from tossing and turning. If you sleep on your side, putting a pillow between your knees may help. You could also sleep with a body pillow behind your back for support. If you sleep on your back, putting a pillow under your knees can help your lower back feel more supported and aligned.
Avoid stomach sleeping — Sleeping on your stomach is not recommended since it puts extra strain on the lower back and sciatic nerve. If you can only sleep on your stomach, put a pillow under your abdomen. This is particularly helpful for those with degenerative disc disease.
Bedtime routine — Before you go to bed, take some time to get relaxed. Take a soothing bath or do some gentle stretches. Yin yoga is great for loosening up the lower back and helping you get into a state of relaxation.
Mattress selection — If you’re sleeping on an old mattress, your back may not have enough support. It’s good to replace your mattress at least once every 10 years. The best type of mattress for you will depend on your body type. In general, people with sciatica should have at least a medium-firm mattress. You may also consider mattresses with zoned support.
Adjusting position — Don't hesitate to switch positions throughout the night if you wake up experiencing pain. It will take some experimenting to figure out what works best for you. Try to go to bed at a consistent time and give yourself plenty of time to wind down before you go to sleep.
Try physical therapy to help you sleep better with sciatica
If pain from sciatica is keeping you up at night, you may be more vulnerable to aches, pains and poor health in general. You should seek treatment so you can feel more rested and stay well. Sciatic nerve pain is almost always due to an injury or a structural condition. It’s critical for treatment providers to get a clear understanding of what’s causing sciatica in order to provide effective treatment. Physical therapists are experts in musculoskeletal conditions like sciatica and other conditions that cause back pain.
At KC Rehab, we get to know each patient on a personal level and listen to you so we can understand what you’re experiencing. Treatment begins with an in-depth assessment, and then we work with you to create a personalized treatment plan.
Did you know that physical therapy is covered by most insurance plans? We accept all major insurance plans, and we’ll check with your insurance company to verify coverage. You also don’t need a referral to see a physical therapist, so you can make an appointment today.
Are you looking for sciatic nerve pain treatment that can help you rest easier? Schedule an appointment to get started or contact us with questions.
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