Sciatica is a condition that can make it really difficult to get a good night’s sleep.
While you may struggle to completely eliminate sciatica pain, you can experiment with several sleeping positions to get some level of comfort and sound sleep. These sleeping positions put less pressure on your nerves and are highly effective for pain prevention.
Read this article to learn about tips for sleeping if you have sciatica.
Ensure Spinal Alignment
Good spinal alignment ensures that your back is not arching too much.
This means that your hips, shoulders, and head should be in a straight line. Keeping a small pillow under your neck and between your knees further straightens your spine.
Although this sleeping position might feel uncomfortable at first, with time, you’ll get used to it.
Sleep On Your Side
Sleeping on your side takes the pressure off your sciatica nerve and often eases pain.
Lie down and ensure that the leg that hurts is on the top to avoid straining it. Put a pillow between your mattress and waist to close any gaps and decrease side bending.
Additionally, you can also place a pillow between your knees. This takes the pressure off your pelvis and aligns your knees. You can also place another pillow behind your back to get the most comfortable sleeping position for a good night’s sleep.
If your back pain is due to a herniated or ruptured disc, then sleeping in a fetal position may be the best strategy.
Sleeping on your back can pressure your spine and aggravate this pain. However, the fetal position takes off this pressure and can ease the pain.
To get into a fetal position, your body needs to take a C shape. Lie down on your side and bring your knees close to your chest. If it feels too uncomfortable, you can place a pillow under your waist or knees.
Try Sleeping On Your Stomach
Stomach sleeping is the opposite of sleeping in a fetal position since it forces your back into an arch shape.
It doesn’t work for everyone, though. But if you can manage it, then it can soothe your back pain to some extent.
Sleep On The Floor
While soft surfaces like mattresses are comfortable for many people, they are not the best for aligning the spine in others. You may benefit from hard surfaces like the floor. So if you’re having trouble maintaining your sleeping positions, try sleeping on a hard surface like the floor.
Moreover, you can put a camping mat or a yoga mat on your sleeping place to maximize comfort.
Experiment with the above sleeping positions, but you might need expert help if it doesn’t help. And remember, if it hurts it probably isn’t right for you.
At Active X Backs, we are members of the International Association for the Study of Pain and provide the best sciatica treatment at our clinic in Edinburgh. We also provide back pain and sciatica online consultations.
Click here to book an appointment today.