How to Sleep with Sciatica 

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Learning how to sleep with sciatica can be incredibly difficult, especially as the condition is very common and easily aggravated. Luckily, there are several ways to ensure you get a great night’s sleep in spite of the ailment. These range from altering your sleeping position to making lifestyle changes.

The team at Grosvenor Mobility have taken a deep dive into sciatica and how to find comfort in spite of the condition, as below.

What is Sciatica?

Sciatica is a medical condition whereby your sciatic nerve, which spans your buttocks down to your legs, becomes irritated. There are several different symptoms and sensations associated with sciatica, including tingling, numbness, weakness and muscle spasms. However, most individuals experiencing sciatica will feel a dull ache or burning sensation, which can interfere with daily activities or sleeping.

Unfortunately, there are several easy ways to irritate the nerve. These range from tight clothing, to a sedentary lifestyle, stress, weight, sitting incorrectly or sleeping in the wrong position. This means sciatica is common, especially in elderly and less mobile individuals.

How Does Sciatica Impact Sleep?

Sciatica is not only uncomfortable, but it’s very easy to further aggravate the condition. This means that many individuals will experience discomfort, making it difficult to fall asleep easily. Some sufferers will also experience sharp pains, meaning you may wake up in the middle of the night. This can cause you to become restless, which can often worsen the condition.

Best Sleeping Positions for Sciatica Relief

While it is more difficult to sleep with sciatica, it’s not impossible! We’ve outlined how to relieve sciatica pain in bed, as how you lay in your bed is an important means of reducing the pressure on your sciatic nerve.

Sleep on Your Side

Sleeping on your side is a great way to alleviate the pressure on your nerves, especially if you choose to sleep on the side opposite the aggravated nerve. To further support your body, we also recommend placing a firmer pillow between your legs, as this will keep your spine correctly aligned and help lower your pain. You should additionally make sure to place a good, supportive pillow under your neck.

Elevate Your Legs

Another excellent sleeping position for those who suffer from sciatica is sleeping with your legs elevated. You can do this through use of a pillow or two, or use an adjustable bed, which can elevate your legs with ease to take pressure off your spine and nerves, while helping to distribute your body’s weight evenly. This in turn can relieve your pressure points, with a 45-degree angle the optimal posture for the best night’s sleep.

Avoid Sleeping on Your Stomach

While sleeping on your side and elevating your legs are two of the best, most comfortable positions for sciatica pain relief, sleeping on your stomach is likely to worsen the problem. This is because the position is unnatural, exacerbating pain and making it more likely you’ll wake up throughout the night due to discomfort or pain.

Tips for Reducing Sciatica Pain

Unfortunately, your sleeping position alone likely isn’t enough to completely reduce sciatica pain. You’ll also have to take into consideration lifestyle changes, mobility aids and your sleeping environment. We’ve put together several tips below!

Lifestyle Changes

It’s essential to try and make as many beneficial lifestyle changes as possible to relieve sciatica pain in bed. These range from sciatica stretches in bed through to improving your posture and managing your weight. If you’re a smoker, you may also want to consider quitting, as doing so can improve blood circulation.

Adjustable Beds

One of the best ways to reduce sciatica pain, adjustable beds work by allowing you to raise and lower both the head and foot of the bed. This means complete flexibility in choosing a sleeping position, which can alleviate any pressure on your nerves. For example, you can elevate your legs with ease without using pillows, which might not provide proper spinal alignment. We offer several different types of adjustable beds, from the Nightingale to the Goldfinch, with all of our beds available in a range of finishes and styles to suit any home.

You can also choose from an extensive range of materials to personalise your bed!

Gentle Exercises

It can be difficult to exercise when you suffer from low mobility or you’re elderly. However, participating in regular, gentle exercises can help to reduce inflammation and strengthen the muscles in your spine, helping to relieve sciatica pressure. Whether walking, yoga and pilates or exercises you can complete from home, these will all help your back and general flexibility.

There are also several sciatica exercises you can complete in bed, including pelvic tilts, knee-to-chest stretches and rolling your knees from side to side.

Sleep Hygiene

It’s important to practise sleep hygiene to achieve restorative sleep – let alone relieve sciatica pain! By creating a sleep-friendly environment and following consistent sleeping practices, the quality of your sleep will improve. With less tossing and turning each evening, you can also experience a reduction in sciatica symptoms. Examples of how to practise sleep hygiene include creating a relaxing bedtime routine, limiting your screen time before bed and trying to maintain a regular sleep schedule.

Learn How to Sleep With Sciatica & Try Our Furniture Today

Individuals wanting to try out our range of mobility furniture may benefit from free, no-obligation home trials. In addition, our customer service team are on hand to offer expert advice, whether you suffer from low mobility or just want to improve your sleep.

Get in touch today to discuss our mobility furniture and reduce your sciatica pain for a better night’s sleep!