Sleeping with sciatica can be difficult due to the pressure caused by lying. It may add to the pressure on your lower spine. However, there are certain things which can help you sleep well, even with sciatica.
In this blog, we will discuss a few things that aid better sleep such as spine-friendly sleeping positions, light stretching, or massage, and warming up before going to bed.
Top Three Tips That Help You Sleep Better With Sciatica
We understand that sleeping can seem like a chore with sciatica, which is why we have prepared a useful list for our readers. Incorporate these tips for getting relief for your sciatica pain in bed and get your beauty sleep in peace.
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See A Doctor
If you suspect throbbing pain in your lower spine, it is best to consult a medical professional. As a first point of contact, Dr. Raza Jafri will tailor a personalized treatment plan ranging from physiotherapy, massage, steroid injections, or over-the-counter pain relievers based on your medical history, age, current conditions etc. Medical professionals can diagnose the right cause, while ruling out more serious health problems and promising an effective sciatica treatment for pain-free days and nights.
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Invest in Supportive Mattress and Orthopedic Pillow
Considering your choice of mattress and pillows can also help relieve sciatica pain. Research has confirmed that a medium-firm mattress is the best option for providing spinal support and relieving back pain. Apart from the mattress, investing in an orthopedist-approved pillow can also improve sleep quality and relieve pain.
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Recommended Sleeping Position For Sciatica Pain
Ideally, if you are diagnosed with sciatica, sleeping straight on your back with one pillow under your head and another large and firm pillow under your knee is recommended by a practitioner in this field. He confirms that this position keeps your spine aligned without putting extra pressure off your discs and vertebrae.
If you prefer sleeping on your side, which is undeniable, placing your pillow under your head and between your knees can get you in a comfortable sleeping position.
Dealing With Sciatica In Pregnancy – How To Sleep Peacefully?
Many people report sciatica pain in pregnancy, which makes sleeping a little more difficult considering the added weight of the baby.
If you are dealing with similar symptoms, it is best to get a pregnancy pillow for increased comfort. Your gynae can recommend the best practices based on your case.
Sleeping Positions NOT Recommended in Sciatica
- If you have sciatica, sleeping on your stomach should be avoided. It can put strain, making the pain worse.
- Do not sleep with your one leg flexed if you are experiencing sciatica.
Relieve Sciatica Pain with These Exercises and Lifestyle Changes
In order to manage sciatica pain at night, it is important to keep your body in motion. Light exercises, yoga, and Pilates are recommended by doctors. Poses like cat-cow, pigeon pose, bridge Pilates technique, arm/leg reaches, and taking short walks might help you sleep better with sciatica.
Apart from exercise, light massages and warm baths before bedtime can help relax muscles and aid better sleep. Applying cold or hot compress can improve blood flow and relieve pain too.
Don’t Let Sciatica Keep You Up At Night
Irregular or unhealthy sleep due to sciatica can affect your overall health. Hence, book an appointment with our sciatica specialist, Dr. Raza at Genesis Pain Clinic for quick diagnosis, effective pain relieving treatments and long term care options. Dial us at (913) 871-9888 for additional queries.