Tips for Sleeping Soundly with Sciatica

Sciatica is one of many sleep-killers our that bodies can throw at us. In fact, studies suggest that up to 55 percent of patients with chronic low back pain conditions also have issues with sleep.

So, while it’s no surprise that it’s difficult to sleep with burning, tingling, or shooting pain in your back or legs, that doesn’t mean you’ll have to admit defeat and resign to chugging an extra cup of coffee the next day. Here are some ways to keep your sciatic symptoms at bay while you sleep.

First, What Is Sciatica?

“Sciatica is pain in the low back, hip and often the thigh and leg. It is often caused by irritation of the spinal nerve roots,” states Christopher Ornelas, M.D., a board certified surgeon and assistant professor at USC Keck School of Medicine in Los Angeles.

Sciatica a term used to describe the sciatic nerve being compressed, resulting in inflammation. The inflammation can result in pain, burning, or a tingling sensation that begins in the low back and reaches down to the end of the leg. Muscle weakness and poor reflexes can also be symptoms of sciatica.

What Causes Sciatica?

Though pinched nerves have a number of potential causes, there are some conditions commonly cause sciatica. These include:

• Bone spurs, an overgrowth of bone that can press on nearby nerves

• Disc herniation, a condition where the inside of the discs between vertebrae can leak out and irritate the nerve—the most common cause

• Spinal stenosis, a narrowing of the spinal canal where the spinal cord is housed, which can cause nerve compression—both bone spurs and herniated discs, when they encroach into the spinal canal, are forms of stenosis

• Spondylolisthesis, the slipping of one vertebrae over the one below it that can press on a nerve

Tips for Sleeping with Sciatica

Regardless of what symptoms you may experience from the sciatic nerve compression or what’s causing sciatica, it can make sleeping with sciatica next to impossible without the right know-how. Let’s take a look at some tips for sleeping with sciatic symptoms.

Pillow Talk

Pillows are not just for your head or decoration—they can also help relieve sciatica symptoms at night (or whenever you choose to doze off).

“I recommend using either a body pillow or a pillow between the knees for people who routinely sleep on their sides,” Dr. Ornelas says. “And for those who sleep on their back, I recommend placing a pillow underneath the knees.”

A pillow under your knees when you sleep will keep you from arching your back, whereas one between your knees will line up your hips and take pressure off your pelvis.

Beware of Soft Mattresses

“In general, sciatic pain is worsened with sleeping on soft mattresses,” Dr. Ornelas states. A lack of proper spinal alignment due to a soft mattress can make matters worse since you tend to sink into the mattress.

If your mattress is too soft, consider putting the mattress on the floor or placing plywood between the mattress and the box spring.

Avoid Tummy Time

“Sciatic pain can become worse with sleeping on your stomach, as well,” says Dr. Ornelas. Sleeping on your stomach can arch your back and result in more pain or discomfort. There are also studies that indicate that sleeping on your stomach can actually cause damage to the nerve and increase pain levels.

Neutralize Your Spine

Place a thin pillow or a towel under your lower back so your spine can maintain a neutral position while keeping the gap between your back and the mattress smaller. This technique can also be used with a pillow under your knees for additional support.

Go Fetal

Sleeping in the fetal position may provide some symptom relief. Though it is similar in both form and function to side sleeping, the fetal position involves pulling your knees to your chest so that your body forms a “C”. In doing so, you increase the space between the vertebrae, which can help alleviate the compression of the sciatic nerve.

At the end of the day, there is no “one-size-fits-all” solution to sleeping when you have sciatica. Depending on the cause, one piece of advice may work better over another. Getting to the root of the problem and addressing it may be the best course of action in relieving symptoms over figuring out what sleeping position will allow to sleep better.

What to Do If You Have Sciatica

“If someone is suffering from sciatica and the pain affects their sleep, they should always discuss this with their spine specialist,” Dr. Ornelas states.

Anyone with sciatica should see a specialist if the symptoms:

• Lasts more than three months

• Severely interfere with daily activity

• Come and go over a period of time

“There are a variety of medications that can be used in the short term which can greatly improve the symptoms,” says Dr. Ornelas. After taking a medical history and performing an exam, a specialist can provide treatment options that best fit your needs.

In short, don’t sleep on it—speak to a specialist about your sciatica for peace of mind and a better night’s sleep.