Sciatica is a common condition with as many as 40% of people suffering from it during their lifetime. It can be confusing, as it’s often mistaken for regular back pain. But sciatica has a unique and specific cause.
If you want to take a deeper look at what causes sciatica pain, check out our blog: Sciatica Flare Ups, Causes, Symptoms, (and How To Deal!).
For now, we’re going to give just a brief overview and then get straight to the tips for improving your sleep!
Understanding Sciatica and Sleeping Challenges
What Is Sciatica?
Bottom line: sciatica is caused by compression of the sciatic nerve either due to bulging or herniated discs or Piriformis syndrome. Regardless of the source location, it can cause pain, numbness, or a “pins-and-needles” sensation down one or both legs.
Sciatica vs. General Back Pain
Some people confuse sciatica pain and general back pain, which can be caused by spine issues, muscle spasms, tight muscles, strained muscles, etc. However, as we mentioned above, sciatica is very distinct with its lightning bolt sensations starting in the low back and shooting down into the hip, glute, and/or further down the leg.
The “Slump Test” for Sciatica
If you’re wondering if your pain is sciatica or something else, try the “Slump Test”:
- Begin seated upright with hands behind back to achieve a neutral spine.
- Slump forward at the thoracic (upper) and lumbar (lower) spine, but keep your head and neck neutral (meaning, do not bring your chin to chest). If this position triggers your sciatic pain, stop there. The test is positive.
- If this position does not cause pain, flex your neck by bringing your chin to chest. If this position triggers your sciatic pain, stop there. The test is positive.
- If this position does not cause pain, extend (straighten) one leg as much as possible. If this position triggers your sciatic pain, stop there. The test is positive.
- If all of the above does not cause pain, take it one step further and dorsiflex the ankle (reach your toes toward your face). If dorsiflexion causes pain in this position, the test is considered positive.
- Repeat test on the opposite side.
If at any point you felt that electric, zinging pain down your leg, that’s a good sign you may have sciatica. If you’re ready to get started right away, our Back & Core program is for you!
Also, coming Fall of 2024 is the MoveU Disc Bulge, Herniation & Sciatica Program! Dr. Mike is very excited about this and while both programs will help you, this new specialized program is a bit more focused on sciatica pain specifically.
10 Tips for Sleeping with Sciatica Pain
1. Focus on Proper Spinal Alignment
The best sleeping position is one that keeps your spine, hips, and pelvis in a neutral alignment. We’ll speak to the best use of mattresses and pillows next, but your body is designed to support itself, ideally.
Strong muscles are the absolute best way to ensure proper alignment in all your joints! If you’re just getting started, our Back & Core program is a great place to set a foundation for proper body mechanics. If you’re a pro (or you think you are), our programs are fantastic for helping refine your technique.
2. Choose Supportive Mattress and Pillow Options
A medium-firm mattress often provides the best combination of comfort and support, reducing nerve pressure points. What kind of pillows you use depends on what part of the body you’re trying to support (see #6 below).
3. Sleep on the Pain-Free Side
Sciatica pain can vary based on which part of the nerve is compressed. Sleeping on the opposite side of the pain can relieve pressure on the nerve.
4. Try Elevating Your Knees if You Sleep on Your Back
When lying on your back, elevating your knees with a pillow can ease the tension in your lower back, aligning your spine and reducing nerve strain.
5. Gentle Stretches Before Bed
Gentle stretching before bed, like a relaxed child’s pose or a light supine twist, can help reduce muscle tension around the sciatic nerve. Just avoid overstretching, as that could irritate the nerve. Aim for gentle stretches that feel comfortable.
Child’s Pose
- Start on all fours in a tabletop position.
- Widen your knees, draw your big toes together to touch and sink your hips back towards your heels. Extend your arms out overhead.
- Hold for 2-5 minutes or longer, depending on how you feel, and remember to breathe to allow your muscles to relax.
- You can walk your hands over to the right and then the left to get more stretch in your QL (quadratus lumborum), the muscles that are to each side of your spine just above your hips.
Supine Twist
- Lay on your back and bring your knees into your chest.
- Extend your left arm out to the side like half of a “T”.
- Twisting from the lower spine, drop both knees over to the right as you turn your gaze to the left.
- If your knees can reach the floor, great. But don’t worry if they don’t. Stay within a comfortable range of motion.
- Remember to breathe and hold for 30 seconds to 3 minutes.
- Switch sides and repeat.
6. Use Extra Pillows for Support
For back sleepers, try putting a pillow under your knees to support your spine’s natural curve.
Side sleepers should place a pillow between their knees to keep their hips stacked and spine aligned. You can add a pillow behind your back to prevent rolling over and give extra stability.
You stomach sleepers are out of luck.
Just kidding. Check out this quick video for the best way to sleep on your stomach.
7. Foam Roll to Relieve Tension
Foam rolling can help release tightness in the muscles around the sciatic nerve if the piriformis is the cause.
If working out the left side, position the foam roller under the left glute, cross your left ankle over your right knee, and roll slowly back and forth over the area. Focus on any areas that feel tight or tender, but don’t push too hard—let your body relax over the roller.
8. Take A Warm Bath Before Bed
A warm bath can help relax your muscles around your sciatic nerve. Another option is to use a hot water bottle on your lower back or glutes just before bed. Obviously the water in either case should be a comfortably warm temperature and not so hot that your body tenses up.
9. Use the Fetal Position, But with Caution
Some find relief by sleeping in a relaxed fetal position, as pulling the knees in slightly can create space between vertebrae. Just be careful not to tuck your knees in too tightly, as this could curve the spine too much and potentially worsen nerve compression.
10. Build Core Strength for Lasting Relief
Temporary solutions help, but to address sciatica long-term, you need a stable core. A strong core supports and aligns your spine, reducing pressure on the sciatic nerve. Our Back & Core program can help you strengthen these muscles, improving posture and alignment to relieve pain for the long term.
By following these tips, you can manage pain and improve sleep quality even with sciatica. Remember, long-term relief comes from targeting the root cause of nerve compression.
We want to help you get a good night’s sleep and live a life free from pain. If you’re ready to address your muscle imbalances, strengthen your core, and work toward a pain-free life, sign-up for $0 today. What do you have to lose?
