Sleeping Tips for People with Sciatica
Having sciatica is a painful and bothersome experience that affects both your day and your night. It’s hard for people with sciatica to walk, sit or stand.
The pain and uncomfort don’t go away when you go to sleep. Some people get anxious when they think about going to bed, because they know that means poor night’s rest.
Here are some tips to help you sleep better while having sciatica.
Find the Best Sleeping Position
There’s no “right” sleeping position. Find the position that works best for you, that helps you relieve your symptoms during the night. For some, this may be sleeping on their back, for others, sleeping on their side.
Of course, you should not sleep on the painful side, and also avoid sleeping on your stomach (this position is not good for your spine, neither for the neck).
If you prefer sleeping on your back (which is the best position for most people), raise your knees and put a few pillows beneath them.
If you prefer sleeping on your side, put a pillow between your knees. In this way, your spine, pelvis and hips stay in alignment.
Sleep On a Firm Bed
When having problems with sciatica, it’s advisable to sleep on a firm mattress. If you can’t buy a new mattress, try to sleep on the floor by using a yoga mat. That will be very helpful.
If the floor doesn’t do it for you, try a recliner. Many patients love this option, saying that it allows them to actually sleep through the night.
Take a Bath Before Going to Sleep
Having a nice, warm bath before going to bed is a great way to relax your muscles and relieve the root of the sciatic nerve. A bath will decrease your pain in a natural way.
If you like having a bath during the day, you can try heat therapy at night. This includes putting a hot water bottle or something similar to the painful area.
Do Some Stretching
Some simple, light stretches can relieve the pain and contribute to a good rest. This is especially true when the tense muscles irritate the sciatic nerve.
Some stretches are especially helpful, like piriformis stretch. Take the painful side, cross it over the opposite leg, bend the painful leg at the knee and then draw the knee to the opposite side of your shoulder.
You can also do some yoga stretches which are great for your spine.
Sleep In a Dark & Calm Room
It’s a lot easier to fall asleep and have a quality rest when the sleeping environment is right. Make a little paradise of your bedroom. Perhaps you can use essential oils to stir up your senses and make you calm and sleepy.
Also, make sure the room is dark enough.
Schedule an Appointment with Your Doctor
It is very important to talk to your doctor and discuss all the matters with him/her. If your pain is constantly preventing you from sleeping, there are more options.
Your doctor may advise you to introduce sleep medication or different treatments, such as physical therapy, or chiropractic care. Also, maybe you should consider to change your diet and have an exercise plan.
We would also gladly help you to relieve your pain. Contact Spine Consult NJ today!