How to Sleep With Sciatica: 3 Positions for a Restful Night’s Sleep

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Sciatica occurs when the sciatic nerve is irritated or compressed. Your sciatic nerve - thelargest one in your body - starts at the lower back. It continues down the back of the leg to the knee, where it splits into the tibial and common peroneal nerves.Sciatica is often caused by issues with your spine, such as arthritis, spinal stenosis, or bulging or herniated discs.

Pain and other symptoms along the sciatic nerve - like numbness, tingling, or weakness - can make it hard to fall or stay asleep. And certain positions may increase pressure on the sciatic nerve, worsening your symptoms.

But expert tips can help you learn how to sleep with sciatica, including the best positions to make it easier and more comfortable. Let's look at sleeping with sciatica dos and don'ts.

What are the best sleeping positions for sciatica?

The best sleeping positions for sciatica depend on your symptoms and personal preferences. But ideally, you should find a position that keeps your hips and spine aligned. Consider the following options to ease pressure on your sciatic nerve and make sleeping with sciatica less uncomfortable.

1. Sleep on your side with a pillow between your knees

Sleeping on your side with a pillow between your knees tends to be comfortable for many people with sciatica or other types of back pain. This sleep posture may lessen low back pain or discomfort.

The pillow at your knees is key for proper spinal alignment. Without it, you might twist your spine and make sciatica symptoms worse. You may even want to consider purchasing a sciatica pillow. This firm, specially shaped pillow helps maintain its shape and position between your legs when sleeping.

1. Lie on your side with your knees slightly bent. Keep your spine in a neutral position without bending or arching your back.

2. Place one or two pillows under your head to keep your neck neutral. Your head should stay aligned with your neck and spine. Add or remove a pillow if your head bends too far down toward the bed or too far up toward the ceiling.

3. Place a pillow between your knees to keep your hips, knees, and ankles stacked on top of each other. If you have wider hips, you may need to use two pillows.

2. Sleep in the fetal position

The fetal position is another side-lying option for people with sciatica. This curled-up position opens up the spaces between your spine. It can help alleviate sciatic nerve pressure, especially if you have spinal stenosis.

1. Lie on your side with one or two pillows under your head.

2. Round your trunk forward, bending your knees toward your belly.

3. Place a pillow between your knees if needed. You can also hug a body pillow to help keep you in a fetal position.

3. Sleep on your back with a pillow under your knees

Sleeping face-up on your back helps keep your weight evenly distributed. But sometimes, this position can strain your lower back. To avoid this, try placing a pillow under your knees to ease pressure on your spine.

1. Lie on your back. Place a pillow under your head to support your neck.

2. Place a pillow under your knees to lift your legs and support the natural curve of your spine. This will prevent pulling on your lower back.

3. You can also put a pillow under your lower back for extra support.

Alternatives for sciatica pain relief before bed

Changing your sleeping position isn't the only thing you can do to sleep better with sciatica. Try these at-home methods to help relieve sciatic nerve pain before bed:

• Apply ice or heat. Using an ice pack or heating pad on your lower back can help limit pain and relieve muscle tightness.

• Take over-the-counter (OTC) pain relievers short term. A short course of OTC pain medicine may ease your symptoms. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil) and naproxen (Aleve) can temporarily limit pain and inflammation.

• Find a supportive mattress. A mattress that's either too soft or too hard won't offer proper support for your spine. A scientific review suggests that a medium-firm mattress may improve spinal alignment and sleep quality in people with nonspecific low back pain.

• Do gentle sciatica stretches and exercises in bed.Stretching your lower back and hip muscles may help lessen tension on the sciatic nerve before you sleep. Core-strengthening exercises can also help stabilize your spine over time and limit sciatica symptoms.

• Take a warm bath or shower before bed. A 2019 review suggests that a warm bath or shower may improve sleep quality by lowering your core body temperature. It can also help relieve tight muscles and stiff joints.

What makes sciatica worse at night?

Several things can make sciatica worse at night, including the following:

• Your sleep position: Certain sleep positions -- like lying on your stomach -- can increase pressure on the sciatic nerve, worsening pain.

• Inactivity: Prolonged periods of inactivity, especially lying in one position, may reduce blood flow, increase stiffness, and worsen sciatic nerve pain.

• Increased awareness: You might be more aware of sciatic nerve pain as the day winds down and your thoughts slow. That can make pain and other symptoms seem worse as you relax and prepare to sleep.

• Less pain relief: If you take OTC pain relievers to help manage sciatica, they may start to wear off in the middle of the night. That could mean less pain relief at night.

Daily activities that increase stress at the lower back or sciatic nerve can also worsen sciatica at night. Examples include:

• Heavy lifting

• High-impact exercises

• Yard work or household chores, especially with a bent back

• Prolonged poor posture, such as slouching when sitting

Frequently asked questions

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