Sciatica refers to a condition where your sciatic nerve is pinched or compressed. The sciatic nerve is located near the base of your spine and is the largest nerve in the body. This nerve sends signals through your hips, buttocks, and along the back of your legs. When the sciatic nerve is aggravated or injured, it can cause shooting, stabbing pain in the lower half of your body. Sciatica can make it difficult to get a good night’s sleep. Visit your local Tucker chiropractic office for help with sciatica relief. You can also learn more about how to sleep with sciatica.
What Sciatica Feels Like
Sciatica can cause a shooting pain that extends from your lower back, through your buttock, and along the back of your leg. It is common for sciatica to cause pain along one side of the body, so you may only have pain in one of your legs. Sciatica can also cause a pins and needles sensation, where you might notice tingling, numbness, and weakness along your buttocks and legs. This painful tingling feeling can stretch all the way into your feet and toes. Some people have described sciatica as a burning pain. In more severe cases, sciatica can affect your ability to control your bowels or bladder, leading to incontinence. Sciatica pain typically gets worse with certain movements that may put more pressure on the sciatic nerve.
How Sciatica Can Affect Your Sleep
Sciatica can make it difficult to get a good night’s sleep. When you go to bed, the last thing you want to worry about is pain and tingling in your pelvis and down the back of your legs. It may take trial and error to figure out what sciatica sleeping position will work best for you. Certain sleep positions can put more pressure on the sciatic nerve, which can lead to a flare-up of sciatica symptoms. Many people who experience sciatica experience worse pain at night for a variety of reasons. The sciatic nerve may become irritated due to additional pressure. Sciatica may also increase if you sleep on a soft mattress that may not properly support your spine. The cause of your sciatica can also affect what type of pain you experience and what sleeping positions make it worse.
Sciatic Nerve Pain Relief at Night
Don’t let sciatica keep you from getting a good night’s sleep any longer. Try out these tips and tricks for sleeping with sciatica.
Sleeping On Your Side
One of the best positions to try is sleeping on your side. This sciatica sleeping position can help reduce pressure on the sciatic nerve. If you only experience sciatica pain along one side of your body, then sleep with that side facing up. Sleeping on your side can help reduce lower back pain and sciatica.
Fetal Position
You may also try sleeping in the fetal position. This is a variation of sleeping on your side where you bring your knees closer to your chest. The fetal position can help open up space in between your vertebrae. If your sciatica is caused by a herniated disc or spinal compression, the fetal position can reduce this kind of back pain. Try using pillows to support your legs and holding a pillow between your arms.
Sleeping on Your Back
Sleeping on your back can help relieve sciatica pain by maintaining the natural curve of your spine. You may want to use an additional pillow under your knees to provide additional support to your hips. A pillow or rolled-up towel can also help support your lower back if you prefer to sleep on your back.
Pillow Supports
Try using pillows for support in your sleep position. If you are sleeping on your side, place a pillow between your knees to help keep your spine in a neutral position. A pillow between your knees will also help reduce the amount of movement you make during the night. You might be in a deep sleep and then sciatica pain startles you awake. This can help reduce the risk of sciatica flare-ups while you are sleeping. If you have a gap between your waist and the mattress, you may also use a pillow to help keep you from bending uncomfortably.
Pregnancy & Sciatica
Sleeping on your side is also recommended during pregnancy. Some people who are pregnant develop sciatica as the body grows and makes room for the fetus. Pregnancy can put a lot of pressure on the sciatic nerve and lead to sciatica pain that may get worse at night. Talk to your doctor if you are experiencing sciatica while pregnant, and make sure you get the support you need for sleeping with sciatica.
Sleeping Positions to Avoid
Avoid sleeping on your stomach if you are dealing with sciatica pain. When you lie on your stomach, your lower back tends to curve into the mattress. This affects the healthy curve of your lower back when you are in a neutral position. When your spine curves into the mattress while sleeping on your stomach, it can put additional stress on your muscles and joints.
Best Way to Sleep with Sciatic Nerve Pain
The best way to sleep with sciatic nerve pain will depend on what works best for you! You may need to try out multiple sleeping positions until you determine what will cause you the least amount of pain. In fact, the best way to sleep with sciatica has to do with the amount of support for your spine. From your lower back to your knees, proper support and cushioning will help you maintain a neutral spine. When your spine is in its neutral position, it is able to function at its best. Twisting, bending, or sleeping in awkward positions will put too much pressure on your spine and can end up aggravating your sciatic nerve.
Common Causes of Sciatica
Several health conditions and injuries can lead to sciatica. Here are three common causes of sciatica and how they can affect your quality of sleep.
Herniated Disc
A herniated disc is the most common cause of sciatica. The spinal discs that separate each vertebra help offer cushion and shock absorption. A spinal disc is made up of a soft inner gel-like nucleus and encased in a tough outer shell. When the outer shell cracks or tears, the inner nucleus can spill out and compress nearby nerves. A herniated disc in your lower back can irritate or compress the sciatic nerve, leading to sciatica. Sleeping with a herniated disc can irritate the sciatic nerve because of how well or poorly the spine is supported while you sleep. Sleeping in the fetal position or on your side can help maintain a neutral spine and reduce compression.
Spinal Stenosis
Spinal stenosis refers to a condition where the spinal canal starts to narrow. Spinal stenosis in the lower back is known as lumbar spinal stenosis, and this can lead to sciatica. When the spinal canal narrows, it leaves less space for your spinal cord and nearby nerves like the sciatic nerve. Sleeping on your side or in the fetal position can help take pressure off of your lower back while you sleep.
Lower Back Injury
A sudden injury to your lower back can also aggravate the sciatic nerve. Car accident injuries and sports injuries can cause an injury to your lower back that affects your spine, muscles, and other soft tissues. Swelling and inflammation can occur, which can irritate or compress nerves like the sciatic nerve and lead to sciatica. Depending on the type of injury, you may need to try out different sleeping positions to find out what offers you the most relief.
Treatment Options for Sciatica
You shouldn’t have to live with sciatica and deal with getting poor quality sleep. You can cure sciatica permanently. Talk to your chiropractor about natural treatment options for sciatica that will offer you lasting relief. A chiropractor will assess your spine and look for the root cause of your sciatica pain. Your chiropractor can also talk to you about ways to help relieve your sciatica during the day and at night. Alternating cold compresses and a heating pad can help reduce inflammation and soothe aching muscles in your lower back. Gentle stretches and exercises can also help reduce your pain while also helping improve your strength, mobility, and flexibility. Your chiropractor may also recommend you work with a physical therapist to learn proper stretches and exercises that will offer you the most benefits for sciatica pain relief.
Visit your local chiropractor at AICA Orthopedics in Tucker. AICA offers a Tucker chiropractic clinic with a full staff of chiropractors, orthopedic doctors, neurologists, and physical therapists, all in one convenient location. Get the quality care and attention you need at AICA Orthopedics in Tucker. Our team of doctors offer personalized treatment plans and work with you from diagnosis through recovery. Learn how to sleep with sciatica and get started on treatment for sciatica with our team of chiropractors at AICA Orthopedics in Tucker.