Apply These Helpful Principles If You Have Sciatica
Sciatica, the sharp pain that radiates from your lower back down through your leg, is a common problem for anyone with a herniated disk. If you have it, you know how excruciating it can be. It’s a kind of chronic back pain that hinders a portion of your lower body, making it hard to do the simplest activities such as standing up or sitting down.
Thankfully, there are many ways to alleviate this condition while lying down, but the key is determining which one works best for you. Read on to learn some quick tips to help you sleep better with sciatica and feel better when you wake up:
Do Not Sleep on Your Stomach
Most medical and sleep experts don’t recommend sleeping on your stomach as this habit can strain your neck and back and lead to aches and pains upon waking. On the off-chance you sleep on your stomach, use a pillow layered underneath your legs and pelvis to keep your spine aligned. Alternatively, you can use a thinner pillow or no pillow under your head to prevent neck strain.
Protect against Rolling to the Side with Pillows
Those suffering from sciatica and lower back pain have difficulty sleeping on their sides. If you’re one of them, you can use pillows to wedge yourself in while you sleep on your back. This simple trick can prevent you from rolling over in your sleep and aggravating your pain.
Read This If You’re a Side Sleeper
If you sleep on your side, you can try these methods to get a good night’s sleep despite the pain:
- Use a contour pillow between your knees to align your body while sleeping. Place a pillow under your head and against your chest, and adjust the thickness until you find the most comfortable support level.
- A pillow with a large surface area that you can make thicker with comfort-softening filling may help comfort you while sleeping on your side. You can try a pillow with customizable thickness levels, allowing you to find the height and density that feels most comfortable to you.
Recline Yourself through a Two-Piece Wedge Cushion
One option for reclining while in bed is to use a two-piece wedge cushion. This wedge position may offer enough relief for your chronic back pain and allow you to fall asleep much more accessible. You can position the two cushion pieces so your back is elevated and your legs are propped up, taking the pressure off your back’s nerve roots.
Recline Yourself with Puffy Pillows on Your Back and Flat Ones below Your Knees
If you can’t afford a 2-piece wedge cushion or if it takes up too much space on your bed, place two plump, thick pillows behind your back and place one or two flat pillows under your knees and upper calves to elevate your legs.
Sleep on a Medium-Firm to Firm Surface
First, consider your sleeping surface. Some people with chronic back pain opt to sleep on a medium-firm to a firm mattress. Some even like sleeping on a yoga mat placed on the floor since a firm surface can provide support and promote spinal alignment.
Counter Chronic Back Pain with Rhythmic Health
People with sciatica experience different symptoms. One person’s sciatica may not be the same as another’s. Try several of these tips to find out which ones help you most get a restful night’s sleep. If your sciatica symptoms do not improve with these tips, talk to your doctor about an accurate diagnosis of your underlying medical condition.
You can also visit Rhythmic Health to counter chronic back pain soon! We help patients solve this problem with an online back pain program that gets their health back on track. Go to our website and learn more!
