Oh Sciatica, you give me sleepless nights…

If you are suffering from sciatica, you know just how frustrating the constant and/or recurring pain that radiates from your back and butt, all the way down to your toes, can be. It’s not pleasant. In fact, it can be downright debilitating as the pain worsens with even the simplest actions, such as sitting, standing up, coughing, or sneezing.

We talk about some of the treatment options available for sciatica here. We also talk about sciatica when pertaining to pregnancy here. But in THIS post, we’d like to briefly talk about how you can Sleep Through Sciatica Pain.

Sleeping Positions to Limit Sciatica Pain

Ultimately, when you go to bed your spine should always be kept in a neutral position so that your body can get the rest it needs.

What is a neutral spine? It is a straight spine that maintains the natural curve in your neck and lower back. This will help relieve the pressure associated to sciatic nerve pain.

How can you maintain a neutral spine while you’re sleeping?

You will first want to ensure that you are using the right kind of pillow. Fluffy, feather-filled pillows do not offer support, so it’s best to stick to a pillow that is firm and of the right width for your optimal comfort (which will vary depending on your body type.)

Next, decide on the most comfortable sleeping position that alleviates the pain most: on your back, or on your side.

Sleep on your side (fetal position) with a pillow between your knees and a pillow under your head and neck. This will straighten and elongate your spine, while opening up your hips and removing pressure from your lower back.

Sleep on your back by putting a pillow under your head, and another under the knees to relieve pressure on the lower back.

If you cannot avoid sleeping on your stomach, place a pillow under your hips to take the stress off your lower back and neck, and try to avoid using a pillow for your head, or go as thin as you can without risking your comfort.


Last but not least, please remember: Prolonged bed rest is NOT advised, as this may further weaken your muscles and slow the healing process. Instead, it is generally suggested that you stay active in ways that do not further promote discomfort or pain.