3 Proven Ways You Can Relieve Sciatic Pain While Sleeping

September 14, 2023

Sciatica is a condition that can wreak havoc on your life, both physically and emotionally.

Sciatica can prevent you from enjoying life’s simple pleasures such as playing with your children or getting a good night’s sleep.

The constant discomfort and sleepless nights can lead to frustration, anxiety, and even depression.

However, there is hope!

In this article, you will explore what causes sciatic pain while sleeping and provide you with three effective forms of relief, enabling you to regain control of your life.

What Causes Sciatic Pain While Sleeping

Poor Sleep Posture

Your sciatic pain could be caused by poor sleep posture. Do you lay on your stomach while sleeping? Sleeping in positions that put pressure on the sciatic nerve can trigger your symptoms. The following sleeping positions are known to be particularly problematic:

Sleeping on Your Stomach: This position can cause your spine to arch unnaturally, putting pressure on the sciatic nerve.
Sleeping on Your Back with Your Legs Straight: In this position, your lower back may not receive adequate support, leading to discomfort and pain.
Sleeping with a Thick Pillow: Using a thick pillow that elevates your head too much can lead to misalignment in the spine, affecting the sciatic nerve.

Tight Muscles and Poor Flexibility

Tight muscles in the lower back and buttocks can compress the sciatic nerve, leading to pain. Poor flexibility can exacerbate this issue, limiting your body’s ability to adapt to different sleeping positions.

Herniated Discs:

Another common cause of sciatic pain during sleep is herniated discs. When the soft, jelly-like material within the discs in your spine protrudes, it can put pressure on the sciatic nerve, causing pain, numbness, and tingling sensations.

3 Ways You Can Relieve Sciatic Pain While Sleeping

Modify Your Sleep Position

The first step to your pain-free life is to modify your sleep position. Try the following positions to alleviate pressure on the sciatic nerve:

Sleep on Your Side: Bend your knees slightly and place a pillow between them to support your lower back.
Sleep with Your Knees Bent: Lie on your back and place a pillow under your knees to maintain a natural spinal curve.
Use a Body Pillow: A body pillow can provide support to your entire body, ensuring proper alignment during sleep.

Heat And Cold Therapy

You’re hot and cold, you’re yes but no (to sciatica). Understanding that avoiding pills and surgery is likely at the forefront of your mind, a hot and cold compress is a natural method to relieve sciatic pain.

Applying heat and cold to the affected area can give you immediate relief from sciatic pain.

You should use a heating pad or warm compress for 20 minutes to relax tight muscles and increase blood flow. Alternatively, applying ice for 15-20 minutes can reduce inflammation and numb the area.

However, carrying ice and heat packs can be inconvenient, or even potentially embarrassing. There are other natural methods to explore.

Physical Therapy

Yes, we’re biased. However physical therapy is proven to be the optimal way to manage and alleviate sciatic pain. You will receive a personalized exercise and stretching plan to strengthen the muscles that support your spine and help to improve your mobility. Furthermore, our expert team will teach you proper body mechanics to reduce the risk of further sciatic pain. Say hello to a good night’s sleep!

Bonus: Download Our Free Expert Sciatica Guide

If you’re suffering from Sciatic Pain from sleeping, our specialist guide will provide you with an increased insight into what you need to do to relieve the persistent inconvenience.

Titled 7 Top Secrets To Stop Annoying and Irritating SCIATICA and Keep It Away For Good! This guide is filled with stretches, exercises, and other techniques to ensure your Sciatica is a thing of the past.

Written by our award-winning physical therapist Dawn Andalon, who has helped thousands of people with sciatic pain, just like you.

How Can LEVEL4 Relieve My Sciatic Pain While Sleeping?

At LEVEL4, We understand the emotional agony that comes with Sciatic pain while sleeping, and you don’t need to rely on options like painkillers. This kind of ‘solution’ only hides the symptoms, instead of fixing the root cause of your problems.

Right now you can schedule a Free Sciatic assessment with us at LEVEL4 PT& Pilates to see if we are right for you and to help get the conversation moving regarding the best ways to treat the issue.

You can also schedule a no-obligation (and free!) phone consult (Yes, we still love speaking on the phone!) or visit us at our Encinitas clinic as part of your Non-surgical Sciatica Consult. Or just give us a call at 760-503-4440.

Our passion is keeping people in the San Diego area remain active, without the need for pills and surgery – let our expertise welcome you to a pain-free life.

Until next time,

Dr. Dawn Andalon

Other Free Resources from LEVEL4 PT & Sciatica.

Read Our Blog – Pilates: Is It Good For People With Lower Back Pain Or Sciatica?

Read Our Blog – The One Thing That Makes Sciatica Worse And What To DO About It

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Dawn Andalon, DPT, MTC, CPI

Pelvic Floor Physical Therapist at LEVEL4 PT & Pilates

Dr. Dawn Andalon is a physical therapist, educator, author, and co-founder of LEVEL4 PT & Pilates. She is known as a leading spine and women’s health specialist in the San Diego area.

Prior to living in Carlsbad, CA, she worked at Nike Headquarters in Portland, OR as a physical therapist and consultant. She has always enjoyed fitness and working with the athletic population as a former dancer and gymnast. Dawn has also completed certification through Polestar Pilates which she has implemented with elite and Olympic athletes, surfers, golf pros, and the weekend warrior to enhance their chosen sport. After having 2 kids she saw a need for more highly skilled programs for women who are struggling with common body struggles after having a baby so she went on to seek more training in Pelvic floor rehab and the female athlete through Herman & Wallace Institute. As a spine specialist with a Manual Therapy Certification from University of St. Augustine and Pilates background she has helped men and women of all ages stay active and feel their best.This combined with her passion to educate women, especially the peri and post-menopausal women who want to resolve their physical concerns as they age.

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