How to Relieve Sciatica Pain in Bed
Gemma HenryIf we’re being honest, sciatica pain in bed is no joke. That sharp, shooting pain running down your leg is hard to ignore whether you’ve got the comfiest bed in the world or not. And when all you really want is a good night’s sleep, with sciatica pain in the mix, it can feel futile.
But don’t worry — we’ve got some tips and tricks that might just help you drift off a little easier (without tossing, turning, or muttering expletives under your breath at 3am).
What is sciatica?
Sciatica pain happens when your sciatic nerve (the longest nerve in your body) gets pinched, irritated or compressed. It can cause pain, numbness, tingling, or weakness down your bottom, into leg, and even into your foot (1).
While those who have experienced sciatica pain will assure you that it’s not fun in the slightest, with the right support and sleep setup, sciatica is manageable.
How to relieve sciatica pain in bed
Let’s move onto the tips and tricks you can try to help relieve sciatica pain while you’re trying to sleep:
1. Try sleeping on your side
Lying on your pain-free side can take pressure off the sciatic nerve. Position a pillow between your knees to keep your hips aligned and prevent your back from twisting uncomfortably during the night. It might feel a little strange at first, but trust us — it can work wonders.
2. Back sleepers try placing a pillow under the knees
If you can’t sleep on your side, try lying on your back with a pillow under your knees instead. In elevating your knees slightly, you’ll effectively flatten your lower back against the mattress and reduce the pressure on your sciatic nerve.
3. Invest in a supportive mattress
Mattresses need to offer the right firmness level for both your body type, and your preferred sleep position. Too firm, and your hips and shoulders get pushed out of line. Too soft, and your spine sinks into the mattress as though you’re sleeping in a hammock. You want something just right — a medium-firm mattress that supports your back but still cushions your curves.
4. Heat before bed
A hot water bottle or heat pad on your lower back before bed can help to loosen tight muscles and soothe nerve pain (2). Just try to remember to take it off before you fall asleep. Otherwise, you’re likely to wake up sweaty.
5. Stretch before bed
Gentle stretching before bed can release tension and help your body relax. knee-to-chest pulls, pelvic tilts, or lying hamstring stretches are all great examples of light stretches that can help to relieve tension that’s built up during the day.
And remember to keep it light and easy — we’re not at the gym working on those gains, we’re in bed, trying to prepare our bodies for a great night’s sleep.
Sciatica in bed FAQs
Before you dash off to try out these 5 techniques to reduce sciatica pain in bed, we took a look at some frequently asked questions relating to the topic. Read on for some additional insights.
What kind of mattress is best for sciatica?
A medium-firm mattress is usually the best option for those suffering with sciatica pain. Medium firm mattresses provide enough support to keep your spine aligned, while maintaining a softness that helps to ease pressure on your joints and muscles.
Can a mattress make sciatica worse?
Absolutely. If your mattress is too soft or sagging due to age, your spine can dip out of alignment, putting more pressure on the sciatic nerve.
Should I sleep with a pillow under my lower back?
It depends. Some people do find relief with a small, rolled towel or cushion under their lower back — others prefer it under their knees. Try both and see what works for you.
Is it better to sleep on the floor?
Honestly? Probably not. While a super-firm surface might help some people, most of us need a bit of cushioning to avoid creating additional pressure points. In our experience, it’s best to stick to a supportive mattress over sleeping on the floor.
How long does sciatica last?
Mild cases can clear up in a few weeks, especially with rest, stretches and the right sleeping setup. If it’s dragging on for months or getting worse, have a word with your GP.
How to relieve sciatica pain in bed: final thoughts
Getting a great night’s sleep while struggling with sciatica can be tough — but the right mattress, sleeping position, and bedtime habits can help to make a big difference. And if you feel that your current bed and mattress are letting you down, pop into your local Bensons for Beds store and have a chat with one of our sleep experts.
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Gemma Henry - Content Lead
Gemma finds sleep fascinating and describes the discovery aspect of her role as eye-opening. Her keen eye for detail and dedication to thorough research ensures that Bensons customers get the informative sleep-based advice they're looking for.