How to sleep well with Sciatica?
Millions of people all around the world suffer from a condition called Sciatica. What is it exactly? Well, pain in the lower back and legs is a symptom of Sciatica and because of it day-to-day things such as sitting, sleeping or walking can get difficult.
Getting sound sleep with Sciatica is also quite difficult.
Though getting a good night’s sleep with the pain is impossible, there are certain things that you can do to get relief from the pain.
Why is your sleep affected by Sciatica?
The reason why your pain gets severe at night is because a huge amount of pressure is on the Sciatic nerve. This particular nerve is the thickest one of the body and runs from the spin to the leg. Both your legs have one nerve each.
While lying down in a normal sleeping position, you will be putting a lot of pressure on your back, hips and legs. This puts stress on the Sciatic nerve and results in pain.
Tips to sleep with Sciatica
1) Bend your knees
As mentioned above Sciatica pain is because of pressure on the Sciatic nerve. This happens most often when you are sleeping in the wrong position. So, what you can do is bend your knees while you get ready to fall asleep.
2) Sleep with a body pillow or a wedge
You need to make sure that your body stays in the right position while you are sleeping. Body pillows and wedges can come to your rescue. They help align your spine and relieve the pressure on various points. This will help you sleep comfortably.
Foam wedges are great for those sleeping on their back. You can put one under the knees to help your spine open up and release the pressure on the Sciatic nerve.
Body pillows have a similar job but they are ideal for side sleepers. There are straight rectangles, U-shaped and J-shaped pillows. However, U-shaped pillows are ideal for getting relief from Sciatica pain.
3) Choose a hard mattress
If your mattress is too soft, it won’t be able to provide support to your back. Thus, it is better to go in for a harder mattress.
Get a mattress topper if you are looking for a quick fix. Also make sure that it is not another way to soften the bed. A soft mattress will cause you a lot more pain.
4) Relieve pain before retiring to bed
The first things you should try are yoga and stretching moves. You should target the legs, lower back and buttocks. Massaging is also a good option. If you don’t have a partner to give you a massage, simply put a tennis ball under the hip and buttocks and then roll around on the ball.
An ice pack or heat pack can also be used to get relief from the pain. A hot water bath is also a good option.
Extra tips to relieve Sciatica pain
- Avoid sleeping on your belly
- Choose the right sleeping posture
- Prevent yourself from rolling to the wrong side at night
Hope you liked this post on Sciatica!
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