How To Sleep With Sciatica: Do’s & Don’ts

Sciatica can make sleep your enemy.

Whether you are dealing with it due to a back issue, an injury, or even during pregnancy, finding a comfortable position and sleeping through the night feels completely unattainable.

Researchers have even found that sciatica patients report sleeping problems more often than 30% of the general population (Lars Grøvle et al., 2011).

The good news is that with the right sleeping positions and a few lifestyle habits, you can ease pressure on your sciatic nerve and get better rest. Find out how to sleep with sciatica below.

Best Sleeping Positions For Sciatica

Sciatica pain at night often flares up when you’re lying down. The best defence against this unease is a healthy sleep posture, like the following.

Lying On Your Back With Support

Sleeping on your back is often considered the most beneficial position for sciatica (and in general!), as it distributes your weight evenly and keeps your spine aligned.

You can make this position more comfortable through supportive pillows. For example, you can use the Groove Adjustable Pillow to get tailored support thanks to the pillow's four removable panels. This keeps your neck and back in a healthy position throughout the night.

Alternatively, the Groove X Lower Back Pain Relief Pillow can sit between your knees for extra lower back and hip pain relief. This keeps your hips in a natural position, taking excess pressure away.

Any extra support can reduce pressure on the sciatic nerve and help maintain a neutral spinal curve. Ultimately, this makes drifting off far easier.

Sleeping On Your Side With A Body Pillow

Another of the best sleeping positions for sciatica is sleeping on your side with a full-length body pillow. This is an excellent option if you don’t want to train yourself to sleep on your back.

With side sleeping, the key is to avoid twisting your spine and hips.

A long body pillow can be invaluable here. You should hug the pillow and insert part of it between your knees to keep your hips stacked correctly. Body pillows also reduce strain on your back, as they stop your upper torso from rolling forward.

The Groove Body Pillow is designed for ultimate comfort through proper spinal alignment and support. Perfect for pregnant women who are side sleepers.

The side sleeping position is advantageous during pregnancy, as body pillows provide both support and comfort when lying on your side becomes the only viable option in the second and third trimesters.

Dos & Don’ts For Sleeping With Sciatica

Knowing how to sleep with sciatica pain goes further than choosing the right sleeping position.  Here are a few extra dos and don’t to remember before you hit the hay.

Do: Maintain Neutral Spine Alignment

Use pillows and proper sleeping positions strategically to prevent slumping or twisting throughout the night.

Poor posture is linked to lower back pain (Du et al., 2023), and if you maintain poor posture (e.g., lordosis, kyphosis, or scoliosis), it can lead to worsened back and sciatica pain at night.

Do: Add Heat Or Ice Before Bed

Heat or cold therapy before bed can provide extra sciatica relief while sleeping. This is because a warm compress or cooling pack can soothe inflammation and relax tense muscles.

Do: Gentle Stretches Before Bed

Don’t skip the evening yoga! Simple stretches before bedtime can ease tightness in the lower back and hips.

Do: See A Healthcare Professional When Needed

If sciatica pain persists, a physiotherapist or doctor can guide you towards tailored solutions, such as physiotherapy or other treatment plans.

Don’t: Avoid Sleeping On Your Stomach

Sleeping on your stomach isn’t recommended, as it forces the lower back into an unnatural arch, which can aggravate sciatic pain and cause lower back pain and stiffness in general.

Don’t: Avoid Worsening Pain

Persistent numbness, weakness, or sharp pain should be checked by a healthcare professional promptly.

If the pain stops you from performing daily tasks or is accompanied by dizziness or a fever, reach out for emergency medical attention.

Common Sciatica Sleep FAQs

Why Does Sciatica Pain Worsen At Night?

When you lie down, pressure on the irritated nerve increases. This is why many people find sciatica worse when lying down.

Soft mattresses or poor positioning can make things worse by allowing your spine to curve unnaturally.

Can A Back Sleeping Position Help Sciatica?

Yes. Back sleeping with the right pillow support, especially under the knees and lower back, keeps the spine in alignment and reduces pressure on the nerve.

Are Some Pillows Better For Sciatica Relief?

Some pillows are better than others for sciatica patients.

Pillows designed to support the knees, hips, and spine can greatly improve alignment. The Groove knee pillow or Groove Body Pillow are particularly effective for these pains.

Does Sleeping on the Floor Help With Sciatica?

Yes. In some cases, people find temporary relief on an extremely firm surface, like the floor, as it prevents sagging.

However, sleeping on the floor should not be considered a long-term solution. It may create discomfort in other areas of the body and could lead to other aches and pains.

Why Does Pregnancy Trigger Sciatica?

During pregnancy, hormonal changes loosen ligaments, while the growing uterus alters your centre of gravity.

Ligament looseness increases 11% from the 1st to 2nd trimester, and then levels off until delivery (Cherni et al., 2019). These shifts can pinch or irritate the sciatic nerve, leading to pain at night.

Many pregnant women ask how to sleep with sciatica when pregnant, and the best approach is to use supportive pillows that keep the body aligned and supported.

When Should I Seek Medical Attention for Sciatica?

You should seek medical attention for sciatica if the pain lasts more than a few weeks, worsens quickly, or comes with weakness/numbness.

Final Thoughts

Sleeping with sciatica might seem impossible right now, but with the positions and small changes above, you can achieve restful sleep with minimal discomfort.

Improve your bedtime support today with specialised memory foam pillows from Groove.

See all Groove Pillows now.

References

• Cherni, Y., Desseauve, D., Decatoire, A., Veit-Rubinc, N., Begon, M., Pierre, F. and Fradet, L. (2019). Evaluation of ligament laxity during pregnancy. Journal of Gynecology Obstetrics and Human Reproduction, [online] 48(5), pp.351–357. doi:https://doi.org/10.1016/j.jogoh.2019.02.009.
• Du, S.-H., Zhang, Y.-H., Yang, Q.-H., Wang, Y.-C., Fang, Y. and Wang, X.-Q. (2023). Spinal posture assessment and low back pain. EFORT Open Reviews, [online] 8(9), pp.708–718. doi:https://doi.org/10.1530/EOR-23-0025.
• Lars Grøvle, Haugen, A.J., Ihlebaek, C.M., Keller, A., Natvig, B., Brox, J.I. and Margreth Grotle (2011). Comorbid subjective health complaints in patients with sciatica: A prospective study including comparison with the general population. Journal of Psychosomatic Research, [online] 70(6), pp.548–556. doi:https://doi.org/10.1016/j.jpsychores.2010.11.008.