Tuesday, August 16, 2022

How To Lay For Sciatica Pain

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Ways To Overcome Sciatica Pain While Standing

How To Sit Pain Free At Home With Back Pain/Sciatica

This was a question I was asked recently by one of my patients who was suffering with sciatica pain while standing after a short period of time, as opposed to most sufferers who get sciatic pain after being seated for a period of time. It turned out that they worked at a local supermarket and spent long periods of time standing on a hard floor.

As I also, at one time during my working life, had to stand in one place working a machine for hours on end, I fully empathised with their situation. Do not underestimate how much impact walking or standing on a hard surface can have on low back-related leg pain. In fact, most large joint pains, such as hip pain or knee pain. Places with really hard floors tend to be the worst to walk around such as shopping centres and airports.

Sciatica pain commonly results from nerves being trapped in one of three places:

  • the lower lumbar vertebrae.
  • the sacroiliac joint.
  • where the nerve passes through the gluteal muscles and is commonly referred to as piriformis syndrome.

Sitting can cause sciatic pain to occur when pressure is applied to the sciatic nerve in any of these three locations. However, for pain to occur only whilst standing, it is likely that the pain is stemming from either the lower lumbar vertebrae or the sacroiliac joint.

First Step: Find Out Why You Have Sciatica Pain

Getting relief from sciatica takes some detective work. First, try to find out the cause. Then you can take steps to address it. This might require a visit to your doctor and some sessions with a physical therapist.

Causes of sciatica include:

  • Spinal stenosis .
  • Injury to the sciatic nerve from a fall or accident.
  • Tumor or growth near the sciatic nerve .

The cause of your sciatica affects what positions or activities bother you, Sieberth says. This will also determine which sleeping positions work for you. For instance, someone with a bulging disc may find back sleeping comfortable, while someone with stenosis might prefer side sleeping.

Sleep Solutions For Sciatica

Laying on your back is the best sleeping position for Sciatica pain, but only if your mattress and pillows are right. With the right bedding essentials around you, sleep will come much easier. Youll stay asleep longer, sleep deeper, and get the rest your body needs in order to heal the nerve damage. The mattress and pillows you outfit your bed with are essential for relief.

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Why Do We Need Sleep When We Have Sciatica

When we have trouble figuring out how to sleep with sciatica, the resultant lack of rest hinders the natural process of recovery. Recovery from injury, illness and common stress will be effectively slowed down by the body almost like your body putting the brakes on which in turn slows down our recovery from sciatica.

As you can imagine, sleep is therefore VITAL when it comes to recovering from sciatica. Quite simply, if you cant sleep, you cant heal.

This is the reason why we need to make sure that everything in your sleeping environment is absolutely geared towards sleeping with sciatica, for a minimum of 7-8 hours each night.

Even for people who believe that they dont need as much sleep as others, the research suggests otherwise. In Matt Walkers fantastic book The Science of Sleep, he points out that even people who dont feel tired display a sub-par healing ability when sleep deprived, compared to their well-rested counterparts.

Sleep is so important in the healing process that I couldnt leave this advice out for any client.

Sleep is when healing occurs certain hormones are released during sleep that regulate just about everything in the body. This is why we need to make sure that we are doing everything we can get plenty of rest when recovering from sciatica which is why learning how to sleep with this condition is so important.

Dont Tolerate Sciatica Pain

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Whatever is causing your sciatica, dont assume you have to live with it. If its interfering with your quality of sleep , talk with your healthcare provider about solutions, including a referral for physical therapy.

Even just a few sessions with a physical therapist can be helpful for many people, Sieberth says. Your therapist can help you figure out which sleeping positions and activities are best for you. Sciatica is such an individual condition, so theres no one-size-fits-all solution.

With the right medical treatment, you can get relief from sciatica pain and head off to dreamland again.

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Sciatica Pain Is Manageable

Sciatica pain is manageable, and taking care of how you sleep can help relieve discomfort. Using the right pillows and positions can help you get a better nights rest. Hopefully, the above article helped you decide on the right pillow and sleep positions for sciatica relief.

Its important to note that most people think sciatica is a condition. However, this is not correct. Sciatica is a cause of an underlying condition, such as a herniated disc. If the pain worsens or does not subside within a few weeks, contact a specialist, such as an orthopedic, to find the condition causing your pinched nerve.

Difference Between Lower Back Pain And Sciatica

To make it clear: sciatica and lower back pain are not the same thing. More accurately, sciatica is one of many types of lower back pain, and it involves pain in the sciatic nerve that runs from your lower back down the outside of your thigh to the outer part of your shin. So, yes, you can have either lower back pain or sciatica from sitting or both.

Although you may be feeling pain in your back or in this nerve that travels down your leg, the most common cause of this pain actually exists on the front of your hip. The hip flexor group, made up of your iliacus and psoas, works very hard to hold you in a sitting position whenever you are seated. Unfortunately, there is no best sitting position for low back pain or sciatica. The act of sitting is the cause of the problem. Getting up, moving around, and decreasing the time you sit is the only remedy for sciatica pain.

As a result of its extended workday and the shortened position in sitting, the hip flexor group is almost always tight, holding this tension even after youre done sitting. This tension pulls on the spine, discs, and creates tension in the glute area. Like tug of war, the hip flexor tension on the front of the hip creates tension in muscles like the piriformis on the back of the hip, resulting in compression of the sciatic nerve as it travels through that muscle. This chronic compression is what causes sciatica and possibly low back pain.

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Worst Sleeping Position For Sciatic Nerve Pain

There is one sleeping position we havent discussed yet, and thats because it should be avoided at all times: stomach sleeping. Not only is stomach sleeping the worst sleeping position for sciatica, but its also the worst sleeping position for the spine in general. There is essentially no way to sleep on your stomach without putting some part of your spine into an unhealthy position.

So if you have sciatica and youre a stomach sleeper, youll want to avoid sleeping on your stomach at least until sciatica heals. If possible, train yourself to sleep on your side or your back from now on.

Why Does Sciatic Pain Worsen When Lying Down

How to Sleep with Sciatica | DO’s and DONT’s Explained

Sciatic pain may worsen when lying down for numerous reasons.

For example, there might be extra pressure on the lower back because the lower back tends to curve inwards more than it usually does.

Furthermore, lying down can cause pinching to the sciatic nerve, which helps the pain spread from the lower back to the thighs.

The body gets used to certain lower back positions during the day, so when you go to bed and lie down the pain becomes accentuated.

That is why it is essential to use pillows as additional support for your lower back, as well as for the knees and legs.

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How To Fix Bad Sciatic Pain

This article was medically reviewed by . Dr. Litza is a board certified Family Medicine Physician in Wisconsin. She is a practicing Physician and taught as a Clinical Professor for 13 years, after receiving her MD from the University of Wisconsin-Madison School of Medicine and Public Health in 1998.There are 11 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, several readers have written to tell us that this article was helpful to them, earning it our reader-approved status. This article has been viewed 270,811 times.

Experts say that sciatic pain, called sciatica, is typically caused by a herniated disk, bone spur, or narrowing of your spine. Typically, sciatica causes radiating pain that starts in your lower back may radiate through your buttocks, hip, and thigh.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source Research suggests that most people with sciatic pain improve in a few weeks with self care. In the meantime, over-the-counter pain relievers and rest may help you manage your pain.XTrustworthy SourceHarvard Medical SchoolHarvard Medical School’s Educational Site for the PublicGo to source

Exercises To Help Sciatica

Most exercises for sciatica are for the lower back. Check with your doctor before you try these exercises that you can do at home:

Knee-to-Chest Exercise

This simple stretch targets the lower buttock and upper thigh area.

  • Step 1: Lie on your back with your legs bent and your feet flat on the floor.
  • Step 2: Bring one knee to the chest while keeping the other foot on the floor.
  • Step 3: Keeping the lower back pressed to the floor, hold for up to 30 seconds.
  • Step 4: Repeat on the other side.

Try for 2 to 4 repetitions on each side. To make the exercise a little harder, keep one leg straight on the floor while raising the other to the chest. You can also bring both knees to the chest.

Standing Hamstring Stretch

Use care when doing this exercise. Hold on to something if necessary, and don’t overstretch.

  • Step 1: Stand straight up and put one foot on a slightly higher surface, like a stair step.
  • Step 2: Straighten the leg on the step and point the toes up.
  • Step 3: Lean slightly forward while keeping the back straight.
  • Step 4: Hold for 20 to 30 seconds. Remember to breathe.
  • Step 5: Repeat with the other leg.

Try for 2 to 3 repetitions with each leg.

Pelvic Tilt Exercise

This is another deceptively simple exercise that is good for sciatica.

Try for 8 to 12 repetitions.

Glute Bridges

The glutes are a group of muscles in the buttocks. If they are tight, they can press on the sciatic nerve.

Lying Deep Gluteal Stretch

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Sciatica Home Remedies And Self

Regardless of the cause, about 90% of people with sciatica will get better without surgerymost of them in just a few weeks. You can start treating your sciatica at home. In fact, home treatment may be all you need, especially if you know that your sciatica is caused by an injury or pregnancy.

Even if you don’t know what’s causing your sciatica, you can take steps to relieve your pain at home. Call your doctor if the pain isn’t manageable or under certain other circumstances.

Best Sleeping Positions For Sciatica

Why does my back hurt when I lie down?

Finding the right sleeping position when suffering from sciatica can be a rather difficult task. Since youre probably feeling pain on one side, you need to adjust not only your sleeping position but also the sleeping environment to avoid putting to much pressure on other body regions. That is why research has shown particular sleeping positions to be perfect for sciatica patients

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How To Get Long

With the world becoming more and more digital and peoples daily habits changing as a result, new types of health ailments are popping up all over. You might be thinking that no one can relate to your intense back pain, but it’s actually the opposite! Plenty of people deal with physical ailments like back pain, sciatica, SI joint pain, and more. The sad thing is the majority of them think that long-term relief for their pain is impossible.

Sciatica pain is a common ailment characterized by a tingling or shooting pain feeling from the lower back or glute down the back of the leg, right where the sciatic nerve is. Getting immediate relief for sciatica pain isn’t easy, and if you overlook its underlying cause – chronically tight muscles – it’s going to be quite hard. To help you out, we’ve curated a simple guide that will help you to get long-term relief from sciatica pain in your leg.

Other Tips For Optimal Sleeping With Sciatica

If you are struggling sleeping with sciatica, its important to visit a professional. Sometimes, sciatica can reveal a much more dangerous condition, and diagnosing it as early as possible can help you save a lot of pain and time.

If, however, your only option towards feeling better is to wait it out, then simple posture and movement tips both on and off the mattress can make a world of difference. Movement is important with sciatica, so consider picking up a few simple stretches, and take the time to go for a short walk at least several times a week. Your body recovers faster with a little exercise.

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Put Down The Nightcap 2 Hours Before Bed

Drinking alcohol just before sleep has been shown to have a detrimental effect on sleep quality.

I know the common theory is that a whiskey before bed might help to knock you out, but the actual sleep youll be getting will be of poorer quality. Put a cork in the bottle 2 hours before bed to feel the difference when sleeping with sciatica.

Is Sciatica The Cause Of Your Hip Pain At Night

Sciatica and Laying and Sleeping More Comfortably In Bed

Sciatica pain is a nerve-related condition that a large percentage of adults experience at some point in their lives. It can cause nerve pain extending through the glutes, legs, shins, and feet.

While there are a few probable causes of sciatica pain, one tight and overlooked muscle group that often contributes to sciatica pain is the iliopsoas muscles .

The iliopsoas is made up of two muscles, the iliacus and the psoas. When these muscles are tight, the lower back goes into rotation, side-bending, and extension. This tugs on the piriformis muscle in the center of your glute . As this muscle tightens, it can pinch the nerve and even causesacroiliac joint pain.

Many times, when people experience sciatica pain, they try to treat the source or the area of the pain. While this is not a bad tactic, and it can reduce pain for a time, it is alway better to discover the root cause of your sciatica pain.

The root cause of sciatica pain may be tight hip flexor and piriformis muscles, which can be easily addressed! So this article will cover both immediate fixes for getting sleep tonight and ways to reduce sciatica pain long-term.

Sciatica can sometimes be confused with lower back pain, but they are much different conditions. If youre not sure, some common symptoms for people experiencing sciatica include:

The exact area of the pain will not be the same for all people with sciatica because it will depend on where the nerve is impacted and the direct cause of the pain.

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Try Sciatica Massages At Home

Massage therapy can help ease sciatica symptoms and lower back pain to help you reconcile sleep faster and enjoy a good nights sleep. Learning some sciatica massages you can do at home can be part of your bedtime routine to make sure your sciatica symptoms dont flare up at night. Here are some massage techniques for sciatica.

Palm & Thumb Sciatica Massage:

  • Start with your palms on your lower back. Rub this area towards your spine and in downward movements towards your buttocks.
  • Place your hands at your waist, and wrap your fingers around your sides. Apply firm pressure towards the spine. Make sure the pressure you apply doesnt cause discomfort.

Knuckle Pressure Sciatica Massage:

  • Start lying on your back, with knees bent and feet flat on the floor. Make fists and place them on the right and left side of your lower back.
  • Position your fists so your knuckles are against your back.
  • Rest in this position for a minute or two.
  • Roll on your side and go into a fetal position. Hold this for about five minutes before standing up.

Solutions For Sleeping Better With Sciatica Pain

Finally, having a long-term solution to comfortably sleep withsciatica nerve pain or hip pain at night often has to extend beyond the type of mattress you have or the sleeping position that you prefer.

If iliopsoas muscle tightness is contributing to your sciatica pain, addressing the tension and tightness in those muscles will help you get your pelvis back into alignment. The piriformis muscle will also begin to relax as the iliopsoas releases more, and both of these things open up more space for the nerve.

It may take some time to do this, but over time, the nerve will have enough room to heal and prevent pain in your leg.

Releasing the iliopsoas can be difficult, especially without the help of a physical therapist. Thats why I invented the Hip Hook. This muscle release tool applies prolonged pressure to both the psoas muscle and the hard-to-reach iliacus muscle, providing the direct pressure required to finally release those muscle knots.

This muscle release can be done in as little as 10 minutes each night before bed.

With or without the Hip Hook, you can build a bedtime routine that reduces some of your sciatica or hip pain at night.

Doing things like yoga or stretching before bed can loosen up your muscles and help relax your body in preparation for sleep. Similarly, taking a warm bath may relax your muscles some.

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