3 Little-Known Sleeping Tips for Sciatica.

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Getting enough restful, restorative sleep is a critical component of a good sciatica treatment approach. However, if your discomfort is severe, it may be difficult to find a comfortable posture and fall or stay asleep during the night.

There is a lot of material out there promoting certain sleeping positions or products, but much of it is anecdotal. Here are some practical suggestions backed up by medical evidence to help you find relief and restore control of your sleep schedule.

1. Position a cushion between your legs.

Sleeping on your side may protect you from spinal pain, according to limited evidence. If you sleep on your side, placing a pillow between your thighs or legs may assist relieve strain on your spine.

Lying on your side with your knees slightly bent, lay a conventional bed pillow, a body pillow, or a wedge cushion between your thighs/knees to use this technique.

2. Raise your knees

Sleeping on your back or stomach may raise your risk of lower back pain, probably due to increased strain on the tiny joints in the back of your spine. If you sleep on your back all the time, consider sleeping with your knees slightly lifted.

Keep your buttocks and heels in touch with the bed while lying flat on your back.
Bend your knees slightly and look up towards the ceiling.
Place a pillow between your knees. Add more pillows gradually until you get a comfortable knee and lower back position.

Pillows of various forms, densities, and curves can be utilised to elevate your knees. Regular bed pillows, cylinder pillows, and wedge pillows are a few examples. Depending on the level of firmness desired, you can also choose between memory foam and down pillows.

3. Consider a medium-firm mattress.

According to research, choosing a medium-firm mattress may help minimise lower back discomfort. A mattress should maintain your spine aligned throughout the night. A mattress that is too firm does not allow the shoulders to sink down adequately for side sleepers, while a mattress that is too soft causes the heavier pelvis to sag excessively, resulting in a poorly aligned spine and potentially increased discomfort and stiffness.

Consider purchasing a new mattress with a longer money-back guarantee so you can give it a thorough test drive.

Mattress with self-adjustment

There is evidence that beds that allow you to actively control the firmness (custom inflatable/self-adjustable) may improve spinal alignment, sleep quality, and back pain – this way, you don’t have to make a firmness decision, and you can even adjust the mattress based on your current sleep position. Some adjustable mattresses feature many zones, giving clients even greater control.

Summary –
Finding the best sleep position is a trial and error process; no single sleep position works for everyone. Experiment until you find a position that relieves your sciatic pain and allows you to sleep through the night.

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