If you have Sciatica Pain chances are the pain is keeping you awake at night. Many people with Sciatic Pain find their normal or preferred sleep position aggravates their symptoms making it difficult to get ANY rest.
“I just can’t get comfortable no matter what I try.” Sound familiar?
Our bodies need adequate rest to recover from our day’s activities, but when we are sick or injured getting some good quality rest is even more important.
Using pillows to support your spine in a position that is as close to a natural and neutral alignment as possible can help many people with Sciatica Pain get comfortable enough to set SOME rest.
I’m not going to lie, you still may not get a full night of deep restful sleep, but ANY rest you CAN get will help.
I teach my patients what I call The 3 Pillow Method to support their body and help them get some sleep when recovering.
This one is to help support your head and neck. Start by placing your head on your pillow. Whether you sleep on your side or your back, your pillow height should provide just enough support to keep your neck in a neutral position.
A pillow that is too flat or too fluffy will force your neck too far to one side (side sleepers) or too far backward or forward when sleeping on your back. Either way the wrong pillow will strain your neck and can even cause some upper back pain.
I don’t recommend you sleep on your stomach at all, but especially if you have Sciatica. Stomach sleeping puts unnecessary strain on your neck, spine and hips. So, if you’re normally a stomach sleeper you may find you get better rest on your side and/or back for now.
This one is for sleeping on your side. Place this pillow in front of your chest and shoulders and use it to support your arm. This will help keep your shoulders more squared and prevent twisting of your upper, middle and lower back. A twisted spine can further aggravate already irritated and inflamed nerves causing your Sciatica.
Placing a small pillow between your knees when sleeping on your side or behind your knees when sleeping on your back will keep your pelvis and lower back in a neutral position, which again helps minimize your Sciatica symptoms.
The 3 Pillow Method is basically good posture while lying down or sleeping. Proper posture puts the least amount of stress or strain on the entire body, but especially the lower back, pelvis and hips. Properly supporting these areas can be the difference between another sleepless night and a finally getting some rest that is important for healing your Sciatica.
If you’ve already had too many sleepless nights and are ready to get some help, we would be happy to help.
You can get started by giving us a call at 503-744-0046 or CLICK HERE to request one of our FREE Discovery Visits.
This will give you the opportunity to ask any questions you have and gives us the opportunity to learn more about your specific situation. Once we know more about what’s been going on with you, we’ll be able to tell you how Physical Therapy can help. And if we don’t think we’re the right place to help you we’ll let you know and will help guide to someone who can.
Either way, you will be one step closer to getting rid of your Sciatica Pain and finally getting some much-needed SLEEP!
"Helping active adults FINALLY get rid of their aches, pains and injuries, so they can keep moving, stay active and improve their health naturally - without pain medication, injections or surgery."
Oregon City, OR
Dr. Julie Krueger