Sleep is one of my favorite activities and I usually get between 7 to 8 hours a night. The CDC recommends at least 7 hours of sleep for adults. This can be a huge challenge when dealing with sciatica pain, especially when you can’t find a comfortable position. This results in sleepless nights, increased pain, and increased misery. It’s time to take the guess work out of sleeping positions and claim back your night.
The first thing that needs to be done is ask yourself “when was the last time I rotated my mattress?” I usually recommend that the mattress be rotated (not flipped over) 1-2 times per year, which is every 4-6 months. Over time, the weight of your body will leave indentations which can lead to uncomfortable positions to be in. I remember having a client rotate their mattress and the next day they were pain free. And then they didn’t need me anymore.
Once that is done, it’s time to investigate sleeping position. When in an active state of pain, there should be at least 1 position that either reduces the pain, or has no change for you to be somewhat “comfortable in”. No position is too awkward. So if you feel the most comfortable on your stomach with a little bit of a twist, that’s ok. This is your body telling you that you should be in that position. (Remember, the position and stretches that feel the best, do more of them).
Next thing is trying to stay in that position over night. The truth is that most people will be moving just a little bit in their sleep. I toss and turn when I’m asleep. So how can we maintain these new comfortable positions while we are unconscious? Grab a pillow or two and put them underneath you to bolster yourself in that position. It might not restrict 100% of the motion, but it may help in reducing motion.
Sleep is one of the most important physiological functions. You don’t have to lose sleep on it because you’re in pain.
Sciatica Protocol Update: We just added a 3 day free trial to our awesome program. If you are tired of having to wait in line to see a provider or are just tired of having to dedicate 3+ hours per week to go to a clinic, this program is for you. All you need to do is take the free quiz to see if you qualify and then start your first set of stretches. (After 3 days, it will transition to a $9.99/week subscription, you can cancel anytime!) You can register here.
