Sciatic Nerve Pain Relief at Night
What is Sciatica?
Sciatica is a term used to describe pain that arises from the sciatic nerve. The sciatic nerve is a large nerve that starts from the lower back and runs from there, through the buttocks, down into the back of the leg. Sciatic nerve pain can come from irritation of the sciatic nerve in the lower back or buttocks.
Symptoms can include pain in the back of the leg which may be accompanied by pain in the lower back. Often this pain is described as sharp, shooting pain or burning pain. This pain can be irritated by long periods of sitting, by stretching the legs, or with taking long steps with walking, for example.
How to help relieve nerve pain at night
Preparing for sleep
There are several things you can try before sleeping that have helped others, including;
Simple stretching or Yoga - this helps loosen your muscles before bed and reduces pressure on the sciatic nerve. Please consult a physiotherapist for recommendations on what stretches are suitable for you.
Take a bath - a warm bath can help relax the muscles around your sciatic nerve, it also relaxes your mind which always helps when dealing with pain.
Gentle massages - This helps relax tense muscles which can put pressure on the sciatic nerve. Please consult a physio before initiating self-massage therapy.
Sleeping Positions with Sciatica
There is a bit of trial and error to work through what sleeping positions are best for your sciatica pain, not all positions will suit everyone. However, there are a few positions to try;
Place pillow between legs - if you’re a side sleeper, place a pillow between your legs, this may relieve the pressure on your spine.
Place a pillow under your knees to elevate them - if you’re a back sleeper, try putting a pillow under your knees, this may relieve pressure on your lower back.
Try a medium-firm mattress for an aligned spine. Studies have suggested this is the best kind of mattress for those who suffer with this kind of pain. (Study)
Avoid sleeping on your stomach - this can cause the spine to curve inwards, putting pressure on the sciatic nerve.
Don’t live with your pain
Many treatments can be helpful to aid the resolution of sciatica. A functional assessment of movement may be beneficial to identify any movement ‘flaws’ that may have contributed to the development of sciatic nerve pain. Here at Ballsbridge Physiotherapy, we will develop a personalised treatment plan that will help you manage your symptoms and help you return to your previous function as timely as possible.
Sciatica Pain Treatment
Physiotherapy can successfully treat this pain by using techniques that concentrate directly on the structures causing the pain.