How to sleep with lower back pain and sciatica?

What is Sciatica Pain?

Sciatica is a shooting pain that travels along the sciatic nerve, the longest and thickest nerve in the body.

Sciatica originates in the lower back and is characterised by the pain extending through the hips and buttocks, running down into one or both legs. The condition usually impacts only one side of the body.

Common symptoms of sciatica include:

• Sharp, shooting pain: This pain begins in the lower back and extends down the back of the leg, usually below the knee and into the foot.
• Muscle weakness: Affected individuals may experience weakness in one or both legs or feet.
• Burning or tingling sensations: These sensations often worsen during and after physical activity, such as running.
• Numbness: There may be a loss of sensation in one or both legs.  

How to sleep with lower back pain and sciatica?

Helpful tips to help you sleep better with sciatica include:

1- Sleep on a Supportive Mattress for Sciatica Relief: A medium-firm mattress is optimal for spinal support and comfort, effectively reducing lower back pain. 

While soft mattresses may feel cosy, they often lack the necessary support, causing your spine to sink into an unnatural position that can exacerbate sciatica pain.

On the other hand, overly firm mattresses can also negatively impact sleep quality by putting excessive pressure on the lower back. If your current one is causing discomfort, consider switching to a medium-firm mattress.

2- Adopt a Better Sleeping Position for Sciatica: Minimising pressure on your lower spine while lying down is crucial for sciatica relief. Research suggests that certain sleeping positions for sciatica
can help alleviate discomfort.

3- Sleeping on Your Back: Place a pillow under your head and a firm pillow under your knees to reduce pressure on your discs and nerves.

4- Sleeping on Your Side: Use a pillow under your head and place another pillow between your knees. 

This position helps keep your spine aligned and is especially beneficial for pregnant women, for whom sleeping on the back may become uncomfortable. Placing a pillow under your waist or using a full-body pillow can improve comfort.

6- Avoid Sleeping on Your Stomach: Sleeping on your stomach can put pressure on your lower back and neck, especially if you use a thick pillow for your head. This position is not recommended for those with sciatica as it can exacerbate pain.

If you need to sleep on your stomach, use a thin pillow or no pillow for your head and place a regular pillow under your abdomen to maintain spinal alignment.

 7 —Perform Light Exercises Before Bed: Gentle exercises such as yoga or Pilates can temporarily relieve sciatica pain and help you fall asleep more easily.

Here are some effective exercises:

Cat-Cow Pose: Begin on all fours, arch your back upwards while keeping your head lowered, and then move into pushing your hips towards the floor, creating an arch in your lower back.

Pigeon Pose (Piriformis Stretch): While seated, place the foot of the painful leg on the opposite knee, then lean forward from your hips with a straight back.

Bridge Technique: Lying on your back, lift your pelvis to form a diagonal line from your head to your knees, hold briefly, then lower back down. Repeat several times.

Opposite Arm/Leg Reaches: On all fours, stretch out one leg and the opposite arm, then reach forward while lifting your leg. Hold, then switch sides and repeat.

Short Walks: If you’re not up for exercise, a short, slow walk can relieve you and help you fall asleep faster. If your pain is too severe for walking, consult a healthcare provider.

Avoid intense activities like running or heavy lifting before bed, as they can strain your spine and worsen sciatica pain.

 8 – Get a Massage in the Evening: Massage therapy can be particularly effective for sciatica relief. A professional deep tissue massage before bed can significantly reduce pain. If professional services are unavailable, self-massage or assistance from a household member can also be beneficial. 

Simple techniques include using a massage belt, gun, or tennis ball to rub the lower back, buttocks, and hamstring.

 9 – Use Heat or Cold Therapy Before Sleep: Applying a warm compress increases blood flow, relaxes muscles, and reduces pain, promoting restful sleep. 

This can, in turn, improve the quality of sleep for those dealing with sciatica. Ensure the temperature is safe to prevent burns since sciatica can affect skin sensitivity.

Alternatively, a relaxing warm bath can also ease physical and psychological tension, aiding in pain relief and better sleep. If heat isn’t preferable, an ice pack can reduce inflammation and pain, though it should be wrapped to avoid frostbite due to sciatica’s altered temperature sensitivity.

Make Lifestyle Changes for Better Sleep with Sciatica

To improve sleep quality, incorporate these habits into your daily routine:

• Exercise Lightly: Engage in light exercises multiple times a day.
• Use an Ergonomic Chair: Improve posture with proper seating.
• Reduce Sitting Time: Take frequent standing breaks and use lumbar support pillows.
• Avoid Bulky Objects in Pockets: Remove wallets or other items when sitting.
• Wear Comfortable Shoes: Avoid high heels or shoes that alter your gait.
• Maintain a Healthy Diet: Follow a short-term low-calorie diet if overweight.

By implementing these strategies and making minor lifestyle adjustments, you can manage lower back pain and sciatica, leading to better sleep and overall well-being.

What to Do When Lower Back and Sciatica Pain Doesn’t Resolve?

If your pain persists, it’s essential to consult a spine specialist like Dr Sherief Elsayed. He can help alleviate your pain, address its underlying cause, and improve your overall function. Dr Sherief Elsayed may recommend the following treatments:

1- Medications for Sciatica Pain Relief

Targeted over-the-counter (OTC) medications, anti-inflammatories, muscle relaxants, and spinal injections can be prescribed to manage sciatica pain.

These medications are typically effective in reducing pain, relaxing nerve tensions, and helping the sciatic nerve function.

However, pain or other symptoms may recur so the spine specialist might recommend therapy as an effective treatment for sciatica in Dubai.

2- Therapies for Sciatica-Induced Nerve Relief

Physical therapy for sciatica involves specially designed exercises to strengthen, condition, and stimulate the nerves and muscles affected by the condition.

Often, doctors combine therapy with medication as part of a conservative, non-surgical treatment plan for sciatica.

3- Surgery

While most sciatica cases are managed with conservative treatments, surgery may be necessary for those with persistent symptoms despite other treatments. Dr Sherief Elsayed may perform surgery for sciatica treatment in Dubai under the following conditions:

• Persistent lower back and leg pain despite medications and therapies.
• Limited lower back mobility.
• Escalating pain intensity and frequency.
• Herniated disc causing additional issues like weakness, bladder, bowel, or sexual dysfunction.

Surgical Procedures for Sciatica

Dr Sherief Elsayed offers several surgical options to treat sciatica:

Laminotomy: This procedure involves removing the lamina, the part of the vertebral body covering the nerves, to relieve nerve root pressure.

Discectomy/Decompression: The surgeon excises  any spinal elements causing nerve root compression, such as bone spurs or herniated discs.

This can be done via microdiscectomy or endoscopic discectomy. Patient satisfaction rates are high following these procedures for leg pain and sciatica relief.

Surgeries are performed under general anaesthesia to ensure patient comfort.

Choose Dr Sherief Elsayed for Sciatica Treatment in Dubai

Dr Sherief Elsayed is renowned for his expertise and compassionate approach as a spinal specialist in Dubai. He and his team have successfully performed numerous complex spine surgeries, delivering commendable results and significant relief to patients.

Dr Sherief Elsayed employs conservative and surgical methods to treat spine-related issues, helping patients lead more comfortable and improved lives.

If you’re struggling with spine problems, schedule an appointment with Dr Sherief Elsayed today and take the first step towards relief and recovery.