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How to Relieve Sciatica In Bed: Sleeping Positions, Exercises, Relief

Sciatica is a condition that can cause intense pain, tingling, and numbness in the lower back and legs. The pain can be so severe that it can interfere with your ability to sleep, making it difficult to get a good night's rest. If you're someone who struggles with sciatica pain, especially when trying to sleep, this blog post is for you. In this post, we will explore some tips and strategies to help alleviate your symptoms and provide relief, so you can get a better night's sleep.

 How to relieve sciatica pain in bed


How to Relieve Sciatica Pain in Bed:

Sciatica pain can be debilitating, making it difficult to sleep and perform daily activities. If you are struggling with how to relieve sciatica pain in bed and are looking for ways to relieve it, there are a few tips and strategies you can try to help alleviate your symptoms.

How to Relieve Sciatica Pain in Bed - Sleeping Posture:

First and foremost, it is important to maintain proper posture while in bed. Sleeping on your back is the best position for people with sciatica pain, as it keeps the spine in a neutral position. Sleeping on your side can also be effective, but be sure to use a pillow between your legs to keep your hips and spine aligned. Avoid sleeping on your stomach, as this can cause your back to twist and put pressure on the sciatic nerve.  Posture also plays a big role in how to relieve sciatica pain while sitting.

It's also no secret that a mattress can make a world of a difference when it comes to comfort and proper support. A firm mattress is recommended for those with sciatica pain, as it provides proper support for the spine. 

how to relieve back pain in bed

How to Relieve Sciatica Pain in Bed - Exercise and Stretching:

It’s also important to engage in regular exercise and stretching, especially when you have sciatic pain. Gentle stretching exercises like yoga, pilates or simple hamstring stretches can help loosen up tight muscles and reduce pressure on the sciatic nerve. You can also do these stretches in bed before getting up in the morning and before going to bed. Check out our page on lower back stretches in bed

how to relieve sciatica pain in bed - stretching

How to Relieve Sciatica Pain in Bed - Deep Tissue Massage:

Massage for sciatica pain is one treatment option for combating the pain. This type of massage therapy breaks down muscle tissue around the sciatic nerve helping to release muscle tension, reduce inflammation, and increase blood flow to the affected area. This can help to alleviate pain and improve mobility, making it an effective option for those suffering from sciatica pain. 

how to relieve sciatica pain in bed - back massage

The quadratus lumborum is a lower back and abdominal muscle that plays a large role in spinal stability and is often linked to lower back pain.  This muscle is very receptive to stiffness and if left unattended, can cause a great deal of pain.  Deep tissue muscle massage has been proven to be effective in helping relieve pain and give mobility back to the quadratus lumborum.  If you are looking for a tool designed specifically for breaking up tissue and finding those hard to reach trigger points look no further. 

The QL Claw is currently the only tool made specifically for the quadratus lumborum muscle.  Through trial and error I designed this tool after suffering from years of debilitating low back pain.  I was in an out of doctors and chiropractors and I couldn't seem to get any relief.  That is until I took matter into my own hands and learned the science behind the origin of my pain and how to fix it.  Towards the end of my back pain journey I designed and manufactured the QL Claw tool.  If you're like me and can't seem to find the answers, there is light at the end of the tunnel.  Check out the QL Claw and find relief today.


QL Claw


how to relieve sciatica pain in bed


How to Relieve Sciatica Pain in Bed - Hot/Cold Therapy:

Heat and ice therapy is effective in how to relieve sciatica pain in bed. Applying heat to the affected area can help relax tense muscles, increase blood flow and reduce inflammation. A heating pad or a hot water bottle can be used for this purpose. On the other hand, ice can help numb the pain and reduce inflammation. You can use an ice pack, a bag of frozen vegetables, or a bag of ice wrapped in a towel. Apply heat or ice for 20 minutes at a time, several times a day. 

How to Relieve Sciatica Pain in Bed - Pain Medication:

If you're still wondering how to relieve sciatica pain in bed and these home remedies do not provide relief, over-the-counter pain medications such as ibuprofen and naproxen can be effective in relieving pain and inflammation. It is always important to consult with your doctor or a physical therapist before taking any medication, especially if you have other medical conditions or are pregnant.


How to Relieve Sciatica Pain in Bed - Take Aways:

In summary, learning how to relieve sciatica pain in bed can be challenging, but you can do a few things to help alleviate your symptoms. By maintaining proper posture, using the right mattress and pillow, engaging in regular exercise and stretching or massage, using heat and ice therapy, taking over-the-counter pain medication, and practicing good sleep hygiene, you can help reduce your pain and improve your overall quality of life. 


how to relieve sciatica pain in bed - back muscle solutions


Now that you've read about how to relieve sciatica pain in bed, check out our articles on How to Cure Sciatica Permanently and the best sleeping position for IT band pain


[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.

[2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.

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