When you are suffering from either low back pain or sciatica, the last thing you want to be doing is laying awake for hours with only the pain for company. Unfortunately that's how it is for many people, especially in the early days when there is still a high degree of inflammation present which is contributing to the pain.
However, it does not always need to be that way. I shall address this very frustrating issue of sleep, or lack of it, to try and help you gain a good nights sleep and to also try and avoid you falling into the trap of thinking you need to replace your bed. Although this can sometimes be the case, it rarely is.
More often than not, if you are struggling to have a good nights sleep, it is likely to be a consequence of either what you have been doing before you went to bed or the position you have been sleeping in while you are in bed which is the problem. I shall be discussing the latter here.
It's difficult to go into great detail, as a lot depends upon what is actually causing you to have low back pain or sciatica in the first place. Nevertheless, there are typically two postures or activities which will tend to aggravate your pain, those being Extension based activities (e.g. leaning backwards) and Flexion based activities (e.g. leaning forwards).
If, when you go to bed, you tend to lie on your stomach and it is extension based activities which aggravate your pain, it is likely your pain is going to be aggravated further during the night. This is because lying on your stomach encourages extension of the lower back. Under these circumstances, I would suggest you try lying on your back of a night (If you do try this, I would also encourage you to place a pillow or two under your knees, because if you keep your legs straight this could also aggravate your pain) or alternatively, place a pillow or two under your stomach if you feel you can only lay on your front
Alternatively, if it is flexion based activities which aggravate your pain and you are lying on you back of a night, this could also lead to a poor nights sleep. This is due to lying on your back encouraging flexion (this is not strictly true, as there are exceptions to the rule. However, for now, we shall take it as true). Under these circumstances, I would suggest you try lying on your front of a night (this time, you may wish to place a small pillow underneath your stomach). Either of these should help you get a better night's sleep.
HOWEVER, if your pain is still quite sensitive, neither of these positions may be very comfortable. When this is the case, I would encourage you to try lying on your side (whichever side you find the easiest) BUT ensure that your top leg is bent slightly at the hip and knee and also supported by a pillow or two. By doing this, it enables your top leg to remain parallel with the bed therefore preventing your leg from dropping down.
It is this 'dropping down' action of the top leg which tends to have a twisting/stretching effect on your lower back and sciatic nerve and will undoubtedly aggravate your pain.
As I mentioned earlier, the sleeping position is just one potential factor which can aggravate your pain at night, but it is a very important one and if you can get this right, a good night's sleep will not be too far away!
Paul Boxcer - Bsc (Hons) Physiotherapist, has over 13 years experience of treating people in pain. During this time and especially over the last few years, he has concentrated his treatment on those suffering with Low Back Pain & Sciatica. Use the following link http://www.spinal-health-care.com/index.php?page=sleeping-positions for more information on how to get a good night's sleep.
Paul's book"Low Back Pain & Sciatica - A Personalised Treatment Approach" not only explains everything you need to know in order to allow you to cure yourself of the pain you may be suffering with, but by addressing the cause of the problem, it ensures the risk of subsequent episodes is also eliminated. Visit Paul on his Facebook page for further information or maybe ask him a question or two!
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