Living with sciatica can be a real pain, especially when it comes to getting a good night’s sleep. The sharp, shooting pain that radiates down your leg can disrupt your daily life and make sleeping a challenge. If you’re struggling to get a good night’s sleep due to sciatica, you’re not alone.

But sleep is one of the best tools your body has to fight sciatica, stresses a physical therapist at Zanskar Health. “One reason why sciatica pain is often worse at night and interferes with sleep is because, during rest, there’s less blood flow,” she explains. “But your nerves need three simple things to stay calm and happy: space, movement, and blood flow. By addressing these needs during the day, your sciatica can settle down, making it easier to get the restorative rest your body needs.”

In this article, we’ll explore the link between your sleep and sciatica, some valuable tips and tricks to help you find relief, and understand how to get better sleep with sciatica.

What is Sciatica Pain and its Causes?

Sciatica is caused by irritation or injury to the sciatic nerve — the longest and thickest nerve in your body. It’s a bundle of nerve roots branching off from the base of your spine that travels through your lower back, buttocks, and down the back of each leg into your feet and toes.

“Your sciatic nerve needs an unobstructed path, so any condition that puts pressure on it can trigger sciatica,” explains the Zanskar expert. Common triggers include:

1. Disc changes: Age-related changes in the intervertebral discs, which act as cushions between your spinal bones, can contribute to sciatica. According to the Zanskar expert, conditions such as herniated discs, degenerative disc disease, spinal stenosis, and bone spurs can reduce the space at the base of the spine where the sciatic nerve originates.
2. Tight buttock muscles: Tightness or inflammation of the piriformis, a small band-like muscle at the top of your buttocks, can press against the sciatic nerve and cause pain. 
3. Sitting on something: Carrying a wallet or phone in your back pocket can put pressure on the sciatic nerve when you sit.
4. Pregnancy: Changes in the pelvis during pregnancy can increase pressure on the sacroiliac joint, which connects your spine to your pelvis. This can irritate the sciatic nerve and trigger or worsen sciatica.

Common Symptoms of Sciatica Pain

Sciatica pain symptoms may flare up suddenly and can last anywhere from days to weeks at a time 

• Lower back pain that extends to your hips, buttocks, and legs.
• It usually affects one side of the body. However, because the sciatic nerve is the largest nerve found in your body, it can cause widespread pain throughout your back and lower extremities.
• Numbness or tingling in their legs, making it difficult to stand or walk. This pain may worsen when you sit, cough, sneeze, or have a bowel movement. 

Understanding Sciatica Pain When Sleeping

Nighttime is when your body should be at rest — so why does sciatica often feel worse at night? According to the pain experts at Zanskar, there are three main reasons. 

• Sleeping position. Certain sleeping positions can tighten your back or buttock muscles, which may compress the sciatic nerve.
• Lack of movement. While lying down, blood flow decreases, and there’s less circulation to help soothe the irritated sciatic nerve.
• Fewer distractions. During the day, your brain and body are occupied, making sciatica symptoms less noticeable. At night, when your mind and body finally rest, discomfort often feels more pronounced.

What are the BEST and WORST Sleeping Positions for Sciatica?

Many people with sciatica have difficulty sleeping at night. Lying in the wrong sleeping position can cause the pain to flare up and affect your sleeping habits. 

More Tips to Sleeping with Sciatica Pain

1. Try stretching before going to bed to alleviate sciatica pain.
2. Choose a firmer mattress that offers you extra lumbar support
3. Sleep with your neck level to your spine, not above or below it
4. Take a warm bath before going to bed to help relax your muscles and trigger the release of pain-relieving endorphins
5. Consider sleeping with a body pillow to keep your spine, hips, and pelvis aligned properly.
6. Develop a nighttime routine that helps relax you – Turn off all electronic devices, including your phone and TV, to help you fall asleep quickly before you notice sciatic pain.

Best Stretches for Sciatica

• Pigeon Pose

• Knee to shoulder stretch

• Standing Hamstring stretch

Pro Tip: Keep Moving

Aim for 30 minutes of moderate-to-vigorous exercise most days of the week, recommends our pain experts for best outcomes from sciatica. Exercise has been shown to improve sleep quality. A 2023 review found that regular physical activity helps with insomnia and leads to better overall sleep. Whenever possible, try exercising outdoors to get natural sunlight, which can help regulate your circadian rhythm.

Learn More About Zanskar Health

If you have joint or muscle pain that makes it hard to move, Zanskar offers the most advanced full stack pain relief solutions for you.

Now available to purchase, Zanskar® Advanced Pain Care Products have a unique formulation of natural bioactive ingredients and provide lasting relief from muscle and joint discomfort that you can feel good about. Get your fix before stocks run out - buy now.

You can also gain access to therapeutic exercises and stretches for your condition by downloading the Zanskar Health physiotherapy mobile app. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you, including behavioral and nutritional coaching.

Download our mobile app here 👉 download and track your exercise streak.

Medical Review: This article is written by Dr Nishtha Mittal (Senior Health Content Editor at Zanskar Health) and has been medically reviewed by the medical team at Zanskar Health. This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.