Three sleeping positions that ease sciatica

Sciatic pain often flares at night. Lying still for hours lets the irritated area stiffen, and a mattress that sags or a twisted sleeping position can put the nerve under extra tension. These three positions are the ones we suggest most often. Try each for a night or two and keep whichever lets you sleep longest.

On your side, pillow between the knees

Lie on your pain-free side with your knees slightly bent and a firm pillow between them, from knees to ankles. The pillow stops your top leg dropping forward and twisting your pelvis, which takes tension off the lower back and the nerve.

On your back, knees supported

Lie on your back with one or two pillows under your knees, so they are gently bent. This flattens the curve of the lower back slightly and opens up the space where the nerve roots leave the spine. A small rolled towel under the waist can add support.

Curled, the foetal position

If a disc bulge is the cause, curling up on your side with your knees drawn towards your chest can open the space between the vertebrae and ease pressure on the nerve. Swap sides during the night if you can.

Getting in and out of bed

Roll onto your side first, then push yourself up with your arms as you swing your legs down, keeping your back in one piece. Reverse it to lie down. It sounds fussy, but twisting up out of bed is one of the most common triggers of a morning flare.

If sciatica keeps you awake for more than a week or two, read how we treat it or book a first visit.