Naturally Relieve Sciatica Pain – Sleep Positions That Can Ease Your Sciatica Pain
Natural Sciatica Pain Relief Through Proper Sleep Positions
We all know how important it is to have a good night’s sleep but can it really help sciatica or back pain? Let’s find out. In addition to giving a proper start to the day ahead, a proper sleeping posture also has several physiological benefits. Imagine having to go to work after having spent a sleepless night! Most certainly, none of us would want to do that intentionally. When discussing about a comfortable sleep, we most often consider aspects such as a good mattress and pillows, but frequently take into account the manner in which we sleep. The truth is, the position in which you sleep is amongst the major factors that have an affect on your sleep quality.
Several studies have led health experts to believe that a proper sleeping posture can also help relieve you of sciatica pain and other problems in the back. Independent studies prove that a vast majority of working individuals experience back issues at some point of their life. Although this could be because of several reasons, improper working and sleep positions are also believed to be among the leading causes.
For those who do not know, sciatic nerve forms the longest nerve in our body. It originates from the lower back and goes all the way down to your legs and knees. Interestingly, its presence in the lower limbs makes it responsible for the quality of sleep that we get when sleeping. Compression of this sciatic nerve leads to a medical condition called sciatica, and it is used to denote the pain, tingling sensation and numbness in the leg. Sciatica itself is painful, and it further works to worsen the quality of your sleep, thereby making it all the more painful.
Fortunately, there are some sleeping postures which help in preventing sciatica pain and other back disorders. We highlight some recommended sleeping positions that will help you get proper sleep and also keep you healthy.
• Always lay down flat on your back when sleeping. Sleeping on your stomach will gradually increase pressure on your spine, ultimately resulting in back pain.
• Sleeping on either of your side is also a good option. Some people believe it to be the best way of sleeping, especially because it exerts minimum pressure on the back. The correct sleeping posture is to lie on your side and put a pillow right between your legs.
Should you wish to sleep on your back instead, ensure that you keep a big and comfortable pillow beneath your knees. This helps in keeping away the larger part of strain from your sciatic nerve. Additionally, this also helps in maintaining the natural curve of your back.
In addition to the sleeping postures, health experts also recommend some exercises to prevent sciatica or back pain. While you can always consult a professional in this field for detailed instructions about the movements, we mention a simple exercise schedule that will only take about fifteen minutes of your time regularly.
• Knee bending – These exercises are significantly beneficial for back pain issues. Just for safety, and especially if you are suffering from knee problems, hold on to a chair or table when you do the exercises. To begin with, stand straight and slowly relax your shoulders. Breathe while you do so. Now, bend your knees slowly and simultaneously raise your heels. This will ease your knees from any strain, and also supports your lower back. Repeat the steps 5-10 times, though you should avoid over-straining in all conditions.
• Hip twist – This exercise requires you to stand firmly and spread your legs. Tighten your abdominal muscles and with your hands on your hips, perform rotations of your hips. Do a counter-clockwise rotation first, then a clockwise rotation, and repeat it to 5 counts of each. Remember to breathe normally throughout the exercise.
• Waist twist – This is similar to the hip twist mentioned above. However, you will need to place your hands on the sides for this one. Now, begin twisting your left side with your hands raised slightly in the direction of your shoulders. Perform the same activity on your right side. This exercise helps the shoulders as well as the lower back. Again, you must breathe normally throughout the exercise and also avoid over stretching.
Maintaining a regular exercise schedule with a proper sleeping position will help you ease sciatica pain, while also preparing you for a good day ahead. Most importantly, ensure that you always maintain proper postures for walking, sitting, working and sleeping.