3 Tips to Sleep Better With Sciatica or Lower Back Pain

Do you find your sciatica or lower back pain is keeping you up at night? Read our top tips for sleeping comfortably through the night.

A good night sleep is essential to staying healthy and feeling good. It is also a key component of effective sciatica treatment. However, when you’re in pain, finding a comfortable sleeping position that allows for a restful night sleep can be easier said than done.

What is Sciatica?

The sciatic nerve branches from your lower back through your hips and buttocks and down each leg. If this nerve is compressed, irritated or injured for any reason, you may experience pain. We refer to this pain as sciatica.

Sciatica isn’t the same as lower back pain. Lower back pain is limited to pain in an area of your back. But if you have sciatica, you might notice:

  • Sharp, burning or shooting pain that travels from the lower back to the foot.
  • Muscle weakness in one or both legs or feet.
  • Numbness in one or both legs.
  • A pins-and-needles sensation in the leg, foot or toes.

Where you feel the pain can depend on which area of the nerve is affected. It could be a constant pain or might only be noticeable when you sit or lie in certain positions.

In this article, we discuss three effective tips for sleeping well when you are suffering from sciatica or lower back pain.

1. Take a hot bath before bed

Heat can help the muscles and back relax and ease any muscle spasm you may be experiencing. Adding a scoop of Epsom salts to the bath can also aid in reducing inflammation and promoting relaxation that many find offers relief from sciatic pain. In addition, a nice hot bath often leaves us feeling sleepy and can help us to drift off.

If you’re not able to take a bath, try a hot water bottle or a lavender heat pack instead. The heat from these will have the same beneficial effects as taking a bath, and lavender is known for its relaxing properties.


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