How To Get Better Sleep With Sciatica Pain

From health.clevelandclinic.org 

Find relief by keeping a neutral spine, trying a medium-firm mattress and using pillows for support

The pain of sciatica can make it hard to sleep. Like, really hard to sleep. Fortunately, there are adjustments you can make and steps you can take to ease your pain and finally get a better night’s sleep.

Best sleep positions for sciatica

There’s no perfect sleeping position for sciatica pain. But you may find that one of these options works best for you.

• On your back: Back sleeping promotes good spine alignment, which can bring you night-time relief.
• On your side: Side sleeping can take pressure off your sciatic nerve, especially if you sleep on the side opposite of your pain.
• Slightly elevated: If spinal stenosis is causing your sciatica, getting your spine into a slightly bent-forward position may give you some relief.

8 tips for sleeping with sciatica

Sleeping and sciatica often don’t mix. It can be impossible to get a good night’s rest when your back or legs are throbbing or tingling! But physical therapist Cara Sieberth, PT, says there are steps you can take to find relief from sciatica and finally get some shut-eye.

1. Align your spine

Getting your spine into a neutral position may help alleviate some of your sciatica pain while you sleep.

When you lie down, ensure that your head, shoulders and hips are in a straight line. Put a small pillow under your neck and head, but not your shoulders. You may also need to put a pillow under your knees to keep your back from arching too much.

“Once you get in this position, think about what hurts or what feels good,” Sieberth suggests. “Then, you can tweak your sleeping position from there.”

2. Use pillows for strategic support

If you’re sleeping on your side, try placing a pillow between your knees.

“This aligns your hips and takes pressure off the pelvis,” Sieberth explains. “Another option is to place a pillow behind your back for support, which also keeps you from rolling.”

Regular pillows work fine. But a body pillow is a great option, too, because they’re designed to mould to your body and stay in place while you sleep.

3. Consider curving your spine

If spinal stenosis is at the root of your sciatica, it can be helpful to sleep in a slightly rounded position. This can help open the narrowed spaces in the spine.

To mimic this position while you sleep:

• Place a large wedge-shaped pillow under your head and upper back.
• Sleep in a reclining chair or adjustable bed with the head elevated.
• Try sleeping in the foetal position (on your side with knees curled up).

A warning, though: If spinal stenosis isn’t the cause of your sciatica, these positions may cause you more pain instead of bringing you relief. If it hurts, switch it up.

4. Beware stomach sleeping

Sleeping on your stomach forces you to arch your back and turn your head to one side. For the most part, it’s not great for your back, and it’s typically best to avoid it when you’re dealing with sciatica pain.

But … not always. In some cases, stomach sleeping could be the one position that brings you the most relief.

“For a few people, arching their back actually provides relief from sciatica,” Sieberth notes. “In general, stick with the sleeping position that feels best for you.”

5. Figure out what you need from your mattress

Sleeping on the wrong mattress can make sciatica pain worse, or at least keep it from getting better.

“Try to find a comfortable position on the mattress you already have,” Sieberth says. “Use your pillows or even a mattress topper to make some small changes. Then, once you figure out what gives you some relief, you can decide whether a firmer or softer mattress might work for you.”

So, what should you look for if you do decide you need a new one? A review of studies found that a medium-firm mattress is best for bringing relief from lower back pain.

Look for something that doesn’t create a lot of extra curve to your spine so you can maintain a normal, neutral spinal alignment.

6. Stretch before bed

Stretching your back and strengthening your abdominal muscles (aka your core) helps take pressure off your spine. To alleviate sciatica pain, try stretches like the piriformis stretch and cobra pose.

“Try both, and if one helps relieve your symptoms more than the others, focus on that,” Sieberth recommends. “Spend one to two minutes stretching three to five times a day, including right before bed.”

7. Try other at-home relief options

Tap into other pain relief options before bedtime to help relieve mild sciatic symptoms.

• Over-the-counter pain medication: Nonsteroidal anti-inflammatory drugs (NSAIDs) like aspirin, ibuprofen and naproxen sodium can help reduce inflammation and ease pain.
• Lidocaine patches: These over-the-counter patches are applied to your skin in the area where you feel pain (in this case, your lower back). They provide temporary, targeted pain relief.
• Warm or cold compresses: A little bit of heat, like from a heating pad or hot water bottle, can help relieve soreness, loosen joints and relieve pain. If your sciatica is new (or newly inflamed), an ice pack may bring relief.
• A warm bath: Taking a soothing soak before bed can ease sore muscles and help you unwind, which can ultimately lead to better sleep.

8. Take care of sciatica pain during the daytime, too

Your sciatica pain may feel more noticeable at night. But what you do during waking hours can affect how bad your pain gets at night. Here’s what Sieberth suggests:

• Improve your posture: Practicing good posture helps promote a neutral spine, which reduces pain.
• Get active: Physical activity can increase your core strength, improve your flexibility and help you maintain a healthy weight, all of which can help relieve sciatica pain.
• Try complementary therapies: You may find that massage therapy, acupuncture, yoga and chiropractic adjustments bring you sciatica relief that makes sleep easier.
• See a physical therapist: “Even just a few sessions with a physical therapist can be helpful for many people,” Sieberth says. “They can help you figure out which sleeping positions and activities are best for you.”

Address the cause of your sciatica

To find the greatest relief from your sciatica — both at night and during the day — you need to figure out what’s behind it.

“The cause of your sciatica affects what positions or activities bother you,” Sieberth explains. “This also determines which sleeping positions work best for you. For instance, if you have a bulging disk, you may find back sleeping comfortable. If you have spinal stenosis, you might prefer side sleeping.”

Whatever’s causing your sciatica, don’t assume you have to live with it. If it interferes with your quality of sleep, talk with a healthcare provider about solutions. With the right medical treatment, you can get relief from sciatica pain — and head off to dreamland again.

https://health.clevelandclinic.org/how-to-get-better-sleep-with-sciatica-pain

‘Sitting shuts my brain’: UAE doctors on why standing helps some people think, focus

From khaleejtimes.com

Psychiatrists and neurologists explain how prolonged sitting can worsen ADHD symptoms, trigger sciatica pain and reduce mental alertness

After just 15 minutes of sitting, the pain starts. Focus fades. Drowsiness creeps in. For some people, prolonged sitting isn’t just uncomfortable — it is disabling.

Doctors say this experience, often reported by people with ADHD or sciatica, has a clear biological explanation: when the body stops moving, the brain receives fewer signals to stay alert, gradually shifting into a low-energy, drowsy state. At the same time, sitting places mechanical stress on the spine and nerves, which can aggravate pain conditions such as sciatica.

While doctors have long warned against sitting for long periods, according to Dr Muhammad Farhan, Staff Physician at the Psychiatry & Behavioural Health Department of Cleveland Clinic Abu Dhabi’s Neurological Institute: “People need to move. The brain and the body are not designed to stay still for hours at a time.”

Why prolonged sitting worsens sciatica pain

From a physical standpoint, prolonged sitting is particularly problematic for people with sciatica, a condition caused by irritation or compression of the sciatic nerve, which runs from the lower spine down the leg.

Dr Farhan explained that sitting for long periods can compress the sciatic nerve either at the level of the spine — especially in people with disc bulges — or as the nerve passes beneath muscles in the hip. “When you sit, the hips are flexed, and that position can increase pressure on the nerve,” he said. “That’s why pain, numbness or tingling in the leg often gets worse the longer someone sits.”

Neurosurgical specialists see this pattern frequently. According to Dr Nader Hebala, staff physician at Cleveland Clinic Abu Dhabi’s Neurological Institute, prolonged sitting increases pressure on the lower spine, especially when posture deteriorates over time.

“For people with sciatica or lower back pain, sitting places additional stress on the nerve roots that form the sciatic nerve,” Dr Hebala said. “Many patients notice that prolonged sitting worsens back or leg pain, particularly when posture is poor.”

This is why sit-stand desks and regular posture changes are often recommended. “Even a simple five-minute stand, walk or stretch can make a meaningful difference,” Dr Hebala added.

The brain’s ‘low-energy mode’

The impact of prolonged sitting goes beyond pain.

According to Dr Farhan, the brain relies on constant feedback from muscles and joints to maintain alertness. “When we sit still for long periods, there is less sensory input going to the parts of the brain that promote wakefulness,” he explained. “As a result, the brain shifts toward a lower-energy, drowsy state.”

This effect is linked to the brain’s natural sleep–wake rhythm, which is regulated not only by light but also by physical activity. “Movement during the daytime tells the brain that it is time to be awake and alert,” Dr Farhan said. “When activity drops, alertness drops.”

Brief movement — such as standing up, walking, or pacing — increases blood flow to the brain and stimulates the release of neurotransmitters such as dopamine and norepinephrine, both of which are essential for attention, motivation and wakefulness.

Why ADHD brains struggle with sitting

For people with ADHD, the problem is often amplified.

“In ADHD, the brain already has lower levels of dopamine and norepinephrine in areas responsible for focus and attention,” Dr Farhan explained. “Sitting still for long periods makes it even harder to maintain focus.”

Many patients with ADHD report that they think better when standing or walking — an observation supported by clinical experience. “For them, movement is not a distraction,” Dr Farhan said. “It is a form of self-regulation.”

Physical activity and posture changes increase dopamine and norepinephrine levels, improving motivation, mood and alertness. “That’s why people with ADHD often feel less restless, more focused and mentally clearer when they are on their feet,” he added.

Sitting, sleepiness and monotony

The same mechanisms help explain why prolonged sitting — especially during long drives — can lead to dangerous levels of sleepiness.

“Sitting combines immobility with monotony and reduced sensory input,” Dr Farhan said. “That combination lowers mental alertness.”

Coffee and stimulants may offer temporary relief, but they are not reliable solutions. “If someone feels sleepy, the safest option is to stop, take a break, get out of the car and move,” he said. “Movement tells the brain it is not time to sleep.”

Excessive daytime sleepiness may also point to underlying sleep disorders, which should be medically evaluated.

Balance, not extremes

While standing offers benefits, doctors stress that the goal is not to replace sitting entirely.

“Standing for long periods can also lead to fatigue if the body isn’t supported,” Dr Hebala said. “The key is balance — alternating between sitting and standing, maintaining good posture, and building regular movement breaks into the day.”

A practical guideline for most people is to change position every 30 to 45 minutes, combined with regular walking, stretching and exercise.

“The human brain is designed for movement,” Dr Farhan said. “Movement is not a break from thinking — it is how we stay awake, focused and neurologically healthy.”

Rethinking design

The discussion around prolonged sitting also raises broader questions about how everyday spaces are designed — from workplaces and conferences to long-distance travel.

For instance, when asked if cars that allow drivers to stand rather than sit could be a way to improve alertness during long journeys, Dr Farhan said: “That’s a very novel idea”, noting that prolonged seated driving combines immobility and monotony — a combination known to reduce alertness.

However, he stressed that any such concept would raise complex safety and policy considerations and would require extensive research before being considered viable.

What doctors were more confident about was the need for movement breaks. “If someone feels sleepy while driving, the only thing that truly works is stopping, getting out of the car and moving,” Dr Farhan said.

Another proposal was whether people with ADHD should be formally accommodated in environments where sitting is mandatory — such as conferences, lectures or even flights — particularly when no standing options are available. Dr Farhan said that, clinically, such accommodations already happen on an individual basis.

“We routinely write letters for patients to request ergonomic adjustments, movement breaks or flexibility at work or school,” he said. “ADHD has a clear neurobiological basis, and movement helps regulate attention.”

He added that greater awareness could ease communication challenges. “Schools and institutions often don’t understand this immediately,” he said. “Having clearer recognition of the need for movement could make a real difference for patients.”

Movement as access, not preference

Doctors emphasised that the need to stand or move is not about comfort or preference — but about function. “The brain is constantly receiving signals from the body,” Dr Farhan explained. “Posture changes neurotransmitter activity. When you are upright and moving, dopamine and norepinephrine increase, which supports alertness, motivation and focus.”

For people with ADHD or chronic pain, being forced to sit for long periods can worsen symptoms — mentally and physically. Experts say flexible environments that allow people to stand, walk or change posture may not only improve comfort, but also cognitive performance and wellbeing. As modern life becomes increasingly sedentary, doctors argue that rethinking how — and how long — we sit may be just as important as how we work, learn and travel.

https://www.khaleejtimes.com/uae/uae-doctors-standing-helps-people-think-focus-prolonged-sitting-worsens-adhd 

Sciatica Myths Busted

From mersearoadclinic.co.uk 

Sciatica IS common and affects a number of people of all ages and abilities. Yet it is also surrounded by a number of myths

Sciatica is pain or numbness anywhere along the sciatic nerve (which runs from the lower spine, through the buttocks, and down the backs of the legs) caused by compression of the nerve.

 

Myth: We do not know what actually causes Sciatica

 

Fact: Sciatica occurs when the sciatic nerve is pinched or compressed, which is often caused by a bulging or herniated disk between the vertebrae in the lower spine.

 

Other causes include a bone growth on the spine itself or by spinal stenosis, a narrowing of the spinal canal. Thorough examination can typically enable us to determine the cause and therefore the best treatment and recovery path.

 

Myth: Sciatica is a diagnosis or a condition

 

Fact: Sciatica is actually a symptom, indicating that something is irritating a nerve root in the lower back. As Osteopaths, our goal is to determine the cause of that pressure on the nerve and advise on the best treatment plan for each patient.

 

Myth: I should stay in bed and rest if I have Sciatica

 

Fact: As with back pain, we recommend that most of our patients will benefit more by remaining active and avoid bed rest. We see little to no benefit to staying in bed compared with staying active for people with sciatica.

 

Myth: Medication is the only way to provide relief from Sciatica

 

Fact: Reaching for an anti-inflammatory drug is generally most people’s first instinct to help ease the pain of sciatica. However “a systematic review and meta-analysis published in February 2012 in the BMJ (British Medical Journal) found a lack of evidence of the efficacy of drugs including NSAIDs, corticosteroids, antidepressants, and opioid analgesics.” 

Our Osteopaths are highly trained to identify if you are suffering from sciatica using a number of neurological and orthopaedic tests. However, it is not always possible to relieve true sciatica with just osteopathic treatment and your osteopath will know when to send you for further investigations or a different treatment approach.

 

Myth: All leg pain means I have Sciatica

 

Fact: There could be a number of reasons for your leg pain including muscle trains, vascular issues or another nerve being irritated. The symptoms of Sciatica runs from the mid-buttock down the back of the leg, commonly past the knee and down through the calf.

 

Myth: Sciatica is caused by an injury or event

 

Fact: This is not always the case. In most cases the intervertebral disk has a small defect and is ready to herniate, which means the Sciatica is not necessarily caused from any specific event.

 

Myth: Surgery is the only way to truly address Sciatica

 

In most cases, Sciatica can be resolved within about six weeks and do not need surgery. We may recommend other treatment options if the Sciatica is particularly stubborn to treat.

 

Myth: Sciatica cannot be prevented

 

It is true that not all cases of Sciatica can be prevented, but maintaining an active life, correct posture, strong core and body maintenance will all help towards preventing lower back pain and Sciatica. We highly recommend Pilates as an effective form of exercise to help prevent and address Sciatica as it focuses on strengthening your core.

https://www.mersearoadclinic.co.uk/tips-tricks-and-articles/9-sciatica-myths-busted