From yahoo.com
Ever been lying in bed at night, trying to doze off, when you suddenly feel a jolt of pain running down your back and into your buttock or leg? Sciatica-related lower back pain is a common problem, affecting up to 40 percent of Americans. The discomfort it causes can make walking and exercising difficult, but its impact on sleep can be even more disruptive. Poor sleep makes it hard to function, but it can also worsen pain, creating a vicious cycle. We connected with some experts to learn how to sleep with sciatica pain. Here are their top tips.
What is sciatica?
“Sciatica is a frequently used term for lumbar radiculopathy or a ‘pinched nerve’,” explains Nick Jain, MD, a board-certified, fellowship-trained orthopaedic spine surgeon at DISC Sports & Spine Centre.
More specifically, it refers to the compression of the sciatic nerve, the largest nerve in the body that begins in the lower back and runs down both legs. This compression can be caused by a herniated disc, spinal stenosis (narrowing of the spinal column) or general wear and tear.
Common sciatica symptoms
Dr. Jain says sciatica symptoms “typically originate in the lower back, spread into the gluteal region (or buttocks), and then radiate into the leg and sometimes the foot.” Although various back problems present similar symptoms, those caused by sciatica often only affect one side of the body. Tell-tale signs of sciatica include:
Burning pain
Numbness
Tingling
Pins and needles sensations
Depending on the location and severity of the sciatic nerve compression, you might also experience weakness in the affected leg and foot.
How to sleep with sciatica pain
Sciatica symptoms often improve during the day but tend to worsen at night. The reason? “Lying down puts pressure on your lower back and hips,” says Cara Dobbertin, PT, DPT, a doctor of physical therapy with Practitionr. “This pressure can worsen [sciatic] nerve pain, especially if you’re lying in a position that isn’t fully supportive.”
Thankfully, small changes to your bedtime routine can relieve sciatic nerve compression and keep you from tossing and turning all night. Here are some pro tips:
1. Take an OTC anti-inflammatory
One of the easiest ways to reduce night time sciatica pain and get a good night’s sleep is to take an over-the-counter anti-inflammatory medication like ibuprofen before bed.
“Sciatica pain often involves inflammation around the sciatic nerve,” explains Gowri Rocco, MD, a double-board-certified family medicine physician known as “The Wellness Warrior”. “Ibuprofen can reduce this inflammation, potentially easing pain enough for a more comfortable night’s sleep.”
If your symptoms continue bothering you, Dr. Rocco suggests talking to your healthcare provider about prescription muscle relaxants. These drugs “can be particularly effective in reducing muscle tension,” she says. “This may help alleviate some of the discomfort associated with sciatica pain.”
2. Use a heating pad
“Applying gentle heat to your lower back or glute area for about 15-20 minutes before bed can relax tight muscles that may be putting pressure on your sciatic nerve,” Dr. Dobbertin explains. “Heat increases blood flow, which can soothe irritation and make it easier to fall asleep.”
Research published in the journal Frontiers in Synaptic Neuroscience backs this up. The study authors concluded that hot compresses significantly improved sciatic nerve pain, reduced inflammation and curbed the number of pain signals sent to the brain.
For optimal results, Dr. Dobbertin recommends setting your heating pad to low or medium and placing a cloth between the heating pad and your skin. Just remember to turn the heating pad off before you fall asleep to prevent burns.
Tip: No heating pad handy? Try relaxing in a warm bath before bed to reduce pain and make it easier to nod off.
3. Stretch before bed
Sciatica symptoms result from nerve compression, but the surrounding muscles and soft tissues can exacerbate pain by placing additional pressure on your sciatic nerve. Stretching addresses this by “helping loosen up tight areas that might be pressing on your sciatic nerve,” Dr. Dobbertin says.
Two easy stretches are particularly beneficial when it comes to reducing tension and improving your sleep quality: the knee-to-chest stretch and the lying figure-four stretch.
Knee-to-chest stretch
Lie on the floor, bend your knees and keep your feet flat on the ground.
Bring your left knee toward your chest, keeping your right foot flat on the floor; hold for 20-30 seconds.
Return to the starting position, then repeat the same steps with your right leg.
Repeat the stretch two to four times on each leg.
Lying figure-four stretch
Lie with your back on the floor and cross your right leg over your left knee.
Use both hands to carefully pull your left knee toward your chest until you feel a stretch in your right buttocks and hips.
Hold the stretch for 20-30 seconds.
Return to the starting position, then repeat the same steps on the opposite leg.
Repeat two to four times on each leg.
4. Keep moving
If you suffer from sciatica, you may try to stay sedentary as much as possible to avoid a painful flare-up. But while this may feel better in the short term, it can actually make things worse in the long run.
“Staying active during the day keeps muscles flexible and strong,” Dr. Dobbertin says. “Simple activities like regular walking, gentle stretching and strengthening exercises for the core and glutes can reduce sciatic pain over time.”
Indeed, research published in the journal Musculoskeletal Science and Practice found that walking provides a safe, effective way to manage chronic lower back pain. “Aim for 45 minutes to an hour [of walking] each day,” Dr. Rocco says, which you can break up into short chunks as your schedule allows. “Walking helps strengthen muscles and improves circulation, both of which can alleviate sciatic pain.”
5. Consider a mattress swap
If you’re due for a new mattress and have been dealing with chronic sciatica that flares up when you sleep, consider opting for a medium-firm mattress instead of a soft mattress. This provides more support while alleviating pressure points.
Not yet ready to upgrade your mattress? You can still help relieve sciatica pain when you sleep by keeping your spine properly aligned while you snooze, taking pressure off the sciatic nerve. One of the best sleeping positions for sciatica is lying on your back with a pillow under your head and knees. You could also try sleeping on your side and tucking a body pillow between your knees to improve your spine alignment.
https://www.yahoo.com/lifestyle/sciatica-pain-keeping-night-sleep-173247693.html
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