How To Sleep Better With Sciatica

Sciatica can turn bedtime into a battle.

Whether it’s triggered by a back problem, an injury, or even pregnancy, getting comfortable enough to fall asleep, and stay asleep can feel impossible. Studies show that people with sciatica are far more likely to report sleep issues compared to the general population, with over 30% struggling regularly (Lars Grøvle et al., 2011).

Luckily though, with a few smart adjustments, from choosing the right sleep positions to adopting supportive daily habits, you can take pressure off the sciatic nerve and finally get some relief.

Here’s how to sleep better with sciatica.

Top Sciatica Sleeping Positions

Sleeping On Your Side With A Body Pillow

For some people back sleeping feels unnatural so side sleeping with a body pillow is a great option for easing sciatica. The trick is keeping your spine and hips aligned, since twisting or rolling forward can put more strain on your lower back.

That’s where a full-length body pillow comes in. Hugging the pillow and tucking part of it between your knees keeps your hips stacked and reduces pressure on the sciatic nerve.

It also prevents your torso from rolling forward, which helps you stay comfortable through the night.

Lying On Your Back With Support

For many people, sleeping on your back is the most effective position for sciatica. It distributes weight evenly and keeps the spine in a neutral curve, but supportive pillows make all the difference.

The Groove Cervical Pillow help keeps your neck and back stay in a healthy position. For extra relief, the Groove X Lower Back Pain Relief Pillow can be placed under your knees to ease hip and lumbar pressure.

By adding the right support, you minimize compression on the sciatic nerve and give your body the best chance to relax.

It’s much easier to drift off without the constant discomfort.

Dos & Don’ts For Sleeping With Sciatica

Figuring out how to sleep with sciatica takes more than just picking the right position. The way you prep for bed and the habits you avoid, can make a big difference in how well you rest. Here’s what to keep in mind.

Do: Try Gentle Stretches Before Bed

A little movement goes a long way. Light stretching or a short yoga flow can loosen tight hips and lower back muscles before bed, making it easier to settle in comfortably.

Do: Use Heat or Ice at Night

Applying a warm compress or an ice pack before sleep can help calm inflammation and release muscle tension. Some people alternate depending on how their back feels, just go with what brings you the most relief.

Do: Keep a Neutral Spine

The key is alignment. Use pillows to prevent your spine from twisting or slumping while you sleep. Poor posture habits, like exaggerated curves or uneven support, are linked to worse back and sciatica pain (Du et al., 2023).

Don’t: Sleep on Your Stomach

Lying face down forces your lower back into an unnatural arch, which often worsens sciatic nerve pain. It can also leave you waking up stiff and sore.

Do: Talk to a Doctor if Pain Persists

If your sciatica keeps you up night after night, don’t wait it out. A physical therapist or doctor can suggest tailored treatments to relieve pressure on the sciatic nerve.

Don’t: Ignore Worsening Symptoms

Numbness, weakness, or sharp, shooting pain are all red flags. And if your symptoms interfere with daily life or come with dizziness or fever, seek medical attention right away.

Common Sciatica Sleep FAQs

Why does sciatica pain get worse at night?

When you lie down, pressure on the irritated nerve often increases, which is why many people notice their pain intensifies in bed. A mattress that is too soft or a position that lets your spine curve unnaturally can make things even worse.

Can sleeping on your back help sciatica?

Yes. Back sleeping with proper pillow support can reduce pressure on the sciatic nerve. Placing a pillow under your knees or lower back helps keep the spine aligned and makes it easier to stay comfortable through the night.

Are some pillows better for sciatica relief?

Absolutely. Pillows that are designed to support the knees, hips, and spine can improve alignment and ease pain. The Groove Knee Pillow is an effective option for keeping your body in a neutral position.

Does sleeping on the floor help with sciatica?

Sometimes. A very firm surface, like the floor, can offer short-term relief by preventing sagging. But it isn’t a long-term solution, since it can create new aches in other parts of the body.

Why does pregnancy trigger sciatica?

During pregnancy, hormonal changes loosen the ligaments and the growing uterus shifts your center of gravity. This combination can pinch or irritate the sciatic nerve, leading to nighttime pain. Research shows ligament looseness increases by about 11% between the first and second trimester before leveling off until delivery (Cherni et al., 2019).

Supportive pillows are especially helpful for pregnant women, keeping the body aligned while lying on the side.

When should I seek medical attention for sciatica?

See a doctor if your pain lasts longer than a few weeks, worsens suddenly, or is paired with weakness, tingling, or numbness. Immediate care is needed if pain stops you from doing daily activities.

Final Thoughts

Sleeping with sciatica is tough, but it doesn’t have to mean endless nights of discomfort. With the right positions, supportive pillows, and small adjustments, you can rest easier.

Groove memory foam pillows are designed to ease pressure and keep you aligned. Explore the full range to find your perfect fit.

References

• Cherni, Y., Desseauve, D., Decatoire, A., Veit-Rubinc, N., Begon, M., Pierre, F. and Fradet, L. (2019). Evaluation of ligament laxity during pregnancy. Journal of Gynecology Obstetrics and Human Reproduction, [online] 48(5), pp.351–357. doi:https://doi.org/10.1016/j.jogoh.2019.02.009.
• Du, S.-H., Zhang, Y.-H., Yang, Q.-H., Wang, Y.-C., Fang, Y. and Wang, X.-Q. (2023). Spinal posture assessment and low back pain. EFORT Open Reviews, [online] 8(9), pp.708–718. doi:https://doi.org/10.1530/EOR-23-0025.
• Lars Grøvle, Haugen, A.J., Ihlebaek, C.M., Keller, A., Natvig, B., Brox, J.I. and Margreth Grotle (2011). Comorbid subjective health complaints in patients with sciatica: A prospective study including comparison with the general population. Journal of Psychosomatic Research, [online] 70(6), pp.548–556. doi:https://doi.org/10.1016/j.jpsychores.2010.11.008.