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Shop Mattresses on Sale >>> Shop King & California King Mattresses>>> Shop Twin & XL Twin Mattresses>>> Shop Full Mattresses>>> Shop Queen Mattresses>>> Shop Memory Foam Mattresses>>> Best Sleep Positions for Sciatica Pain Your sciatic nerve pain is acting up and it is time for bed. You are uncomfortable and you need a good night’s rest. What are the best positions for those suffering from sciatica pain? Unfortunately, there have been no scientific studies completed on the best sleep positions for sciatica pain. Also, there is a minimum amount of medical information available on the best sleep position. As someone who suffers from occasional sciatica pain, here are my desired positions for sleep when my sciatica is bothering me: • Sleeping on my side • Sleeping on my stomach • Sleeping on my back The position I favor the most when I have pain is either lying on my side or on my stomach. Also, I noticed a great firm surface aids in a good night’s sleep.
For example, our master bedroom has a very soft mattress. On a rare occasion, I will sleep in our guest room which has a very hard mattress. This hard surface beats sleeping on our hardwood floors or our squishy leather couches. But, most importantly if I am lying on my side, I need extra pillows to support my head and shoulders and knees. First, I adjust my head pillow to make sure it is slightly under my shoulders. I want my neck to be aligned and level with my spine. I do not own any of those huge fluffy pillows because if I used one, I would wake up with a pain in my neck. Next, I place two to three pillows under my knee closest to the ceiling when I am lying sideways. This seems to alleviate the pressure on my lower back and sciatica nerve. In an article written by Lauren Farrelly, she had some similar tips for sleeping on your side when you have sciatic pain. • First lie on your side, whichever one is more comfortable for you, on a flat and firm mattress.
• Place your head on one or two pillows so that your head is even with your spine. You want to keep your back and neck in as straight a line as possible. • Next, bend your knee that is furthest from the mattress upwards toward your hips. • Place two or three pillows under your knee so that your leg is supported. • Try and sleep in this position for as long as you can.Posture for a Healthy Back What is good posture? Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities. Keeps bones and joints in the correct alignment so that muscles are being used properly. Helps decrease the abnormal wearing of joint surfaces that could result in arthritis. Decreases the stress on the ligaments holding the joints of the spine together.
Prevents the spine from becoming fixed in abnormal positions. Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy. Prevents strain or overuse problems. Prevents backache and muscular pain. Contributes to a good appearance. Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair. All three normal back curves should be present while sitting. A small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back. Here's how to find a good sitting position when you're not using a back support or lumbar roll: Sit at the end of your chair and slouch completely. Draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds. Release the position slightly (about 10 degrees). This is a good sitting posture. Distribute your body weight evenly on both hips. Bend your knees at a right angle.
Keep your knees even with or slightly higher than your hips. (use a foot rest or stool if necessary). Your legs should not be crossed. Keep your feet flat on the floor. Try to avoid sitting in the same position for more than 30 minutes. At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed. When sitting in a chair that rolls and pivots, don't twist at the waist while sitting. Instead, turn your whole body. When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist. Immediately stretch your back by doing 10 standing backbends. Use a back support (lumbar roll) at the curve of your back. Your knees should be at the same level or higher than your hips. Move the seat close to the steering wheel to support the curve of your back.
The seat should be close enough to allow your knees to bend and your feet to reach the pedals. If you must lift objects, do not try to lift objects that are awkward or are heavier than 30 pounds. Before you lift a heavy object, make sure you have firm footing. To pick up an object that is lower than the level of your waist, keep your back straight and bend at your knees and hips. Do not bend forward at the waist with your knees straight. Stand with a wide stance close to the object you are trying to pick up and keep your feet firm on the ground. Tighten your stomach muscles and lift the object using your leg muscles. Straighten your knees in a steady motion. Don't jerk the object up to your body. Stand completely upright without twisting. Always move your feet forward when lifting an object. If you are lifting an object from a table, slide it to the edge to the table so that you can hold it close to your body. Bend your knees so that you are close to the object.
Use your legs to lift the object and come to a standing position. Avoid lifting heavy objects above waist level. Hold packages close to your body with your arms bent. Keep your stomach muscles tight. Take small steps and go slowly. To lower the object, place your feet as you did to lift, tighten stomach muscles and bend your hips and knees. What is the best position for sleeping and lying down? No matter what position you lie in, the pillow should be under your head, but not your shoulders, and should be a thickness that allows your head to be in a normal position. Try to sleep in a position which helps you maintain the curve in your back (such as on your back with a pillow under your knees or a lumbar roll under your lower back; or on your side with your knees slightly bent). Do not sleep on your side with your knees drawn up to your chest. You may want to avoid sleeping on your stomach, especially on a saggy mattress, since this can cause back strain and can be uncomfortable for your neck.
Select a firm mattress and box spring set that does not sag. If necessary, place a board under your mattress. You can also place the mattress on the floor temporarily if necessary. If you've always slept on a soft surface, it may be more painful to change to a hard surface. Try to do what's most comfortable for you. Try using a back support (lumbar support) at night to make you more comfortable. A rolled sheet or towel tied around your waist may be helpful. When standing up from the lying position, turn on your side, draw up both knees and swing your legs on the side of the bed. Sit up by pushing yourself up with your hands. Avoid bending forward at your waist. The above advice will benefit a majority of people with back pain. If any of the above guidelines causes an increase of pain or spreading of pain to the legs, do not continue the activity and seek the advice of a physician or physical therapist. Tips to Maintain Good Posture North American Spine Society.