What You Need to Know About Sciatica Pain: Getting Better Sleep

Updated: Jan 5





I couldn't sleep because of...


The other night I was tossing and turning. I couldn't sleep because my left lower back and leg were hurting. I had "the sciatica". That's a funny and silly way of saying something about an awful pain that afflicts about 40% of adults who experience the symptoms at least once in their life. There are several factors that can increase your risk.


Sciatica refers to any symptoms caused by compression of the sciatic nerve that runs from your lower back to just below your knee. It usually shows up on one side of your body as a burning sensation or radiating pain that starts in your lower back and continues down your leg.


The most common cause is a herniated disc, which accounts for 90% of cases. The intensity can vary too. Symptoms can range from brief and mild to chronic and debilitating.


Find out what’s causing your back aches. Learn more about diagnosing, preventing, and treating sciatica.


Self-Care for Sciatica


Most cases of sciatica will clear up within 4 to 8 weeks with simple home remedies. Seek immediate care if you notice accompanying symptoms like numbness, fever, or loss of bladder control. Otherwise, you may find relief by trying these steps first.


  1. Move more. A sedentary lifestyle can trigger sciatica and make you feel worse. If sitting becomes uncomfortable, get a standing desk or take a walk.

  2. Strengthen and stretch. Exercises that extend your range of motion and build muscles in your lower body are especially helpful. Practice yoga poses like pigeon and tree that externally rotate your hip. Do squats and lunges a few times a week.

  3. Check your posture. Proper alignment takes pressure off your spine. Lift your chest and gently squeeze your shoulder blades together. Pull your hips up toward your bottom rib.

  4. Apply heat or cold. Ease aches and pains with heat packs or a bag of frozen peas wrapped in a towel. You may prefer heat or cold or alternating between the two.

  5. Wear flats but with arch support. The dressy sandals and boots you love may be straining your back. Save high heels for special occasions.

  6. Change your mattress. Bedding that is too hard or soft can aggravate sciatica too. You may need a new mattress if you wake up stiff each morning. If a new mattress is not in your budget try a mattress topper these can be life savors.

  7. Lose weight. Shedding excess pounds can slow down disc degeneration, especially if you carry most of your body fat around your waistline. Losing even modest amounts of weight could help you to relieve sciatica without surgery.



Medical Care for Sciatica


If you need more assistance, there are surgical and nonsurgical options. Many different kinds of treatment can help make sciatica easier to live with.


  1. See your doctor. If your symptoms persist for more than 8 weeks or grow worse, call your doctor for an appointment. Diagnosing your back pain correctly is the first step towards receiving effective treatment.

  2. Try physical therapy. Your doctor may refer you to a physical therapist. They can design an individual program to target your problem areas. NOTE: You can find ton of helpful body movements by doing an online search with the keywords "exercises for sciatica".

  3. Talk about it. You might be surprised to hear that a psychologist could help you with back pain. However, many patients make amazing progress with cognitive behavioral therapy that encourages healthy thoughts and habits.

  4. Take medication. In the meantime, over the counter or prescription drugs may increase your comfort level. Follow your doctor’s recommendations for which painkillers are appropriate for you. I am occasionally take an over-the counter pill like ibuprofen but personally avoid taking pills as much as possible.

  5. Consider surgery as a last resort. Many patients experience dramatic relief following surgery for sciatica. These procedures can include removing the herniated disc or widening the spinal cord in the lower back.


You’ll probably notice some back and neck aches as your spine ages, but it’s worth seeing your doctor if you experience major discomfort or any symptoms that interfere with daily activities. Lifestyle changes and medical care often provide significant relief for sciatica and similar conditions, so you can lead a healthier and happier life.


Now let me share my personal secret...the humble foam roller


In addition to stretching, doing yoga moves and getting back to my strength workout, I find the foam roller provides relief by proving the pressure my buttocks and hip needs, as well as my upper thigh. I can feel the relief within a few moments.



For much more information on how to cope with pain and get better sleep I am happy to announce Your Sleep Sweet Spot is now available.




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