How Should I Lay With Sciatica? A Review By Doctors

09/05/2024

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Expert opinion from Robert H. Shmerling

M.D. Senior Faculty Editor, Harvard Health Publishing · 30 years of experience · USA

There is no single correct position recommended for people with sciatica. For many, finding a comfortable position is a matter of trial and error. To some extent, the cause of sciatica may affect which positions are most comfortable. For example, side-sleeping may be better for someone with sciatica due to lumbar spinal stenosis while back sleeping may feel better for the person with disc disease. And, of course, no matter what position you start with, people tend to move around during sleep so choosing a single position for sleep is often impossible. That said, many experts make the following general recommendations: Place a pillow under the knees and/or lower legs when lying on your back. Put a pillow between the knees if lying on your side. Try curling up in the fetal position. Use pillows to keep the head and upper back tilted forward a bit or sit in a reclining chair that allows a forward bend to the back. Stick with what works. If stomach sleeping is more comfortable, don’t feel compelled to follow advice about other positions, especially if the other positions cause more pain. If finding a comfortable position is challenging, work with a physical therapist who can help you identify and maintain positions that reduce pain when you lie down.

→ Learn more about sciatica: See the causes, symptoms, treatment options and more.

→ See more questions and expert answers related to sciatica.

Expert opinion from Ipsa Arora

MD (Internal Medicine) · 5 years of experience · USA

Lie flat on your back, with your heels and buttocks in touch with the bed, and your knees slightly bent towards the ceiling. To provide support, place a cushion between your bed and your knees. Gradually add more cushions until you achieve a comfortable knee posture. It is fairly unusual to experience no alleviation after a few days. Continue to try different sleeping positions until you discover one that helps you to sleep through the night.

Expert opinion from Piyush Puri

MBBS · 1 years of experience · India

Start with a good spinal alignment. When you lie down, ensure your head, shoulder and hips are in straight line. Try using a small pillow below your neck and head but not your shoulder. Try sleeping on the side, especially if you sleep on the side opposite of where it hurts. Putting a pillow between your knees can make side sleeping even more comfortable.