If you have sciatica pain, you can increase your chances of getting sufficient sleep by finding a pillow, and a pillow arrangement, that works best for you.

Find a firm surface first. Before considering pillows, take stock of your sleeping surface. Many people with sciatica prefer a more-firm mattress for support that promotes spinal alignment.

Create a supportive reclining position using a two-piece wedge cushion. The two-piece wedge cushion is designed to prop up your back and elevate your legs, which can take pressure off the nerve roots in your lower back, and may offer you enough relief to fall asleep.

If a two-piece wedge cushion is out of your budget range, this pillow arrangement can help offer the relief of a reclining position. Recline with two plump pillows behind your back, and one to two flat pillows under your knees to elevate your legs.

Use pillows to keep you from rolling onto your side. If you find the most relief from sleeping on your back, you can use pillows to box yourself in to prevent you from accidentally rolling over in your sleep.

If you are a side sleeper, place a contoured pillow in between your knees. Contoured pillows are shaped to fit comfortably between your legs at the knee, and can help reduce lumbar spine pressure and keep your body aligned.

The medical cause of sciatica pain may influence what sleep position feels most comfortable, so give one or more of these tips a try. You may find a more restful and restorative night’s sleep.

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