Easy tips to relieve Sciatic pain (Sciatica) while sleeping
Struggling with sciatic pain while attempting to get a good night's sleep can be particularly challenging for busy executive moms, who are constantly balancing work and home life. Sciatica, characterised by sharp shooting pain radiating from the lower back down through the leg, can disrupt sleep patterns and leave you feeling drained in the morning. In this blog, lets discuss practical strategies to ease sciatic discomfort and enjoy better rest.
 
To start, consider using cold packs before you go to bed, to ease the inflammation in your back and sciatic nerve. Inflammation often manifests as an ache or soreness in your muscles. Conversely, hot packs can be helpful when you experience muscle spasms or stiffness in your back muscles, which can irritate the sciatic nerve.
 
Additionally, incorporating nerve stretches or nerve flossing into your routine can help reduce tension on the sciatic nerve, decreasing the likelihood of experiencing sciatica during sleep. For detailed instructions on nerve stretches, check out the free training on 'Simple Solutions to Manage Your Nerve Pain' in my free community HERE.
 
Consider your sleeping position, as certain positions can potentially aggravate sciatica. For example, sleeping on your stomach can exaggerate the lower back curve, creating additional stress on the sciatic nerve. Transitioning to side or back sleeping may take time and patience, but it's worth the effort. You can find guidance on making the switch HERE
 
If you sleep on your back, ensure that the muscles in the deeper part of your lumbar curve are supported. Placing pillows or a bolster under your knees can flatten the lumbar spine and support these muscles. Be mindful that this is a position that puts your hamstrings in a shortened position, so it is important to stretch the hamstrings if you adopt this sleeping posture regularly. 
 
Similarly, using a pillow between your legs when side sleeping can put your pelvis in a neutral position, keeping your lower back muscles relaxed and avoiding irritation of the sciatic nerve. To measure the height of the pillow, lie on your back so that your knees are facing the roof and put a pillow between your legs such that your thigh bones are parallel to each other. Additionally, if you sleep on your side with the top leg crossing over the rest of the body, then use pillows between the bed and the top leg, so that the thigh of the top leg is parallel to the bed.
 
Also, keep in mind that your daytime posture also affects your night time comfort. Carrying stress from your day to bed can increase the chances of experiencing sciatica at night. Watch this video on how to sit more comfortably with sciatica? 


You can find more information and tips on managing sciatic pain in the free guide on "How can you manage your nerve pain?" You can get more information about what are nerve pains, how do you know if you are suffering from nerve pains, simple solutions to manage your nerve pain and much more. 
 
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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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