The Best Sleeping Position for a Herniated Disc
A herniated disc can cause chronic back pain, making it difficult to get a good night’s sleep. What is a herniated disc? One of the leading causes of neck, arm, leg, and lower back pain, a herniated disc is an injury to the spine, related to the spinal discs. These discs are rubbery pads located between the vertebrae, and they have a tough, fibrous outer membrane. Spinal discs fit tightly into place, and are held there by ligaments. In children, these discs are filled with gel or fluid, but as people get older, they become harder, and the protective lining grows weaker. The wear and tear of aging can take a toll on spinal discs, and they can begin to bulge, due to stress and pressure, with the core material pressing against weak spots in the membrane. A herniated disc occurs when the disc ruptures or tears, causing pressure on the spinal cord and nerves. Fortunately, there are treatments to address a herniated disc, so that you can find relief. And while the pain from this injury can certainly interfere with sleeping, there are workarounds for that, too, if you know the best sleeping positions to employ.
Are Herniated Disc Symptoms Related to Sciatica Symptoms?
A herniated disc and sciatica are different spinal conditions, but they do have some commonality. Herniated discs can cause pain, ranging from mild to extreme, or they can have no symptoms at all. However, when they do cause pain, it is typically because of the disc pressing on the surrounding nerves and their roots. This causes pain that radiates to other areas. While herniated discs can exist without causing symptoms, sciatica is defined by its symptoms. With sciatica, pain radiates from the lower spine and down the leg, due to the compression of the sciatic nerve. The sciatic nerve is the longest nerve in the body, stretching from the lumbar vertebrae to the foot, and the compression of part of this nerve can definitely be caused by a herniated disc.
How Do Herniated Discs Affect Your Sleep?
Most patients with herniated discs experience pain that grows worse during the night. This can be an intense pain in the lower back, pain that occurs when the person twists or bends, or burning pain that radiates down the back and legs. When it increases during the night, it can cause disruptions to sleep that can be detrimental to overall health. Changing the sleeping position can often help alleviate pain. The important thing to remember is that relieving the pressure on the discs will alleviate the pain and help with getting a better night’s sleep.
Best Sleeping Positions for Herniated Disc or Pinched Sciatic Nerve
There are different sleeping positions that can help with back pain, but the key to this pain relief is spinal alignment. The ears, shoulders, and hips should be aligned, and there should be no gaps between the bed and the body. Where gaps exist, pillows should be used to fill them. A good mattress is vital for spinal support, regardless of the sleeping position, and the sleeping position should be managed strategically, with alignment in mind. Wedge cushions are good for reclining, body pillows can help alleviate pressure on the spine, and adjustable mattresses can be moved into different positions for optimal pain relief.
- Back Sleeping: Back sleeping distributes weight evenly across the body, and this puts less strain on the pressure points. Using a thin pillow is best for people with herniated discs, and a rolled up towel can be used to reduce stress on the spine and promote comfort. For lumbar issues, the pillow can go beneath the lower back, while those with a herniated disc in the thoracic spine can benefit from a pillow placed underneath the knees.
- Back Sleeping Part 2- Reclining: For some people with herniated discs, it is just not possible to get to sleep when lying flat on a bed. If this is the case, pillows and wedges can be used to create a reclining position in the bed, similar to being in a reclining chair. This creates an angle between the trunk and legs that can improve herniated disc pain.
- Side Sleeping: Side sleeping is one of the best sleeping positions for back pain, as long as alignment is prioritized. A pillow placed between the knees can be helpful in keeping the spine in the right position, and it can also help to have a support pillow under the waist. Sleeping in the fetal position is also beneficial, as it opens up the vertebrae and makes it easier to fall asleep. This is done by lying on the side, body curled, with knees tucked towards the chest.
- Stomach Sleeping: Sleeping on the stomach is not great for the spine, as it flattens its natural curve and can put stress on the neck. However, if this is the preferred sleeping position, it doesn’t necessarily have to be changed. Put a pillow under the pelvis and lower abdomen, and this will alleviate pressure on the spine. In fact, sleeping like this can actually be good for alleviating stress on the discs. Another option for stomach sleepers is to sleep on the side but use a body pillow, so that the pressure on the front of the body is replicated, but the position does not cause stress on the back.
Contact Greater Maryland Pain Management for Herniated Disc Treatment
At Greater Maryland Pain Management, we’re committed to helping you overcome the pain that keeps you from living life to the fullest. As the field of medicine continues to evolve, our team strives to bring our patients the most effective, innovative, non-invasive treatments, to help them overcome life-limiting pain. Our practice was founded by Jank Vidyarthi, MD, a board-certified, award-winning Interventional Pain Management physician who has helped thousands of people to overcome chronic pain. We pride ourselves in treating each patient with the care and compassion we’d show our own loved ones, helping them to improve their quality of life through a customized approach that addresses the patient’s unique needs. We have multiple locations and schedule appointments quickly, sometimes even the same day, so contact us for a consultation.