How To Sleep With Piriformis Syndrome And Sciatica (Best Sleeping Positions)
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- Опубліковано 12 чер 2024
- In this video, I'll show how to sleep with piriformis syndrome or if you experience sciatica and muscular tension at night. My piriformis syndrome program: www.coachsofiafitness.com/pir...
We'll look at the best sleeping positions and postures to sleep without piriformis pain, as well as how to position your pillows for support.
Whenever there is hip rotation happening at night, the piriformis muscle can get irritated. Many people experience sciatica pain at night either from piriformis irritation or a lack of spinal stability.
The most important thing is to maintain spinal alignment and support the lumbar spine during sleep to minimize muscular tension.
In this video, I briefly talk about how to adjust your pillow to support your neck as well.
►Here's the amazing pillow I got that helped me eliminate upper back and neck pain: amzn.to/3PYQrBk
I also use this pillow from Tempur-Pedic: amzn.to/4cOclRx
Watch the video to discover the best sleeping postures and piriformis sleeping tips!
FREE PIRIFORMIS HEALING GUIDE:
www.coachsofiafitness.com/fre...
PROGRAMS:
►Piriformis Control: www.coachsofiafitness.com/pir...
►Back Pain Control: www.coachsofiafitness.com/joi...
►All programs: coachsofiafitness.com/coaching
✮CHANNEL INFORMATION
Coach Sofia Fitness is a fitness channel focused on helping people fix lower back pain, piriformis syndrome and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel.
✮FITNESS AND HEALTH DISCLAIMER
All information presented on coach sofia fitness channel and blog are based on personal experience as a strength coach. While I design every workout, and fitness post with care, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.
Before acting on any information, exercise routine or nutrition advice, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness site.
If you agree to use, and act on any information on this website, you accept to use it at your own risk. Coach Sofia Fitness will not be liable for any injuries, damages, losses that can result from your use.
All information on Coach sofia fitness channel is general in nature. All posts, workouts and nutrition information are not intended to substitute medical and/or health advice, or to treat an illness or health condition. - Навчання та стиль
So I'm going to add a long comment here ..Coach Sophie has saved me ! I have sleped on a very firm matress for year thinking it was the best thing for me.Well no .I have degenerative disk and it's causing severe sciatica and I also have severe piformis syndrome also from trying to do butt exercises wrong.I am also a side sleeper and with the firm matress and no support and the degenerative disk sleep has been the worst .Like If I sleep at all I wake up in excruciating pain .I started sleeping in the position that this video suggest and with the support that this video shows also and its has been amazing .I know this is not a cure all for everyone however I know if you try this and tweak it until it and refine it to your needs you will fine the relief you are looking for.Thank you so much .
You are very welcome Kirsten! I read your messages and I'm so happy to hear that you are making progress and improvements. Glad this video has been helpful :)
I’m glad I found this video. My pain in my hip is at its worst when I wake up in the morning. I’m a side sleeper which doesn’t help.
I've been following along with your videos for a couple of weeks now. I never thought of putting the pillow between my legs closer to the ankles. Great tips! Thank you for sharing!
You're welcome :)
Very helpful! So many great tips. Thank you!
Thank you so much for these tips
Thanks for beautiful tips actually I need it soo much 😍
Thanks mrs sophia good tip
Good advice as always!
This really helps me a lot. Thank you
You're very welcome :) glad it's helping
These are excellent suggestions! Do you have any exercises for strengthening hip flexors?
Oh! Great tips thanks a ton..❤
You're welcome!
Thanks for the great tips and clarifications! I am definitely going to try these tonight! I have been sleeping with a pillow under or between my knees, but have had it too high while lying on my side. Good idea to add the one for upper body too!
I have been using a special foam pillow for years that I was able to customize and order so that my head is aligned whether I'm on my back or, especially, my side, since I often flip throughout the night. The key has also been using it on a firmer mattress. My husband and I got a medium-firm mattress with a big pillow top when we got married and it murdered my back for years.
Hi Carly,
Yes! Pillow under knees shouldn't be too high up. And I agree about the mattress. My husband also had a very soft mattress and it was terrible. We bought a firm now and I love it so much! He doesn't like it firm but I do. I've been sleeping with the pillow to hug for the past few weeks as I have a tendency to round my shoulders and always wake up with tense neck, and it's been super helpful!
So crazy how important our sleeping posture is. After all we're in bed for so many hours!
Great video and tips! You mentioned avoided having too high pillows, wondering what you think about wedge pillows? I have been using one that's 7". It's good for preventing puffy eyes, but maybe not for back...
This is great!!
Glad you found this helpful!
Thank you very much for this video Sophia, this will be very useful for people going through this. I found that sleeping on my side with a small pillow between my legs helped me a lot managing the pain. I haven't felt my sciatica pain during months and I'm keeping it that way by paying attention to the way I sleep now.
That's great Alan! Sleeping posture is just as important as our posture during the day. I also find that using pillows add a lot of stability and support for the spine to reduce sciatica. Make sure your pillow covers the whole leg area so your foot doesn't collapse down rotating your hips.
I'm starting this tonight and will be letting you both know how things going .I've been in excruciating pain with both piriformis and sciatica for 9 months now and its the sleeping and when I wake up that get me so bad with the muscle spasms. Takes me all day to work them out just to do it all over again .Don't know why it took me so long to look up sleep positions except PT maybe never mentioned it duh.
I find this so interesting! I was told that sleeping with a pillow between your legs can provide support when on your side. I found it didn’t work very well though and one day moved the pillow a little lower and thought to myself “wow that’s so much comfier and I feel more supported!” I had no idea I had made such a beneficial switch. I just thought I had found a comfier position! (p.s. I just found your channel today and it’s already give me so much hope!!)
Hi Kelly! I'm so glad you found my channel and this little pillow technique is helpful. I was the same way...just trying different things and seeing whst work best. I still do all these things to keep my hips supported. I'm so glad my channel is giving you hope. I wholeheartedly believe that you can get better!
@coachsofia
Can you update the pillow link? Or share some recommendations?
I avoid sleep now because i dont want the pain in the morning 😭😭
This channel is so informative, thank you. Like someone else below, I had the greatest pain getting out of bed. Or a time or two I could successfully get out of bed, but when I go to the bathroom the act of sitting on the toilet creates unbearable pain that takes quite a while to get under control. Is there something I can do before trying to sit to prevent this pain?
I'm glad you're finding the channel helpful! I had a client with similar problems years ago. I remember she had an issue with this specifically. To be honest, she put some time into strengthening exercises for the core but also practiced proper movement for bending over, like the hip hinge. If this also only happens more in the morning, it's an indication that the movements you engage in first thing out of bed can be triggering this pain. So be careful about bending over right out of bend and rounding your lumbar spine. Also, try a few stretches for the hamstrings and hip flexors (while standing) to loosen up your muscles a little before heading to the bathroom. I have a video here with many stretches you can do standing: ua-cam.com/video/rMs5MvpVECA/v-deo.html
Thank you so much, Sophia, for this information and your other videos which have been helping me to try to relieve some hip pain. I wonder if using a pillow for lumbar support is a good idea when I sleep on my side? Or is it more necessary for sleeping on the back? Also, I wonder how much magnesium is recommended for taking before bed? Thanks if you can help! I've been doing the exercises for piriformis syndrome the past couple of days and really appreciate your advice.
Hi Teresa, You're very welcome :) I sincerely hope the tips help. I think I might have tried that but it might have felt uncomfortable. I know that switching to a firmer mattress helped me so much. Some people love soft mattresses and whenever I sleep in a soft hotel room mattress I wake up not feeling the best. So perhaps a firm topper can be good for side sleeping. But I think the most important thing is to not have your hips roll forward so the pillow between your legs would be best and also having support in front of your chest so you don't roll your shoulders. You can test with a soft pillow under your side. For the magnesium question, for me personally I remember taking as high as 400 mg which really put me to sleep. But of course I can't recommend that for everyone I don't know peoples health history and medication can interfere. And of course always follow the maximum recommended dosage and check with your doctor if you're taking medication. I know the maximum is around 400 mg for adults. So start with a medium dose (250 mg) and maybe increase if you don't notice any weird effects. Now, I usually take around 300 mg at night time for maintenance. I increase if I'm stressed. I hope this helps. Sorry for my long response :)
the problem i have is that i sleep on back initially but can then unconsciously switch to sleeping on side during the night so having pillow under knees lying on back initially may not be good for back if i switch to sleeping on side during the night. I use a rolled up towel for my neck without a pillow as i cant have a too high pillow as can push my head too far forward giving me neck and low back pain.
Hi Sofia :) ! Please give me advice, It would be very appreciated.😊
I recently got the piriformis syndrome and it's killing me...I have bad burning pains only when I'm laying down back, side every pose it's super painful, I can't sleep due to this.😢... Although I don't have pains when I sit or when I walk, I feel relieve with walking also. The pains are only when I lay down in any positions ( I guess when I compress the muscle with my body weight when laying)...So after I did all my investigation and research on the PS, I guess it's shortened and tight and that's why I feel pain only with laying and relieve with sitting, standing and walking. What is your opinion on this? Do you think it can be super tight that's giving me this symptoms?
Please help 😊
Im a side sleeper, but i feel more comfortable on my back.
Thank you for your inspiring videos.
You linked to the pillowcases not the pillow. Could you please link to the pillow? That would be much appreciated.
I checked the link and it goes to the pillow. Can you click here to see: //amzn.to/3PYQrBk This is the exact pillow I bought.
@@CoachSofia Thank you. Now I Can See Them ☺️☺️☺️
@@mmemettejensen You're welcome! I have both pillows, and the down one is so nice, and It easily folds into a small bad. I take it with me on vacations lol
@@CoachSofia I know that. I once forgot a pillow in Stockholm on New Year’s Eve. We couldn’t land in Copenhagen because of heavy snow 😉
@@mmemettejensen Oh no! my suitcase is always half packed with my pain relief tools lol pillow, roller, and bands LOL
Waking up in morning is the worst pain. Going on a month of left butt pain. It’s deliberating to say the least. I tried all sleeping positions. Watching this video can bring me so hope. My only problem is I’m not a back sleeper and can’t sleep on my right side. I’m a left side sleeper and that’s where my pain is. So, I’ve tried all sleeping positions it’s frustrating. This can make you lose your mind. My pain is only in the morning at its worst but never goes away. The pain is like someone is taking a corkscrew and moving it back and forth into my buttocks its knife stabbing pain. The pain has gone down my leg and into my foot but not the knife stabbing I feel in my buttock. I’m thankful for that. I’m going to start slow with all the suggestions Coach Sofia suggested. I never heard of this before until it hit me one morning getting out of bed. Pain has no boundaries. People think I’m making this up has it’s been to long to have pain they say. I tell them I hope you never get this because it’s not fun! Going to get some magnesium to see if that helps me too! Thanks Coach Sofia for all your help I really appreciate YOU!
Wishing you a fast recovery!
Good night from India
I sleep on my belly to avoid the piriformis pain on my glutes but I'll give this a try! :)
Great :) Yeah just be careful with your neck.
Hi sofia, i suffer from piriformis syndrome and also facet joint sydrome and my L4 and L5 nerve damage pain, im in constant agony no slept in almost 4 weeks now.. i cannot get comfortable enough or pain free enough to even dose off.. out all your suggestions what sleeping position do you think will help me most.. oh also i can can only get a tiny bit of relief if i lay on my side and keep my sore side hip lower than the good side hip? Is this related to my diagnosis sophie?… Thank you… Xx
Iv also got misaligned hips too which i will focus on next weeks session but no matter every position i lie i cannot get comfortable due to so much pain at all long enough to fall sleep.. any other suggestions because obviously i have a few things going on.. also my pysio said he cant outrule a herniated disk also…. Im at my wits end! No medication drs are willing to give me works, these constant muscle spasms are agonising and i get absolutely no relief AT ALL even for a few minutes.. i did get Diazepam for a week and it did help a little bit, for about an hour but drs wont prescribe to me for more than a week..Due to how addictive they can be apparently . Xx
Hi Pauline, reading your comment reminds me of my old piriformis days...I know exactly how you are feeling. I used to sit on a pillow on the couch because I couldn't find any positions where I wasn't in pain. Nothing was helping. For sleeping, having a thick pillow between my knees was the most less painful posture but the hurting side had to be up. I am not a stomach sleeper so that wasn't going to work. Another thing that I felt helped me a lot was sleeping on a firm mattress. maybe you can try a firm topper to see? But to be honest with you...while you can get relief using these techniques, please watch my other videos on fixing the root cause of the pain. Because that was the only thing htat helped me in the long run...Oh, I almost forgot...taking magnesium before bed was SOO helpful. It's a muscle relaxant (natural) and I took a high dose (around 300 mg) and it'd just relax me right away. Of course, ask your doctor if it's okay if you are on other meds so there is no interference.
Waking up in the morning is the worst with piriformis pain. I'm miserable for a good couple hours after getting out of bed. It hurts so bad I even sweat sometimes. Do you have any recommendations for easing the pain in the morning?
I have the same thing. I find doing exercises for piriformis syndrome help loosen it up. I also use Bio-Freeze
Mine is agony at night in bed. In the day it’s fine.
@@slundgr biofreeze has been so helpful especially in spasm
@@2lobstersinapot I use it every day. Mineral Ice is also very good.
Mornings are a nightmare for me. I find heat and stretches or movements to loosen the muscles help a little.
I love the video and pillow link,however a little out of my price range.does anyone have a cheaper one they have use and had a good experience with?😊
No worries! Just test the pillows when you want to buy one. I recently switched pillows again and went with one that provides more support but not very high. Make sure your neck is supported but not too high up. As long as you're staying aligned when sleeping.
@CoachSofia So crazy my PT never mentioned sleep postions .I have been using a hospital bath blanket folded in fourths so much thinner than the pillow you use .Anyway I have a much shorter torsor than you so I'm adjusting everything for comfort however my goodness what a God Send your channel has been to me the pain is gone .The syndrome is here the sciatica is here the tingling is here .I have a flairup right now I carried to heavy of a bag a d flaired the nerve a little Icing and pain patch hoping to avoid steriods ..ugh..OK back to the point ..YOUR SLEEP POSITON AND THE PLACEMENT OF THE SUPPORT HAS DONE WONDERS TO MY PAIN .I have been in excrusating pain for 6+ months off and on monthly on and time where I don't sleep at all and since I started sleeping with the support for my spine and in the position you recommended it's helped me so much ..THANK YOU .I'm continuing my PT and getting further medical advice so I know what to do to keep improving my recovery however sleep positions and support are HUGE !
Thank you so much!@@kirstenjones2085 I am SO HAPPY to know that you're re-adjusting things and getting more comfort. Sleep is so important, and we hold that posture for so many hours every day and it definitely has an effect on how we feel the next day and also the overall recovery. No sleep, no recovery. I hope you can enjoy better sleep now allowing your muscles to recover and relax more and your flare-up subsides!
Should the mattress be hard or a sing mattress?
I have a firm mattress. And it works well for me.
Finding your website and videos has been a God-send and I am eager to try these out. The pain I've been experiencing has scared me immensely and been very frustrating. I do have a question. I suffer from extreme Gerd and have to sleep with my head elevated. I believe this is contributing to my piriformis, hip and sciatic pain. Do you have any suggestions on positions I should use at night?
Hi Cindy, I am so glad to hear my videos and website have been helpful. Your feedback is much appreciated. In your case, you can just still follow the other tips of placing the pillow below your lumbar spine, or between your knees and also hugging a pillow can help your upper back posture. And I would balance the high pillow with some front neck stretches in the morning as well as chest stretches to release tightness developed overnight. Just work around your current limitations and when something can't be changed, all we can do is help balance that out with some stretching and neck strengthening exercises. I am not sure if I've posted any neck exercises on my channel, I have a lot of videos, but I know for sure I have neck strengthening exercises in my program trapezius control which you can find here www.coachsofiafitness.com/trapezius-control/
@@CoachSofia thank you! I’m off to the store for some pillows and will give these a try. Thank you for the link and prompt reply!!💗
@@cindyschlueter6073 Sounds good :) Keep me posted!
Thank you, Sofia! I learned SO much! Three new things I learned: put pillow lower when sleeping on my side, take magnesium before bed, and develop my core/strengthen my lower back. So helpful!
I'm glad the video was helpful and you learned new things :) Hope the tips improve your sleep :)
I have l5 s1 disc bulge. Ihave only 18 year old boy can i heal that
I can’t sleep on my back that’s the biggest problem
I wonder why my comments were deleted?
It wasn't deleted! I Can see your other comment 7 hours ago? You probably just have to scroll to find it
All of them hurt
I got a massage gun it’s been my bff