How to Relieve a Sciatic Nerve in Your Sleep During Pregnancy

When my wife and I found out that we were having our first baby, Miles, we jumped for joy. Unfortunately, my wife was not jumping for long as her sciatica pain during pregnancy kept her grounded. At the end of a long day dealing with morning sickness and swollen feet, she would settle down to our bed, only to find a new pain radiating down her legs. Searching high and low for answers for how to relieve a sciatic nerve landed her back in bed and ready to finally enjoy some sweet dreams.

Sciatica is a condition in which people suffer from lower back pain and/or pain in one or both legs. Sciatica is not a medical diagnosis. Instead, it is a symptom of inflammation, pressure or irritation of the sciatic nerve that runs down the spine, splitting at the pelvis and running down the legs.

Proper pillow usage was one key that unlocked sciatica relief for my pregnant wife, Emily. When a woman is pregnant, after the first trimester, she is not supposed to sleep on her back, so side sleeping posed it's own unique challenges for Emily. First, she lay on her left side with pillows propped up between her knees. Keeping hips, knees, and feet parallel, takes the pressure off of the sciatic nerve. Lying on the left side allows for more blood flow, reducing irritation from inflammation. Proper head and neck support also helped take away the pain. We invested in a memory foam pillow that supported the head at a level even with her spine when in a side sleeping position. The pillow was curved in to support the neck also in a straight line with the spine. As soon as she started using these pillows (we used the Tempur-pedic brand) she noticed a marked improvement in her lower back and leg pain, which goes to show you that the spine is an interconnected system. If one part of you is out of line during sleep, you may be causing pressure on a whole host of nerves, including the sciatic.

Take a lesson from Goldie Locks and the Three Bears when it comes to your approach to how much sleep you are getting when thinking about how to relieve a sciatic nerve. Pregnancy can wear down a body. Not getting enough sleep can decrease the effectiveness of your muscles in supporting your back, leading to more pressure placed on the sciatic nerve. It is also really important not to get too much rest. Sitting or lying in one position for a long time, can cause irritation to the nerves. Periodically, switch positions if you can to help alleviate pain.

Finally, you can relieve a sciatic nerve during your sleep with some relaxing preparation. Prenatal massage from a partner or a licensed practitioner can help relax you into a deeper sleep and help stimulate blood flow, which relieves pain. Prenatal yoga can also aid better sleep with less pain. Be sure to seek an instructor who is knowledgeable about working with pregnant women and how to relieve the sciatic nerve. No matter what, don't give up trying. A rested mommy will be ready and able to take on the upcoming challenges.