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Finding relief from sciatica can require a few strategies, and sleeping on the right mattress may help. Read on for our recommendations, and learn tips from health experts for managing sciatic pain.
Finding a comfortable sleep position is key for drifting off to sleep, and sciatica tends to make that a challenge. People with sciatica often experience numbness, pain, weakness, or a tingling sensation in the buttocks and legs on one or both sides of the body.
“When the sciatic nerve is irritated or compressed, it can cause discomfort that may disrupt a person’s ability to get a good night’s sleep,” says Dr. Lonnie Herman, a board certified chiropractor in Davie, Florida. Finding relief from sciatic pain may require multiple strategies, but a supportive mattress designed for pressure relief can help.
To help you rest a little easier, we researched the best mattresses for sciatica that balance spine-aligning support with pressure-relieving comfort. Read on for our top picks.
Claims: Though each of these mattresses is rated well by people with pain and offers good comfort and support, we avoid brands that claim their mattresses can prevent, cure, or mitigate any illness or condition.
Customer reviews: We looked for mattresses rated well by people who have actually bought (and slept on!) them. We also checked reviews specifically for mentions of sciatica or pressure relief.
Company policies: We make sure the companies offer warranties, in-home trials, and shipping and return policies that give you a chance to try out the mattress before officially deciding to keep it.
Transparency: We value companies that are transparent and let consumers know where their products are made and what they’re made from.
Company reputation: We avoid brands found guilty in recent lawsuits related to business practices. We also avoid companies that rank poorly on the Better Business Bureau.
Materials certifications: We look for mattresses made of materials certified safe by a reputable third party.
Up to 55% of people with chronic low back pain report sleep disturbance. And as anyone who has experienced sciatic pain knows, getting to sleep isn’t always easy. The pain and discomfort can actually be worsened by sleeping positions that add pressure on the already irritated sciatic nerve.
For example, it’s recommended to avoid sleeping on your stomach when you’re experiencing sciatica flare-ups. “Try to maintain a neutral spine position no matter what position you sleep in, either on your back or side,” says Sara Mikulsky, DPT, owner of Wellness Physical Therapy.
“By placing the spine in normal alignment and additionally opening up the spinal segments, pressure can be taken off the nerves, reducing sciatic pain,” Mikulsky said.
If you need more support at night, Mikulsky suggests placing a pillow between your legs to help maintain a more neutral pelvis and spinal alignment.
The right mattress may also offer helpful support if you struggle with chronic sciatica. One review found that medium-firm mattresses and those that are adjustable might be better for spinal alignment, pain reduction, and sleep quality.
However, side sleepers may find that a slightly softer mattress can cushion the hips and shoulders without sacrificing spinal support. “Memory foam or latex mattresses can be particularly beneficial, as they conform to the shape of your body, evenly distributing weight and alleviating pressure points,” Herman says.
All in all, comfort is personal. But when sciatica is an issue, look for mattresses that offer zoned support. This means it’s reinforced in the areas where your body naturally applies more pressure as you’re lying on a mattress, with the goal of helping your spine stay aligned.
If pain persists beyond a few days or interferes with your ability to get a good night’s sleep, Herman recommends seeing a healthcare professional. Also, be sure to speak with your doctor or another healthcare professional if your pain is severe or you’re experiencing symptoms such as numbness.
“Stick to over-the-counter pain relievers if the pain is mild or moderate,” Herman says. If that isn’t helping, a doctor may be able to prescribe a muscle relaxant, depending on the diagnosis and severity of pain.
There are many causes of sciatica, and an unsupportive mattress may not help matters. Sleeping in a bed that’s too soft or otherwise doesn’t support good spinal alignment “can put additional pressure on the sciatic nerve,” says Dr. Lonnie Herman, a board certified chiropractor.
Body weight plays a role in the level of support a mattress delivers. People with a higher body weight may want to consider getting a mattress with a greater depth and materials with higher density foams or latex layers. That will help ensure proper spinal support to minimize aches and pains.
Pain medications can help ease discomfort caused by sciatica. You might also try alternating hot and cold packs on the most affected area before bed. Gentle stretches may be helpful as well.
Once in bed, consider placing a pillow beneath your knees, or, if you lie on your side, between your knees.
Relieving sciatic pain may require a few strategies, but the right mattress could help. Look for a mattress with pressure-relieving materials, like memory foam or latex, and enough support that it keeps your spine neutral. If you’re a side sleeper, you may consider a mattress with zoned support to cushion your body while also helping maintain spinal alignment.
If you plan on trying several brands, look into their trial period and warranty policies to avoid paying extra fees.
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