The 5 Best Sleeping Positions for Sciatica

Sleeping with sciatica is like trying to get comfortable on a bed of rocks—except the rocks are on fire, and somehow, they’re also stabbing you...

March is National Sleep Month, so let’s talk about how to actually get some sleep when your sciatic nerve is acting up.

I’ve spent plenty of nights flipping around like a fish, trying to find a position that doesn’t make things worse. If that sounds familiar, here are five sleep positions that actually help—so you can wake up feeling a little more human.

1. Side Sleeping

I used to think sleeping on my side was enough—turns out, I was missing the most important part: the pillow between the knees.

Why? Because when you sleep on your side without support, your top leg pulls your pelvis forward, which twists your spine and puts even more pressure on your sciatic nerve. But add a pillow between your knees? Boom. Everything stays aligned, and you wake up with less pain instead of more.

✅ Try this:

• If one leg feels worse than the other, sleep on the opposite side to take pressure off the nerve.
• Use a thick, supportive pillow (not one that goes flat like a pancake by morning).

⭐ Personal tip: Some nights, I even hug a second pillow to keep my upper body from twisting, too. It’s not the most glamorous look, but hey—whatever works, right?

2. The Fetal Position

If lying straight on your side isn’t cutting it, try curling up into a loose fetal position. This actually helps open up the space between your vertebrae, which can take pressure off the sciatic nerve.

But be careful—there’s a right way and a wrong way to do it.

✅ What TO do:

• Keep your back slightly rounded but comfortable—not like you’re trying to fit into a shoebox.
• Use a firm pillow to keep your head level with your spine.

❌ What NOT to do:

• Don’t tuck your knees too tight to your chest—you’ll just end up stiff in the morning.
• Don’t let your head and shoulders curl forward too much (that can throw your spine out of alignment).

3. The Elevated Leg Position

This one saved me when my sciatica was at its worst. Lying flat on your back can sometimes make things worse, but elevating your legs takes the pressure off your lower back and helps the nerve calm down.

✅ How to do it:

• Lie on your back and place two or three pillows (or a wedge pillow) under your knees.
• Keep your hips and lower back relaxed—don’t force them flat against the mattress.
• If your legs feel strained, add another pillow to support your calves.

💡 Why this works: When your legs are raised, it reduces compression in your lower spine, which can stop the nerve from flaring up.

⭐ Personal tip: Some nights, I’ll alternate between this and side sleeping. If my lower back feels extra cranky, I’ll throw on a heating pad for 10 minutes before bed—it helps my muscles relax.

4. Stomach Sleeping

I’ll be honest—I used to be a stomach sleeper. But once my sciatica started acting up, I learned the hard way that this is the worst position for your spine.

Why? Because it flattens the natural curve of your lower back, which can put even more strain on your sciatic nerve. Plus, having your head cranked to one side all night? Not great for your neck either.

But if you have to sleep on your stomach (some habits are hard to break), here’s how to make it less terrible:

✅ Put a thin pillow under your hips to keep your spine from arching too much.
✅ Use a flat pillow (or no pillow) under your head to reduce neck strain.
✅ If possible, try sleeping with one leg slightly bent—it can help relieve tension.

❌ What NOT to do: Sleep with your head twisted to one side all night. That’s a surefire way to wake up with a stiff neck and an angry sciatic nerve.

5. The Recliner Position

Ever dozed off in a recliner and woken up feeling better? There’s a reason for that. A slight recline helps take pressure off the lower back and reduces nerve compression.

✅ Try this if:

• Lying flat makes your sciatica worse.
• You feel relief when sitting in a reclined position.
• You’ve already considered moving your recliner into the bedroom (I won’t judge).

If you don’t have a recliner, you can mimic this with an adjustable bed or a wedge pillow setup—just raise your upper body slightly and keep your knees bent.

Bonus Tips for Sciatica-Friendly Sleep:

✅ Try heat or ice before bed – Loosen up that lower back before you hit the sheets.
✅ Stretch a little – Gentle stretches before bed can help ease nerve tension.
✅ Invest in a good mattress & pillow – Trust me, your 20-year-old mattress isn’t doing you any favors.

Which of these positions works best for you? Or do you have a secret trick for getting comfy? Let me know—I’m always up for a good sleep hack. 😴

Mark