Sciatica is often worse for people in the morning because of the way they sleep. Lying down in an incorrect position can further irritate nerve roots. This is because of the way the spine rests when you are lying on your back. In this position, the sciatic nerve exit spaces in the spinal column, called the foramina, become more compressed. This limits the space nerve roots have to travel through and can worsen the underlying cause of the sciatic pain.
WHAT TO DO TO LESSEN SCIATICA PAIN IN THE MORNING?
If you’re experiencing sciatic nerve pain in the morning, try and do the following:
- Fix your posture: Try to elevate your legs while lying down. This position helps alleviate the pressure of your spine’s natural curve, which may be able to reduce your pain. Place a pillow beneath your knees, or between the knees if you’re sleeping on your side. Additionally, if you sleep on your side, avoid laying on the side affected by sciatica.
- Stretch: When you wake up, incorporate some simple stretches to your morning routine. Yoga poses like child’s pose, as well as soft stretches of the lower back like pulling one knee to your chest while laying on your back, may help elongate the spine and alleviate some pressure placed on the sciatic nerve overnight. https://www.nhs.uk/conditions/sciatica/