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A Guide to the Best Mattress for Sciatica

Up to 40% of people have dealt with sciatica at some point in their lives. If you’re one of them, you know how it can affect sleep, both from the pain and trying to find a comfortable position.


A supportive mattress is important for managing pain and improving sleep quality. While finding the best mattress for sciatica is highly individual, some options can work better than others. If you're in the market for a new mattress, look for one that can support your lower back, like the Plank Firm all-foam mattress. And if you sleep hot, a hybrid mattress such as the Plank Firm Luxe offers breathable materials and better airflow with a coiling system, helping you sleep cooler while still providing you with a firm surface for support. With some adjustments in your sleeping position and extra pillows for comfort, you can be on your way to some serious sciatic relief.



Understanding Sciatica and Sleep

The sciatic nerve runs from your spinal cord down through your buttocks and the back of both legs. When this nerve gets irritated from being compressed or pinched, it can cause sciatica symptoms including:

  • Aching, sharp or burning pain that can travel down the leg, usually on one side of the body
  • Numbness or tingling
  • Muscle weakness

Sciatica isn’t a diagnosis — it’s actually a general term used to describe nerve pain. The common causes of sciatica are:

  • Herniated disk, when the rubbery disks between the spinal bones slip or bulge outward
  • Arthritis
  • Spinal stenosis, when the space inside your spine narrows

A supportive mattress can help promote healthy spinal alignment by holding your spine in a neutral position, taking the pressure off the irritated nerve.


Key Considerations When Choosing a Mattress

Here are some things to consider when choosing a mattress for sciatic pain.


Firmness Level

Firmness level is how hard or soft a mattress feels when you lie on it. Depending on body weight, soft mattresses may not give your spine the neutral position it needs. Firm mattresses help support your spine, keeping it from dipping down and causing pain, while relieving pressure points on your hips and shoulders. Plank mattresses not only offer this level of firmness, but they're flippable. If you find the extra-firm side a little too much, you can flip the mattress for a more medium-firm feel.


Support

The level of support your mattress provides your back and hips will differ from person to person. For example, someone who weighs 130 pounds may find a softer mattress providing the support and alignment they need, whereas someone over 230 pounds may need a firm mattress to give enough support to keep spinal alignment.


Pressure Relief

Mattresses that have good pressure relief will evenly spread out your body weight and ease pain in certain areas that take a lot of pressure while lying in bed, such as hips, shoulders and knees. It has a lot to do with the firmness level, but also with the amount of cushioning. Mattresses with good pressure relief let you sink into the top cushioned layers, while giving firmer support from the deeper layers.



The Best Mattress Type for Sciatica

Memory foam and hybrid mattresses are good for pressure relief for when you’re dealing with sciatic pain.


Memory Foam

Because memory foam contours, or hugs, your body, it can provide pressure relief and spinal alignment. Those who weigh under 130 pounds may find memory foam too hard to sleep on, which could result in pain. If you weigh more than 230 pounds you might find yourself sinking in too much, pressing on the sciatic nerve.


Hybrid

Hybrid mattresses combine foam or latex materials with the coils of innerspring mattresses. They help distribute areas of pressure while still cushioning your body. People who are over 230 pounds may find hybrid mattresses more supportive than memory foam, especially if they sleep on a firmer mattress.



Beyond the Mattress: Additional Tips for Sciatica Relief

In addition to sleeping on a good mattress, there are other ways to get relief and prevent pain.


Sleeping Positions

Finding a good sleeping position is key when you’re dealing with sciatic pain at night.


  • Sleeping on your back: Back sleeping will distribute your weight evenly. Use a pillow under your knees to decrease the pressure on your low back and keep your spine in a natural curve. You can also add a pillow under your low back if that’s comfortable.
  • Side sleeping: Sleeping on the side opposite your painful one can provide relief. Bend your knees and use a pillow or body pillow between your legs to keep your hips and spine in alignment.
  • Sleeping on your stomach: Generally, this isn’t the best position, since it puts strain on your lower back and could make sciatic pain worse. If you’re a dedicated stomach sleeper, try sleeping with a pillow under your hips to raise them slightly.


Stretching and Exercise

Stretching can manage pain, while exercises strengthen the muscles that support your hips and spine. You can even incorporate massage products like a foam roller, massage gun, or roller massage ball on the painful area before you stretch to help loosen your muscles.


Some stretches that help with sciatica are:


  • Knee to chest
  • Knee cradle
  • Cat-cow
  • Lower back press

Exercises that strengthen your core such as bridges and planks stabilize your hips and back. This can decrease symptoms and improve back health — both of which can help you sleep better in the long term.


Other Lifestyle Adjustments

Lifestyle modifications can help when experiencing sciatica or preventing future pain.

  • Don’t lift heavy objects or twist your back, to avoid worsening pain or injury
  • Take breaks — sitting for long periods of time can make pain worse
  • Use heat packs for 20 minutes at a time, or soak in a warm bath before bed
  • Quit smoking, as smoking is a risk factor of sciatica
  • Maintain healthy body weight, since being overweight increases the risk of sciatica
  • Get regular physical activity, to help prevent sciatica
  • Have an ergonomic setup in workplaces and home offices to support spinal alignment

Getting a supportive mattress with pressure relief can help manage sciatica. But you can work with the mattress you have by adjusting your sleep position and use pillows for cushion and body alignment.


Talk with your healthcare provider if your symptoms aren’t getting better. Nerve pain caused by lower spine conditions like sciatica is no fun. But prioritizing your sleep and overall health can hopefully bring relief.