Best Sciatica Pain Relief Pillows for Sleeping
Sciatica pain can wreak havoc on your daily life, making almost any activity difficult—walking down the stairs, unloading groceries, or even just trying to sleep.
Most of us are completely unaware of our sciatic nerve and its importance until something interferes with its healthy function and sciatica strikes. Then the pain can be unbearable, leaving sufferers desperate to find any relief possible.
Many people find relief by focusing on sleep health and what sort of pillows they are using. This is just the tip of the iceberg when it comes to managing sciatica pain, and we will look at some other ways to treat it below.
But for now, with a focus on pillows that pack a pain relief punch, we will explore sciatica and these highly recommended products to manage pain:
What Is Sciatica?
If you have heard someone describe a sciatica flare-up or mention a problem with the sciatic nerve, you may have wondered whether the individual was accurately diagnosing themselves or perhaps even exaggerating.
Once you experience sciatic pain, you know exactly what it is (and will not soon forget it).
Most of the time, our sciatic nerve functions as it needs to, and we remain blissfully unaware of it; however, once it becomes inflamed or otherwise injured, we become acutely aware of it.
The sciatic nerve begins in the lower back and travels through the hips, buttocks, and legs. In other words, it runs through your entire lower body, right down to your feet.
sciatic pinched nerve
We use the term sciatica—or sciatica pain—to describe a radiating pain that moves along the same pathway that the nerve travels. It occurs when the nerve is compressed, often resulting from a herniated disc. The pain can be felt in the lower back and the leg; sciatic usually only affects one leg at a time.
Causes of Sciatica
Even active, healthy adults can experience sciatica pain from time to time without any prior history of back pain.
Sciatica does affect the lower back, but it differs from some other, more general cases of lower back pain.
The main causes of sciatica pain are:
Herniated Discs
When the discs that provide cushioning between your lower vertebrae experience pressure, that pressure can extend to the sciatic nerve below it. Herniated discs are also often called “slipped discs” and are one of the primary reasons people experience sciatica pain.
Spinal Stenosis
This condition results in a spinal canal that is narrower than it should be, which in turn means added pressure on nerves. That pressure can affect the function of the sciatic nerve and result in sciatica pain.
Degenerative Disc Disease
When the discs between our vertebrae wear down over time, which can be common as we age, this also leads to spinal stenosis or a narrowing that places pressure on nerves.
Osteoarthritis
Aging also comes with the possibility of osteoarthritis, which is another way of describing bone spurs in the spine. Those spurs can affect the sciatic nerve if they are present in the lower spine.
Spondylolisthesis
When one of our vertebrae slips so that it falls out of line with the vertebrae above it, this is known as Spondylolisthesis. This is another way pressure forms on nerves, including the sciatic nerve, resulting in pain.
Piriformis Syndrome
The piriformis muscle in the buttocks can sometimes become tight or produce spasms affecting the sciatic nerve.
Cauda Equina Syndrome
Cauda Equina is the name given to the bundle of nerves at the end of the spine, and this rare syndrome can also cause sciatica pain and loss of bladder and bowel control.
In addition to the causes listed above, sciatica pain can also be caused by various other forms of trauma or injury.
Our Favorite Sciatica Pain Relief Pillows
Sciatica pain is so unpleasant that most of us who have ever suffered through it would try just about anything for relief. Even if past pain has subsided, we wholeheartedly recommend having one of these on hand to help in the case of future flare-ups.
1. Pep Step Cooling Gel Lumbar Pillow
- Material: Memory Foam
- Dimensions: 23.5 by 9.5 by 3 inches
- Weight: 1.04 pounds
Why We Love It
Pep Step had us at cooling gel. The last thing any of us want while trying to relieve pain is a pillow that will make us hot while we sleep, so the colling gel technology coupled with this pillow’s ability to target lower back pain makes it a favorite for us.
The design of this pillow aids improved posture while sleeping, which in turn helps relieve pressure and pain in the lower back, including sciatica pain. We also love that the cover can be removed and thrown in the washing machine for easy cleaning, and the hypoallergenic fabric is safe for your skin.
The Pep Step Cooling Gel Lumbar pillow is a great choice for anyone with sciatica pain, and it is also helpful for pregnant women experiencing back and leg pain. This pillow offers support and pain relief at an affordable price.
2. Max & Love Lumbar Support Pillow
- Material: Memory Foam
- Dimensions: 23.62 by 10.63 by 3.15 inches
- Weight: 1 pound
Why We Love It
The high-density memory foam used in the Max & Love Lumbar Support Pillow offers long-lasting comfort and will leave you feeling refreshed in the morning instead of experiencing immediate pain when you wake up. This contoured pillow curves around the waist and lower back, providing support where it is needed most but also remaining comfortable enough that you can fall asleep on it easily.
The pillow’s design is intended to straighten back muscles for spinal alignment, relieving the pressure that results in pain on the sciatic nerve and elsewhere. The manufacturer backs this product with a 30-day hassle-free return policy, so there is no risk in trying it to address your sciatica pain.
The fabric cover is removable and can be machine washed. Note: The product arrives vacuum packed, so it will expand to its full size a minute after you have removed the sealed wrap.
For a pillow that weighs only a pound, this one packs a powerful punch and provides sciatica relief when you need it the most.
3. ComfiLife Orthopedic Knee Pillow
- Material: Memory Foam
- Dimensions: 17.3 by 7.8 by 4 inches
- Weight: 0.634 ounces
Why We Love It
This pillow from ComfiLife is multifunctional and can provide support and pressure relief almost anywhere you need it, from your lower back to your knees to your ankles.
The half-moon shape and ergonomic design make this memory foam knee pillow useful for pain relief at night. Lower back, hip, leg, and knee pain are all eased by sleeping with the ComfiLife Pillow, bringing much-needed comfort to sciatica sufferers. It is also a great tool to have on hand when neck pain strikes, as its shape is also perfect for elevating your neck to a healthy sleep position.
The soft cover is machine washable, and the pillow is backed by a Lifetime Guarantee. This is also the lightest pillow on our list, weighing only 0.6 ounces, so it is easy to take it with you as you travel, ensuring you can relieve chronic pain wherever you sleep.
All of these pillows can make a tremendous difference in the quality of your sleep and how you feel when you wake up; if you are looking for relief from sciatica, try adding one of these to your sleep routine.
How to Tell if I Need a Special Pillow: Sciatica Symptoms
You may wonder if your back, leg, and knee pain are from your sciatic nerve or something else. While sciatica has some common symptoms, it is always a good idea to consult your physician to determine what may be causing your pain.
Sciatica usually clears up, but an ongoing chronic issue could represent a more serious issue requiring medical intervention.
The most commonly reported symptoms people with sciatica pain experience include:
- A radiating pain that travels throughout the lower back, hip, and down the leg
- General lower back pain
- A tingling sensation in the leg
- A feeling of numbness or weakness in the leg
- Pain that increases when sitting down
That last one is something that stands out in particular with sciatica; most of us would assume rest is what is needed to manage back and leg pain, but often with sciatica, we do not want to sit or lie down as the pain then intensifies (hence the need for pain relief pillows!)
Other Ways to Manage Sciatica Pain
Pillows are just one tool that can be used by those experiencing a bout of sciatica pain. There are several ways to reduce the pain of a sciatica flare-up, and you should always discuss the best course of action with your medical provider.
Over-the-Counter Medication
Some NSAIDs like naproxen or ibuprofen can be used during a sciatica flare-up to reduce inflammation and ease the pain. Just be sure to check that these medications can be used safely along with any prescriptions you may use to treat other health issues.
Massage
Treating yourself to a massage may be a great way to find some relief, and be sure to discuss sciatica pain with the provider in advance, as they should know some specific techniques to ease the pain.
Ice and Heat
Alternating ice and heat can be another useful way to treat sciatica pain. A heating pad on the lower back and alternated with an ice pack should reduce pain; be sure you do not fall asleep on a heating pad or risk burning your skin. Similarly, cover the ice pack with a light towel to protect your skin.
Exercise
Movement is another great way to ease sciatica pain. Try incorporating daily walks into your routine or other low-impact exercises, such as swimming. Yoga can also ease the pain while increasing your flexibility.
Physical Therapy
Physical therapists can guide patients through exercises targeted toward pain relief that they can also do on their own.
Prescription Medication
For extreme pain, a prescription medication may be effective; however, it should only be used temporarily and can sometimes become addictive. Speak to your physician about any specific concerns, and she may be able to prescribe a safer pain medication for your specific situation.
What About My Mattress?
With this focus on special pillows, you may wonder about your mattress and sciatica pain. While no specific mattress can cure sciatica, there are certainly mattresses designed to reduce lower back pain and create a better and healthier night’s sleep.
If your mattress is over 8 years old, it is time to replace it!
What About My Shoes?
Footwear can also greatly impact lower back pain, and you should be sure to wear comfortable, supportive shoes while managing a flare-up of sciatica pain. Leave the stilettos in the closet for now!
A good pair of walking shoes may also remind you to get out for a brisk, daily walk, which will do wonders for managing lower back pain and sciatica pain.
Is a Recliner Helpful for Sciatica?
Because it can be painful to sit with sciatica pain, sometimes the angles of a recliner may provide some relief. However, this may not be something to invest in if you do not already own one—sciatica usually resolves itself pretty quickly. But if you or your family members have ongoing back issues, it may be worth considering.
The Takeaways: Pillows for Sciatica Pain Relief
Pillows designed for pain relief are one of the easiest and most affordable ways to manage sciatica pain. By using a specially designed pillow as you sleep, you will wake up with reduced pain and feel refreshed and ready to face the day.
Try a special sleeping pillow along with easy things you can incorporate into your routine, such as a daily walk, stretching exercises, alternating heat and ice, and over-the-counter pain medications. If these measures fail to provide relief, be sure to seek medical attention.
