Sciatica pain doesn’t sleep when you do. If you’ve ever found yourself tossing and turning, searching for the one position that eases that deep, nerve-pinching discomfort in your lower back or leg — you’re not alone. Millions of people suffer from sciatica, and for many, nighttime is when the pain feels most relentless.

But here’s the good news: how you sleep might be the secret to feeling better.

Why Sleep Position Matters

Sciatica occurs when the sciatic nerve — the longest nerve in your body — is compressed or irritated, often due to a herniated disc or spinal narrowing. While treatment varies, sleep plays a bigger role in recovery than most realize.

Your body does essential repair work while you rest. But the wrong sleep posture can keep the nerve pinched all night long, worsening inflammation and pain. Finding a supportive position can make a huge difference in how you feel when you wake up.

1. The Side-Sleeper Trick (With a Pillow Boost)

If you’re a side sleeper, you’re in luck — this is often one of the most sciatica-friendly positions. But here’s the trick: slide a pillow between your knees. This keeps your hips aligned and reduces the pull on your lower back. If your top leg rolls forward, it can twist your spine and worsen the pain.

Pro tip: Sleep on the side opposite your pain. If your right leg hurts, lie on your left side to reduce pressure on the sciatic nerve.

2. The Modified Fetal Position

This one’s cozy and helpful. Curl into a loose fetal position — not too tight — with a pillow between your knees. This posture opens up space between your vertebrae, which may reduce nerve compression.

Just avoid curling in too tightly, which can stress your joints and restrict breathing.

3. Back Sleeping With Knee Support

Not a side sleeper? Lying on your back can also work — with the right support. Place a thick pillow or rolled-up towel under your knees. This slightly elevates your legs and flattens the curve in your spine, taking pressure off the nerve.

It’s a small shift, but many sciatica sufferers report waking up with less stiffness and fewer shooting pains after trying it.

4. The Elevated Legs Position

If your pain is intense, try lying flat on your back with your legs propped up on a stack of pillows or a wedge. Your knees should be bent at 90 degrees. This position mimics the benefits of reclining chairs, which are known to reduce sciatic nerve irritation.

Positions to Avoid

Sleeping on your stomach: This arches your spine and places pressure on your lower back.

Twisted sleeping postures: Misaligning your hips or shoulders can worsen nerve pinching.

Bottom Line: Small Changes = Big Relief

You don’t have to suffer through sleepless nights. Adjusting your sleep position — even just slightly — might help calm the nerve and reduce your pain. Everyone’s body is different, so experiment with these techniques to find your sweet spot.