How to Sleep with Piriformis Syndrome

How to Sleep with Piriformis Syndrome Better: Extra Tips and Tricks

Sometimes, changing your sleep position might not be enough. After all, each situation is different, and you may have to go through a period of trial and error to start enjoying your restful slumber. 

Hopefully, some of these tips and tricks can help you deal with piriformis syndrome pain and, thus, sleep better:

• Consult your doctor. Naturally, this should be your number one step. However, many people prefer to do everything on their own, including diagnosing (with Google’s help) and treating their pain. However, only a professional will be able to tell what you are dealing with exactly. Plus, your physician can share some pain-alleviating methods based on your specific case (which means they should be much more effective). And let’s not forget that some cases of piriformis syndrome have to be treated more seriously (with pain killers, physical therapy, or sometimes even surgery). 
• Consider gentle stretching, especially before bed. Certain stretching exercises (10) can help relax the piriformis muscle that’s putting pressure on your sciatica nerve. When the piriformis muscle is more relaxed, you will be likely to experience less pain and, thus, might sleep better. Remember to keep it gentle. Too much stretching can further aggravate these muscles, causing increased pain.
• Get a new mattress. The best thing you can do for your restful sleep is get rid of your old mattress (if it doesn’t feel comfortable anymore). Your mattress plays a crucial role when it comes to piriformis syndrome, which means it can either save you from pain or make it worse. Check out mattresses recommended by chiropractors that promote proper spinal alignment and can prevent pressure build-up (here are a few examples of quality models). 
• Take a warm shower before sleep. Warm water can help your muscles relax, including the piriformis muscle that might be pressing into the sciatica nerve and causing pain. Plus, taking a warm shower can be a part of your relaxing nighttime ritual. It may help you wind down after a long day and, thus, fall asleep easier.
• Apply cold packs. Pain means there’s inflammation in your body, and the best way to deal with inflammation is by applying cold packs to the sore spots. Gel ice packs are probably the most convenient ones, but you can take pretty much any frozen food from your fridge, wrap it in a towel, and place it gently on your sore body parts. 
• Try yoga or self-massage. Both can help you relax the tense muscles and potentially alleviate the pain. Make sure that you are super gentle, though. You don’t need to be too vigorous with your massage or try challenging poses when doing yoga. Focus on your thighs and try to open them gently to relax the piriformis muscle (11).
• Get the right pillow. Just like the mattress, your pillow plays an important role when it comes to proper spinal alignment and tension alleviation. Now, if you are a back sleeper, you need a pillow with a medium loft. Your head shouldn’t be tilted or bent backward. Just make sure it’s in the same line with the back (approximately). If you sleep on your side, it’s better to use a loftier, firmer pillow. It has to support your head properly while filling in all the space between the mattress surface and your head. And if you are a stomach sleeper, your pillow has to be thin and soft. It shouldn’t support your head that much, as this can create an unhealthy curve in your neck.

Want Makes a Good Mattress for Piriformis Syndrome (And How You Can Make Your Mattress More Comfortable)

For fast pain relief when trying to sleep with piriformis syndrome, you need to find a comfortable and healthy position. And if comfort is pretty easy to understand, a healthy position is something we aren’t always able to achieve.

A healthy sleep position implies your body is properly aligned, with zero to minimal tension and no painful pressure points. To achieve that, you need a suitable mattress (and you can check some of the most comfortable ones here). It has to allow for just the right amount of sinkage to maintain the natural curves of your spine while supporting your body and keeping it in a relatively straight line.

In many cases, medium-firm mattresses work the best when it comes to sleeping with pain (12). However, you should also factor your sleep position in. For instance, side sleepers require a bit more cushioning, so they are typically advised to choose softer mattresses (medium if you are heavier than 230 pounds). Back sleepers need minimal sinkage for their hips and buttocks, so medium or medium-firm mattresses usually work the best for this type of sleepers. As for stomach sleepers, they are recommended to pick firm mattresses (extra-firm if you are heavier than average). The thing is, this sleep position requires firmer support to avoid creating a curve in one’s back.

Now, I would also suggest you look at the mattresses that have temperature-regulating properties. It’s hard to sleep peacefully when you’re in pain, but if you’re also sweating all over, the task becomes nearly impossible. For cooler sleep, check breathable hybrid or temperature-neutral latex mattresses. As for foam models, give your preference to the ones using gel particles or an open-cell design for cooler sleep.

Now, if your current mattress isn’t that bad but doesn’t feel 100% comfortable, you can adjust its feel a little with the help of a mattress topper. For instance, if your mattress is too firm for you and results in painful pressure points, you can add a thick foam topper to enjoy more cushioning. If your mattress is overly soft and feels too hugging, you can add a firm latex topper. It will make your mattress feel more resilient and supportive.

Also read: How to Choose the Best Mattress for Sciatica Pain Relief and TOP 5 picks

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