How to Sleep Comfortably With Sciatica During Pregnancy
When I was pregnant, one of the hardest challenges I faced was sciatica. The sharp pain radiating from my lower back down my legs made sleeping nearly impossible some nights. If you’re dealing with this, you’re not alone—sciatica is a common issue during pregnancy.
The good news is there are ways to sleep more comfortably with sciatica during pregnancy. Here’s what worked for me (and what can help you finally get some rest).
Table of Contents
Why Sciatica Happens During Pregnancy
Sciatica occurs when your growing uterus and the shifting of your pelvis put pressure on the sciatic nerve. This can lead to pain, numbness, and tingling down your lower back, hips, and legs.
I noticed my pain was worse at night when I’d lie down without proper support. That’s when I started experimenting with different pillow arrangements.
1. Use a Pregnancy Pillow for Full-Body Support
The easiest way to relieve pressure on the sciatic nerve is to keep your spine, hips, and legs aligned while you sleep.
➡️ My go-to: PharMeDoc U-Shaped Pregnancy Pillow on Amazon – it hugs your body and prevents twisting that can aggravate sciatica.
If you don’t have space for a U-shaped pillow, a C-shaped or straight body pillow works well too.
2. Place a Pillow Between Your Knees
This small change makes a big difference. Keeping your knees slightly apart and your hips aligned helps reduce sciatic nerve pressure.
➡️ I used this knee pillow on Amazon and noticed immediate relief.
3. Elevate Your Upper Body Slightly
Sleeping completely flat can make sciatica worse. Try using a wedge pillow or adjustable bed wedge to lift your upper body slightly.
➡️ The Milliard Bed Wedge Pillow is a great option that also helps with heartburn.
4. Use a Wedge Pillow Under Your Belly
If you’re a side sleeper, tucking a wedge pillow under your bump helps relieve pulling on your lower back and hips.
➡️ I recommend the Hiccapop Pregnancy Wedge Pillow for targeted support.
5. Switch Sides Carefully
Rolling over too quickly can worsen sciatica. When changing sides, move slowly and use your hands to support your belly and back.
I also kept my pregnancy pillow close so I could easily reposition it as I switched sides.
Extra Tips for Relieving Sciatica Pain at Night
- Do gentle stretches before bed to relax your hips and lower back.
- Avoid lying flat on your back in later pregnancy, as it can increase pressure on the sciatic nerve.
- Take warm (not hot) baths before bed to relax tense muscles.
- Use a heating pad or warm compress on your lower back for 15–20 minutes before sleep.
➡️ Shop the best pregnancy pillows for sciatica relief on Amazon here
My Final Thoughts
Sciatica pain can be incredibly frustrating, but the right pregnancy pillow arrangement can make a world of difference.
Personally, I loved the U-shaped pillow because it kept me fully supported and helped me sleep through the night without as much pain.
➡️ Click here to shop my favorite pregnancy pillows for sciatica relief on Amazon
Trust me, you deserve a good night’s rest, and with the right support, it’s possible.
When I first started experiencing sciatica during pregnancy, I didn’t realize how much my sleep position was making it worse. Small changes with pillows and support made a huge difference in how I felt the next day.
One of the most effective changes I made was to hug a full-body pregnancy pillow while side sleeping. This stopped my body from twisting at night, which can pull on the sciatic nerve.
I also discovered that placing a pillow behind my back gave me extra stability. It prevented me from leaning too far back while sleeping on my side, which had been aggravating my pain.
Another hack that helped was to elevate my legs slightly. I’d place a folded blanket or small pillow under my calves to take pressure off my lower back.
If you’re using a wedge pillow under your belly, try combining it with a knee pillow or full-body pillow. This pairing keeps your hips aligned and reduces strain on the sciatic nerve.
I made the mistake early on of using pillows that were too soft. They would flatten out by morning and stop providing support. Switching to firmer pillows that held their shape made a huge difference.
I also learned that how you switch sides during the night matters. Moving slowly and using your arms for support reduced the sudden tugs on my lower back that would trigger pain.
Stretching before bed became a crucial part of my routine. I would do gentle hip stretches and a modified child’s pose to loosen tight muscles before lying down.
Using a warm compress or heating pad on my lower back for 15 minutes before bed also relaxed my muscles and made it easier to fall asleep comfortably.
If you’re still waking up with pain, try sleeping with your upper body slightly elevated. I used a wedge pillow under my shoulders, and it reduced pressure on my lower back almost immediately.
Another tip is to use your pregnancy pillow during daytime naps and rest breaks. The more consistent you are with proper alignment, the less likely you are to aggravate the sciatic nerve.
Lastly, remember that it’s normal to roll onto your back sometimes while sleeping. If you wake up that way, just reposition yourself on your side and re-adjust your pillows. It’s about doing your best, not being perfect.
One thing that really helped me was placing a small pillow between my ankles as well as my knees. This kept my legs evenly aligned and reduced the pulling sensation in my hips and lower back.
I also started using my pregnancy pillow to support my belly during short naps on the couch. Supporting my bump during the day helped prevent my sciatic pain from worsening at night.
Finally, I realized the importance of adjusting my pillow setup as my pregnancy progressed. What worked at 20 weeks didn’t always work at 30 weeks, so I wasn’t afraid to add or remove pillows to stay comfortable.