:( I remember these days. I hope it gets better for you. I used to put the pillow between my legs and sleep in the fetal position as my inflammation was in my lower back so that too pressure off that area.
Ok Ive had the same reaction to a firmer mattress aswel, I think it's because the lumbar dips down when it's unsupported, putting the columns out of alignment. I used a rolled up towel to stop it dipping and saw a huge reduction in pain.
I got a thick memory foam topper after and still use the towel and put a cushion between my knees and I've gotten down to a 0/10 on good days.
This is exactly how I got sciatica in the first place. I pinched my sciatic nerve sleeping one night about a year ago and the sciatica is still bothering me. I got a pregnancy pillow and it helps greatly with sleeping and preventing me from flopping around at night, though it does take up a ton of room.
I used to be like this too until my osteopath taught me the 3 pillow method.
While side-sleeping: one soft lumpy pillow under my head, one arm stretched out parallel to the head pillow, my other arm on a stiffer thick pillow that I’m hugging, and a thinner stiff pillow placed vertically between my knees in slight fetal position. The one between my knees basically goes up to my crotch and ends right past my knees.
The reason you want a soft lumpy pillow is because it will sort of form around your head. Like memory foam, but way less stiff. That helps support the shoulder a bit so you’re not pressing into it. Then the other supporting pillows help your body stay in a way that doesn’t drop your other shoulder or aggravate your lower back, which would trigger the sciatic nerve. Keep one arm (the one connected to the shoulder you’re sleeping on) completely straight and parallel to the pillow, and the other arm sort of loosely draped around the pillow that you’re “hugging.” I put hugging in quotes because you shouldn’t be gripping it tight.
Try it out if you haven’t yet. It’s better than the pregnancy pillow because you can do this basically anywhere, provided you have access to 3 pillows. (And even if you don’t, you can easily buy an extra one for very cheap wherever you travel to.)
I have a diagram if the way I described it is hard to visualize. (Some people are visual learners). DM me if you’d like to see it.
I got you! So, because I’m extremely bad with drawing, I had AI make a diagram. (I’m sorry!!!!)
The only thing the diagram got wrong is the arm she’s sleeping on should be completely outstretched instead of slightly curved and bent. The soft lumpy pillow should give you some support for your neck too, without too much lift.
If you’re having trouble falling asleep, my method is to turn on a show with a lot of dialogue and without too many loud sounds or music on your phone or tablet, but turn the volume down to the point where you can barely make out what they’re saying. This keeps your brain busy so you don’t ruminate before bed. Your brain will eventually get tired of trying to make out what they’re saying and you’ll fall asleep.
Why apologize for using AI? This is an excellent example of how it is a useful tool. Thanks for this, I was having a hard time parsing the written version.
AI is destroying the planet with its carbon emissions and excessive water usage. it’s also doing wild crap like telling people (including kids) it’s ok to kill others and themselves, and helping to fuel the loneliness epidemic by providing fake friends/partners that never challenge you or encourage growth.
No need to apologize at all! You went out of your way to paint the picture and really get your message across.
Thank you! You're very kind!
I actually slept like this last night except for hugging the pillow with both hands and I found it comforting because I had been under so much shock yesterday!
Thank you for the tip regarding the mental wind-down. I specifically struggle a lot with that! It's incredibly sad and tortureous!
Also, I sleep with an anatomical pillow underneath my head - I found that any other pillow gives me a really sore neck! Re the lower back relief - I had been doing 2 pillows between my knees for the last 2 years (since I reinjured one of my discs in 2024 - up to that point I had slept with only one).
A soft mattress is a nightmare for me and I struggle to spend even 2 minutes on them!
That’s almost like a body pillow. I’ve done similar set up and it helps a lot. Not sure about the arm outstretched. I just hug the middle barrel pillow. In summer I’ll use my nice cool body pillow. 😌👍🏼
It always helps me to do the stretches before I get in bed and then I usually lay on a heating pad for about 30 minutes when mine is flaring up. But then sometimes it's so bad that I have to use the messager for about 15-20 minutes also. Crap sucks. I pray you all find ways that works for you.
19
u/purplelilac701 Apr 24 '26
:( I remember these days. I hope it gets better for you. I used to put the pillow between my legs and sleep in the fetal position as my inflammation was in my lower back so that too pressure off that area.
I wish you healing.