Do you have insomnia or low sleep quality? It can be due to piriformis syndrome. But you need not worry as you can quickly improve your condition. If you suffer from piriformis syndrome and back pain, you should know that your way of sleeping can impact spinal support. The way of sleeping is determined by mattress type, sleep position, and use of a pillow. If you exercise or stretch regularly, it can also prove highly beneficial.
What Is Piriformis Syndrome?
In this disorder, your sciatic nerve gets bothered by the piriformis muscle; positioned behind the jip joint in your bottoms. This syndrome may cause pain, burning, and numbness along the backside of the leg and down to the feet. Remember that it is not the same as sciatica pain.
How Is It Different from Sciatica Pain?
If you have sciatica, the pain alarm moves along the nerve. And if you have piriformis condition, the pain remains in the muscular region. Usually, the cause of the back pain Dallas is unidentified.
What Are the Common Causes of This Syndrome?
However, known causes of piriformis disorder include:
- The annoyance in the piriformis muscle or irritation of a neighbouring structure like sacroiliac joint or hip
- Injury or Accident
- Abnormal growth or position of the piriformis muscle or sciatic nerve
- Abnormal backbone alignment; for instance, scoliosis
- Limb Length Divergence
- Former hip surgery
- Foot issues like Morton’s neuroma
How To Treat This Syndrome?
Choose the Right Mattress
If you have this syndrome, you should try to get adequate sleep to help manage pains. Also, you should know that pain begins all with your bed quality.
There is no single mattress that is specified for every person suffering from piriformis condition. However, sleeping on the wrong type of mattress can trigger or aggravate lower back pain Fort Worth. And the reason is your poor sleeping position, stressed muscles, and improper spine alignment. So, you should choose the right type of mattress as it helps reduce spinal pain, support spinal alignment and enhance sleep quality.
Experts suggest that the perfect mattress for best sleep comfort, quality, and backbone alignment is medium-firm and is self-adjustable. The two primary elements that influence the mattress quality include support, padding, and comfort level.
When you consider support, focus on the internal structure of the mattress. The ideal support relies on factors including fondness, height, weight, and sleeping style.
Back Protecting Sleep Posture
Your sleep position can directly influence your lower spinal issues. The ideal and worst sleeping postures if you suffer from neck or backbone pain include:
Lest you are expecting a baby, sleeping on your backside is the perfect position for vertebral alignment and support. Although most people find it challenging to sleep in this posture, the correct pillows can help support the proper sleeping position.
It is also a preferred option to avoid backbone pain, and joint discomfort caused due to wrong sleeping postures. Side sleeping is also helpful for people who suffer from sleep apnea or snoring problem, as it helps keep the air route open. And if you are pregnant, you will find side sleeping the most comfortable position for backbone support. It would be ideal if you tried to keep your legs straight or slightly curved. Fully curved knees can promote an irregular weight distribution. You can also tuck your chin into the neck if you want to support your spine.
If you suffer from pain that worsens when you stand up and ease down when you curve forward, you should sleep in a rested position. For this, you would need a reclining chair or adjustable bed. A wedge pillow can also comfort and support you.
Why Is Sleeping Over the Stomach Prohibited?
Suppose you sleep over your stomach, your spinal health damages. The reason is that it places undue strain on your joints and muscles and necessitates you to turn your skull on one side. So, your neck and backbone have to bear extra pressure. According to Sleep Foundation, if you find difficulty changing your sleep position, you should opt for a thin pillow to rest your head and place a more supportive pillow under your buttocks and abdomen to diminish pressure.
What Role Does Pillow Play in Your Proper Body Posture?
Your pillow plays a significant role in defining your posture and spinal pain issues—the right pillow helps to keep your upper backbone aligned and release pressure on your body.
However, if you suffer from backbone issues, you can choose a specialized orthopedic pillow. It is much better than memory foam, goose down, or feather-filled cushion. The orthopedic pillow is available in various options, and the ideal type varies considering your sleeping style, height, and weight. Varied contour designs also impact your comfort and support level.
Which Are the Best Pillows to Maintain an Ideal Sleep Position?
If you sleep on your back, you should opt for a medium-thin pillow and place it under your head. You may also add a cervical pillow and one or two pillows below your knees for support and equal weight distribution.
If you sleep on your side, you should opt for a medium-thick pillow for your head. You may also add a pillow between your knees to support neutral backbone alignment. Body pillows can also comfort and support side sleepers.
If you want to sleep in a reclined position, you can choose pillows like wedge cushions to rest your head. It will also allow your knees to be in a raised position to help diminish the pressure on your lower spine.
If you sleep over your stomach, you should either sleep without a pillow or choose a thin pillow to rest your head. You can add a pillow below your stomach to help prevent the spine from creating a U-shape.
As per American Council on Exercise, regular stretching is an effective way to diminish lower spine pain, reduce muscle toughness, and support your backbone alignment. Gentle stretching can also help you sleep better and prevent insomnia.
When To See a doctor?
If your backbone pain does not go away through conventional methods, you should consult a pain specialist.