How to Sleep With a Herniated Disc

Dr. Jonathan Hall

Dr. Hall is a Board Certified Neurosurgeon that specializes in treating patients that suffer from neck pain or back pain. He is able to perform minimally invasive spine surgery and the most complex procedures.

Your first question to your orthopedic specialist, once you are diagnosed with a herniated disc, is likely to be “How can I reduce this pain?” Getting a good night’s sleep, sitting at a desk, and so on are now things that appear daunting or out of reach.

Herniated discs can interfere with leading an active and full life. The condition results from the rupture or slipping of a gel-filled disc that acts as a shock absorber between the vertebrae. As a result, the damaged disc irritates nearby nerves, causing pain and discomfort.

In most cases, herniated discs are treated adequately with physical therapy and pain medication without requiring surgery. In addition to your physical therapy, your therapist will also explain how best to sit and sleep so that you can reduce your pain. Continue reading to learn more about herniated discs and best sleeping practices.

What is a Herniated Disc

Herniated discs occur when the nucleus pulposus (central portion) of the intervertebral disc ruptures and irritates surrounding spinal discs and nerves. It can occur at any point in the spine, including the cervical (neck), thoracic (middle back), and lumbar (lower back).

A spinal disc acts as a cushion between vertebrae, making the spine more flexible and easier to move. If a disc becomes dehydrated, less flexible, or injured, it can bulge or herniate. For individuals suffering from a slipped disc, sleeping comfortably is often a concern.

Preventing cervical disc herniation

Let’s first look at how cervical disk herniations occur. There’s supposed to be a slight slouch forward in the neck with a C-shaped shape. This is called cervical lordosis in medicine. As a shock-absorbing spring, the spine in the neck protects the brain against various types of shocks.

For prolonged periods of time when your neck is cast down or extended forward, you will lose this natural curve that allows only one side of the neck to sustain the pressure applied to your upper body. Besides deteriorating your posture over time, you are also more likely to feel neck and shoulder pain, as well as fatigue. You can solve this problem by choosing pillows of the right shape and height.

Finding pillows of the right height

It is important that your pillow is not too high nor too low in order to relieve your neck sufficiently of pain and fatigue while you sleep. In fact, a pillow of an inappropriate height can cause the bones, muscles, and sinews in your upper body to deteriorate more rapidly. Recent research has shown that low pillows, when people lie on them on their sides, cause their heads to fall below the centre of their spine, causing pressure on their veins in the head and neck. They are thereby more vulnerable to developing glaucoma.

Finding the right-sized pillow is crucial to avoiding these risks. If you rest your head on a pillow facing straight upwards, the pillow should reach a minimum height of 2 to 3 inches above the bed surface. It is not good for cervical disc herniation if the pillow is rigid and too high, because then your neck will crane forward, which is the worst position. Ideally, your pillow should be of the proper height so that when you are asleep, your head is maintained slightly above your body so that your spine maintains its natural S-curve while you are asleep.

The Worst Sleeping Position for Herniated Discs

Stomach sleeping is considered to be one of the worst sleeping position for spine health, as it strains the muscles, ligaments, and vertebrae of the neck. Additionally, sleeping on your stomach could cause a deeper arch in your low back, causing more pain. As a result of stomach-sleeping altering the spine’s natural curve, patients need to avoid sleeping on their stomachs as much as possible. Consider placing a pillow under your hips if you must sleep on your stomach. Adding another pillow between your knees will also be beneficial. Your back will stay in a natural position when you make these sleeping adjustments.

The pillow should provide you with a comfortable height between your head and your bed surface when you lie on your side. As a general rule, your pillow should be four to six inches above the surface of your bed when you are lying on your side. It may be helpful to relieve neck pain by lying on your side. Nevertheless, an inappropriately sized or shaped pillow can significantly increase neck strain.

Best Positions for Sleep with a Herniated Disc

It’s possible that even poor sleeping positions can cause your back pain. Fortunately, there are a number of sleeping positions that can improve or even eliminate your back pain and significantly improve your sleep quality. In order to help you with your back pain, here are five of the best sleeping positions for a herniated disc.

Sleeping On Your Back. It is a good idea to lie on your back as much as possible since doing so will keep your spine and neck aligned, reduce pressure points, and distribute your weight more evenly. To provide some extra support under your knees, you may place a pillow under them. As a result, you will be able to maintain your spine’s natural curve.

Sleeping On Your Side with a Knee Pillow. Sleeping on your side is likely to be a habit for you. It’s unfortunate that this sleeping position will result in your spine being out of place and strain your back. There is an easy fix for this problem. To get back into alignment, all you need to do is place a pillow between your knees to lift your upper leg.

Sleeping In Fetal Position. The best position to be in if you have a herniated disc is to lie in the fetal position. By tucking your knees into your chest when you are lying on your side, you can reduce spinal bending and open up your joints. Make sure the head and neck are supported with a pillow when you lie in the fetal position.

Sleeping On the Front of Your Body. Almost all doctors recommend that you don’t sleep on your front. Nevertheless, if you are comfortable in this position, a pillow under your stomach and hips is usually recommended. Your spine will be better aligned as a result. Those with degenerative disc disease or a herniated disc may find it beneficial to sleep on the front of their body with a pillow.

Sleeping On Your Front with Your Head Down. Your spine may twist if you sleep on your back while facing your head to one side. A strain on your neck, back, and shoulders can result from this. Simply lying on your back will prevent this from happening. A small pillow beneath your stomach and another under your forehead are also helpful.

Sleeping in a Reclining Position

It is preferable to sleep in a reclining position if you suffer from a herniated disc. Pain that is aggravated by standing straight, but better with bending forward, may indicate it would be beneficial to sleep in a supported reclining position. Support options for reclining:

Adjustable Bed. A bed of this type can be raised and lowered in a coordinated way by using a remote control. Adjustable beds offer many benefits, including the ability to move parts of the bed up and down during the night. The price and style of adjustable beds vary widely.

Reclining chair. In contrast to adjustable beds, recliners provide back support and leg elevation, but do not usually offer as much customization. There are reclining chairs with options like heating, massage, and lift-assistance (which helps you get up from the chair).

Wedge cushion. An affordable alternative to the above is a wedge-shaped cushion made from foam. The wedge cushion is also a good alternative before buying one of the more expensive options in order to determine whether it is worth the investment.

The Right Mattress for a Herniated Disc

A newer mattress may also make you sleep more comfortably, aside from your sleeping position. The spine may not be adequately supported by mattresses older than 10 years. Considering the lack of research into the effectiveness of firmness on back pain, there are some reports suggesting super-firm mattresses inhibit spinal relaxation and really soft ones cause your spine to curve unnaturally. Therefore, it’s critical that you select a mattress that is supportive and comfortable.

People who suffer from herniated discs may find memory foam to be beneficial. When mattresses are first purchased, traditional innerspring mattresses are an excellent choice because they are firm and supportive. The downside to innerspring mattresses is that over time they may become susceptible to wear and tear, and eventually sag. Those who own innerspring mattresses and cannot replace them at this time may want to consider a memory foam mattress topper. Your mattress will feel as good as new with one of these.

In spite of the fact that waterbeds are not as popular as they once were due to their maintenance requirements, we still must warn you to stay away from these beds. Although they might be comforting, they aren’t very supportive.

If none of the above sleeping tips help, you may need to undergo surgery. Contact Flroida Surgery Consultants to schedule a consultation and find out the best treatment options for your condition.

Overview about sleeping with a Herniated Disc

Sleeping with a herniated disc can be challenging due to the pain and discomfort it may cause. Here are some facts and considerations about sleeping with this condition:

Position Matters:
- The way you position yourself in bed can either alleviate or exacerbate the pain from a herniated disc. The goal is to maintain a neutral spine position to reduce pressure on the disc and nerve.
Recommended Positions:
- On Your Back: Sleeping on your back with a pillow under your knees can help maintain the natural curve of your spine and reduce pressure on the herniated disc.
- Fetal Position: For some, especially those with a herniated disc in the lumbar spine, sleeping on the side in a fetal position (knees tucked toward the chest) can help open the joint spaces in the spine.
- Avoid Stomach Sleeping: This position can strain the neck and lower back, potentially worsening symptoms.
Mattress Matters:
- A medium-firm mattress is often recommended for those with a herniated disc. It provides support while allowing for some contouring to the body’s shape.
- Memory foam toppers can offer additional support and contouring if you’re not in the market for a new mattress.
Pillow Placement:
- Using pillows strategically can help. For side sleepers, a pillow between the knees can keep the spine aligned. For back sleepers, as mentioned, a pillow under the knees can help.
- Ensure the pillow under your head supports the natural curve of your neck.
Movement is Key:
- If you’re in one position for too long, it might increase pain. Shifting positions, even slightly, throughout the night can help reduce discomfort.
- Before getting out of bed, consider doing gentle stretches to warm up the spine and reduce morning stiffness.
Importance of Good Sleep:
- Adequate sleep is essential for healing. During deep sleep, blood supply to the muscles increases, delivering nutrients and oxygen that facilitate healing and growth.
- Lack of sleep can also lower pain tolerance and exacerbate pain perception.
Consider Medication and Therapies:
- Over-the-counter pain relievers or prescription medications might help alleviate pain enough to sleep. Always consult with a healthcare provider before starting any medication.
- Physical therapy exercises can also help alleviate symptoms, making it easier to find a comfortable sleep position.
Avoid High-Impact Activities Before Bed:
- Engaging in high-impact activities or heavy lifting just before bedtime can exacerbate herniated disc symptoms, making it harder to find a comfortable sleeping position.
Consultation:
- Always consult with a healthcare professional about severe or persistent pain. They can provide guidance tailored to your specific condition and may offer additional therapeutic interventions.