Are you also affected by piriformis syndrome and haven’t had a peaceful sleep since then? Do you want to know the appropriate way to sleep with piriformis syndrome?
Sleeping with piriformis involves using the right sleeping position, pillow, mattress, and bed. The most essential thing to do to sleep with this condition is to keep your spine aligned and support it alongside your hips. Doing so will ease your discomfort and pain and help you sleep better.
Below, we will learn all about this condition in detail and its treatments as well. Keep reading as we start this journey to help you sleep better and recover quickly from this painful condition.
What Is Piriformis Syndrome?
Piriformis syndrome is a spasm of the piriformis muscle. This muscle is located in the buttock region. It causes pain and discomfort around the area. It can also make it difficult to sleep. Following are the causes and symptoms of this condition:
Causes
Piriformis syndrome could be caused by several potential reasons. Here are some of its most common causes:
- Overuse or repetitive strain
- Muscle tightness or spasms
- Injury or trauma to the buttocks
- Anatomical variations in the piriformis muscle
- Inflammation of the piriformis muscle
- Compression of the sciatic nerve by the piriformis muscle
- Muscle imbalances or weakness in surrounding muscles
- Prolonged sitting or sedentary lifestyle
- Foot and gait abnormalities
- Piriformis muscle hypertrophy
Symptoms Of Piriformis Syndrome
Following are some of the common symptoms of piriformis syndrome. If these sound familiar, you are probably suffering from this disease.
- Pain in the buttocks
- Sciatica-like pain
- Numbness or tingling in the buttocks or down the leg
- Difficulty sitting for prolonged periods
- Increased pain during activities that engage the piriformis muscle
- Muscle spasms in the buttocks
- Limited range of motion in the hip joint
- Discomfort or pain when transitioning from sitting to standing
- Pain that worsens with prolonged sitting or walking
- Radiating pain down the back of the thigh
How To Sleep With Piriformis Syndrome?
Since the piriformis muscle is located below our buttocks, it has a lot of impact on our sleep. You cannot have a good night sleep while you are suffering from piriformis. Let’s take a look at some effective tips that can help you in getting quality sleep. Following are the most effective tips that we are sharing with you:
Find The Right Pillow.
Using the right pillow can also help a lot in getting relief from piriformis syndrome. It will eventually help you sleep better. The pillow choice depends on your sleeping position. Let’s help you find the right pillow for yourself.
Suitable Pillows According To Your Sleeping Positions
Here is how to select the right pillow for your sleeping position. Let’s start uncovering it from the most common back sleeping position.
- Back sleepers: A medium-firm pillow is best for back sleepers to maintain proper posture and minimize pressure on the piriformis muscle. It is essential to provide adequate support for the neck and keep the spine aligned.
- Side sleepers: Fluffy pillow is best for people who sleep on their sides, which fits between their head and shoulders. It keeps their spine aligned. It also prevents the pelvis from rotating and reduces strain on the piriformis muscle. A contoured or body pillow is also beneficial in this case.
- Reclining sleepers: A Triangular shaped pillow which is commonly known as a wedge pillow is the best option. While you are lying back at an angle rather than flat, this pillow reduces strain on your body. This elevation reduces pressure on the piriformis muscle and helps you get a more comfortable sleep.
Use A Good Mattress
Always choose a high-quality mattress which contains natural latex, that aligns your spine properly. You can easily breathe while lying on it and get a proper sleep. Moreover, memory foam mattresses are designed with viscoelastic foam that relieves pressure points and aligns your spine.
Correct Sleeping Position
Your sleeping is very important with Piriformis syndrome. The right posture can help you get quality sleep, while an inappropriate position can worsen the condition. Let’s check it out in detail.
- Sleeping on Your Back: Sleeping on your back reduces pressure on the piriformis muscle. It is the suggested position for sleep.
- Sleeping on the Side: Place a pillow between your knees that assists in positioning your hips properly aligned with your spine. It also lessens the pressure on piriformis muscle, making it easier for you to sleep without pain.
- Reclined Position: Many people like to sit on a recliner chair which is designed for people having problems with piriformis. It allows the backrest to tilt forward and footrest to raise, providing adjustable support. Similarly, people with piriformis syndrome must adjust their upper body at a comfortable angle of 30 to 45 degrees. By lying on the bed at this angle, it relieves pain in the hip and lower back.
Try Stretching Exercises.
Stretching exercises are also beneficial for your piriformis syndrome. Try gentle stretching exercises before sleeping. Focus on stretching the hip and piriformis muscles. Consult with your doctor to learn suitable stretching routines according to your condition. These are the 10 best stretching exercises for this condition.
- Supine Piriformis Stretch
- Seated Piriformis Stretch
- Standing Piriformis Stretch
- Figure-4 Stretch
- Knee-to-Chest Stretch
- Child’s Pose
- Pigeon Pose (Yoga)
- Butterfly Stretch
- Cat-Cow Stretch (Yoga)
- Happy Baby Pose (Yoga)
Avoid Sleeping On Your Stomach.
It is not advisable to sleep on your stomach as this can worsen this condition. Lying on the bed in position puts additional stress on the lower back and pelvis. Try to avoid this position and go for back, side, or reclined sleeping positions. These put less pressure on the affected area and are comfortable.
Treatments
There are multiple treatment options for piriformis syndrome. Your doctor will recommend the best treatment option for you according to your condition. Your doctor will examine you thoroughly before deciding on the right treatment. Let’s have a look at all the treatment options for piriformis syndrome.
- Stretching exercises
- Physical therapy
- Massage therapy
- Ice or heat therapy
- Nonsteroidal anti-inflammatory drugs (NSAIDs)
- Muscle relaxants
- Injection therapy
- Ultrasound-guided piriformis injections
- Acupuncture
- Resting and avoiding any activity
Final Words
Sleeping with piriformis syndrome is basically all about supporting your spine and neck. Your sleeping position, mattress, and pillow are essential to it. Using the right sleeping accessories and a good sleeping position will make you more comfortable. It will improve the quality of your sleep.
If it is still difficult to sleep even after practicing these techniques, then you should seek medical help. A doctor will help you best with the treatment of this condition and tell you how to sleep with it after examining you.
