Table of ContentsView AllTable of ContentsWhat Is Piriformis Syndrome?Tips for Sleeping BetterWhen to See a ProviderTreatment

Table of ContentsView All

View All

Table of Contents

What Is Piriformis Syndrome?

Tips for Sleeping Better

When to See a Provider

Treatment

This article will discuss how to sleep with piriformis syndrome, including how some treatment and management strategies for the condition can help.

Verywell / Jessica Olah

Pillow Types, Shapes, and Positions for Piriformis Syndrome

While the sciatic nerve is involved, piriformis syndrome is not the same as havingsciatica. In people with sciatica, the pain signals run along the nerve. In people with piriformis syndrome, the pain is muscular in origin.

In many cases, the cause of piriformis syndrome is not known. Some recognized causes of piriformis syndrome include:

Sleeping Better With Piriformis Syndrome

The pain from piriformis syndrome can make it hard to go about your activities during the day and can also interfere with your sleep at night. Here are a few things you can do to help ease the pain and get a better night’s sleep if you have the condition.

Get the Right Mattress

Adequate sleep is important for managing pain levels with piriformis syndrome—and it all begins with your bed.

Research suggests that the ideal mattress for promoting sleep comfort, quality, and spinal alignment is medium-firm and custom-inflated (self-adjusted).You should also consider the two elements that impact mattress quality: support and padding/comfort.

When it comes to supporting your back, think about the inner making of the mattress. The perfect amount of support depends upon a few factors, including your preference, height and weight, and sleeping style.

Choose Back-Saving Sleep Positions

Your sleeping position can also help with your lower back pain problems. The best and worst sleeping positions if you have neck or back pain are:

Why You Should Never Sleep On Your StomachSleeping on your stomach is the worst choice for your spine health because it puts pressure on your joints and muscles and requires you to turn your head to one side. This position puts pressure on your neck and spine.If you are having trouble switching your sleeping position, the Sleep Foundation suggests using a thin pillow under your head and placing a more supportive pillow under your hips and abdomen to reduce pressure.

Why You Should Never Sleep On Your Stomach

Sleeping on your stomach is the worst choice for your spine health because it puts pressure on your joints and muscles and requires you to turn your head to one side. This position puts pressure on your neck and spine.If you are having trouble switching your sleeping position, the Sleep Foundation suggests using a thin pillow under your head and placing a more supportive pillow under your hips and abdomen to reduce pressure.

Sleeping on your stomach is the worst choice for your spine health because it puts pressure on your joints and muscles and requires you to turn your head to one side. This position puts pressure on your neck and spine.

If you are having trouble switching your sleeping position, the Sleep Foundation suggests using a thin pillow under your head and placing a more supportive pillow under your hips and abdomen to reduce pressure.

Find the Right Pillow

Your pillow choice also plays a big role in back pain. The right pillow can help keep your upper spine aligned and relieve pressure on your body.

An orthopedic pillow is better for people with back pain over other options like memory foam, goose down, or feather-filled.There are many options for orthopedic pillows. The best one for you will depend on your sleeping style, height, and weight. Different contour designs also change the comfort and support level of the pillow.

Here are the best types of pillows for each sleeping position:

Try Stretching Exercises

The American Council on Exercise recognizes stretching as an effective way to reduce lower back pain, decrease muscle stiffness, and keep your back in alignment.

Regular, gentle stretching can also prepare your body for sleep. One small study showed that just four months of stretching can improve symptoms of chronic insomnia.

Another study found that gentle stretching was effective for promoting sleep health. Results were better than when the participants performed more strenuous exercises, such as aerobics.

Stretching on Your Back for Piriformis Syndrome

When to See a Healthcare Provider

While back pain can be a normal occurrence that resolves on its own, in other cases you will need medical attention. You should see your provider if:

If you notice new signs and symptoms of back pain after a period of remission (symptom-free status), contact your healthcare provider.

Treatment for Piriformis Syndrome

Your provider may talk to you about other treatment options and management strategies for piriformis syndrome that may help improve your sleep.

Treating and managing piriformis syndrome can include:

Is Painsomnia Disrupting Your Sleep?

Summary

The pain from piriformis syndrome can make it hard to sleep. There are some strategies you can use to improve your sleep, such as using the right pillows, sleeping on your back or side, and making sure you have a supportive mattress. You should also talk to your provider about other treatment and management strategies for piriformis syndrome, as well as ways to prevent it.

A Word From VerywellConservative treatment should be considered first-line for piriformis syndrome; however, minimally invasive procedures are available if treatment fails. It’s important for individuals experiencing piriformis syndrome to work closely with their healthcare provider to determine the most appropriate course of treatment based on the severity of symptoms and the response to conservative measures.—SMITA PATEL, DO, MEDICAL EXPERT BOARD

A Word From Verywell

Conservative treatment should be considered first-line for piriformis syndrome; however, minimally invasive procedures are available if treatment fails. It’s important for individuals experiencing piriformis syndrome to work closely with their healthcare provider to determine the most appropriate course of treatment based on the severity of symptoms and the response to conservative measures.—SMITA PATEL, DO, MEDICAL EXPERT BOARD

Conservative treatment should be considered first-line for piriformis syndrome; however, minimally invasive procedures are available if treatment fails. It’s important for individuals experiencing piriformis syndrome to work closely with their healthcare provider to determine the most appropriate course of treatment based on the severity of symptoms and the response to conservative measures.

—SMITA PATEL, DO, MEDICAL EXPERT BOARD

Smita Patel, DO

11 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health Publishing.Ask Dr. Rob about piriformis syndrome.Spine Health.Choosing the Right Mattress for Lower Back Pain.Radwan A, Fess P, James D et al.Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; systematic review of controlled trials.Sleep Health. 2015;1(4):257-267. doi:10.1016/j.sleh.2015.08.001.xKeck Medicine of USC.The Best - and Worst - Sleep Positions for Back Pain.Spine Health.Mattresses and Sleep Positions for Each Back Pain Diagnoses.The Sleep Foundation.How to Sleep with Lower Back Pain.Spine Health.Pillow Support and Comfort.The American Council on Exercise.Top 10 Benefits of Stretching.D’Aurea CVR, Poyares D, Passos GS, et al.Effects of resistance exercise training and stretching on chronic insomnia.Braz J Psychiatry. 2019;41(1):51-57. doi:10.1590/1516-4446-2018-0030.xPa J, Goodson W, Bloch A, King AC, Yaffe K, Barnes DE.Effect of exercise and cognitive activity on self-reported sleep quality in community-dwelling older adults with cognitive complaints: a randomized controlled trial.J Am Geriatr Soc. 2014;62(12):2319-2326. doi:10.1111/jgs.13158.xVij N, Kiernan H, Bisht R, et al.Surgical and non-surgical treatment options for piriformis syndrome: A literature review.Anesth Pain Med. 2021;11(1):e112825. Published 2021 Feb 2. doi:10.5812/aapm.112825

11 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health Publishing.Ask Dr. Rob about piriformis syndrome.Spine Health.Choosing the Right Mattress for Lower Back Pain.Radwan A, Fess P, James D et al.Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; systematic review of controlled trials.Sleep Health. 2015;1(4):257-267. doi:10.1016/j.sleh.2015.08.001.xKeck Medicine of USC.The Best - and Worst - Sleep Positions for Back Pain.Spine Health.Mattresses and Sleep Positions for Each Back Pain Diagnoses.The Sleep Foundation.How to Sleep with Lower Back Pain.Spine Health.Pillow Support and Comfort.The American Council on Exercise.Top 10 Benefits of Stretching.D’Aurea CVR, Poyares D, Passos GS, et al.Effects of resistance exercise training and stretching on chronic insomnia.Braz J Psychiatry. 2019;41(1):51-57. doi:10.1590/1516-4446-2018-0030.xPa J, Goodson W, Bloch A, King AC, Yaffe K, Barnes DE.Effect of exercise and cognitive activity on self-reported sleep quality in community-dwelling older adults with cognitive complaints: a randomized controlled trial.J Am Geriatr Soc. 2014;62(12):2319-2326. doi:10.1111/jgs.13158.xVij N, Kiernan H, Bisht R, et al.Surgical and non-surgical treatment options for piriformis syndrome: A literature review.Anesth Pain Med. 2021;11(1):e112825. Published 2021 Feb 2. doi:10.5812/aapm.112825

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Harvard Health Publishing.Ask Dr. Rob about piriformis syndrome.Spine Health.Choosing the Right Mattress for Lower Back Pain.Radwan A, Fess P, James D et al.Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; systematic review of controlled trials.Sleep Health. 2015;1(4):257-267. doi:10.1016/j.sleh.2015.08.001.xKeck Medicine of USC.The Best - and Worst - Sleep Positions for Back Pain.Spine Health.Mattresses and Sleep Positions for Each Back Pain Diagnoses.The Sleep Foundation.How to Sleep with Lower Back Pain.Spine Health.Pillow Support and Comfort.The American Council on Exercise.Top 10 Benefits of Stretching.D’Aurea CVR, Poyares D, Passos GS, et al.Effects of resistance exercise training and stretching on chronic insomnia.Braz J Psychiatry. 2019;41(1):51-57. doi:10.1590/1516-4446-2018-0030.xPa J, Goodson W, Bloch A, King AC, Yaffe K, Barnes DE.Effect of exercise and cognitive activity on self-reported sleep quality in community-dwelling older adults with cognitive complaints: a randomized controlled trial.J Am Geriatr Soc. 2014;62(12):2319-2326. doi:10.1111/jgs.13158.xVij N, Kiernan H, Bisht R, et al.Surgical and non-surgical treatment options for piriformis syndrome: A literature review.Anesth Pain Med. 2021;11(1):e112825. Published 2021 Feb 2. doi:10.5812/aapm.112825

Harvard Health Publishing.Ask Dr. Rob about piriformis syndrome.

Spine Health.Choosing the Right Mattress for Lower Back Pain.

Radwan A, Fess P, James D et al.Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; systematic review of controlled trials.Sleep Health. 2015;1(4):257-267. doi:10.1016/j.sleh.2015.08.001.x

Keck Medicine of USC.The Best - and Worst - Sleep Positions for Back Pain.

Spine Health.Mattresses and Sleep Positions for Each Back Pain Diagnoses.

The Sleep Foundation.How to Sleep with Lower Back Pain.

Spine Health.Pillow Support and Comfort.

The American Council on Exercise.Top 10 Benefits of Stretching.

D’Aurea CVR, Poyares D, Passos GS, et al.Effects of resistance exercise training and stretching on chronic insomnia.Braz J Psychiatry. 2019;41(1):51-57. doi:10.1590/1516-4446-2018-0030.x

Pa J, Goodson W, Bloch A, King AC, Yaffe K, Barnes DE.Effect of exercise and cognitive activity on self-reported sleep quality in community-dwelling older adults with cognitive complaints: a randomized controlled trial.J Am Geriatr Soc. 2014;62(12):2319-2326. doi:10.1111/jgs.13158.x

Vij N, Kiernan H, Bisht R, et al.Surgical and non-surgical treatment options for piriformis syndrome: A literature review.Anesth Pain Med. 2021;11(1):e112825. Published 2021 Feb 2. doi:10.5812/aapm.112825

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