Getting ready for bed when your Sciatica is acting up can be one of the most uncomfortable scenarios!
- You have to wake up early.
- You already have trouble sleeping.
- You had a long ,impossible day.
- You are just in an enormous amount of pain!
Taking away the pain and getting a comfortable nights sleep is just what you need and I have your back. Find out how to get a full night sleep, so you can wake up refreshed!
Tune Out The World.
First, you need to create a quality environment. If you are in a hurry, throw on some music that helps you relax. My favorite is “Ocean Waves” on Pandora. When I close my eyes, I picture myself at my favorite hotel right on the beach in Monterey. Laying in my bed, hearing the waves crash every night was purely magical.
If you have a little more time and want to have a quality zone out from life, light a candle or turn on a diffuser a little before you start your meditation.
Leave your phone on silent and turn off any TVs, this is your relaxation room.
One of my favorite teas is “Cup of Calm” or “Stress Ease” by Traditional Medicinal. You can brew this ahead of time to help your shoulders release tension and your body relax, or you can use it after to help you drift off to sleep.
To lower your pain level, grab your Muscle Tension Roll on Relief and apply to the pain affected areas. This will not immediately relieve your pain, but as these 20 minutes pass you will start to relax.
Create Your Space.
Find somewhere that you can stretch out with enough room around you. You can grab a yoga mat or blanket if you are on a hard surface.
Start by taking a deep breath as you begin with some mild stretching. Sit down with your legs facing out toward either side. Life both of your arms to the ceiling, act as if you are trying to grab the ceiling to stretch all the way down your back. Bring your right arm down and with your left arm still over your head, lean to the right stretching your arm now to the right of you. You will feel your left side of your stomach stretch, repeat this step using your right arm this time.
Bring your feet towards you with your knees out, the bottom of your feet should be flush with one another. Grab your feet, straighten your back and try to bring your back to your feet. You will want to curve your back to bring your nose to your feet like you did when you were younger. That is not the goal here, you want to keep your back as flat as possible.
Do not forget to breath, throughout this whole experience you should be breathing in, holding it, then breathing out slowly. Also, hold each position for at least 10 seconds for your body to really take in the stretch.
If you have an acupressure mat, grab it. This is one of my favorite tools to help relieve tension from your body. If you are quite experienced, lay your mat down on a hard surface. If you are a beginner with an acupressure mat, lay it down on a soft surface like your bed or a couch.
Lay down flat on your mat for 10-15 minutes, you are welcome to take as much time as you need if you are not in a hurry. To find out more about acupressure mats and how to use them –>click this link.
No acupressure mat? Do not worry.
For these next could of steps, I would use a yoga mat on the ground or a firm surface.
Start on your hands and knees, curl your toes, straighten your legs, and bring your bum to the ceiling. Your arms should be straight and your body should look like a triangle. This yoga pose is called downward facing dog and is great for stretching out your back.
Come back down to your hands and knees. Bring your right knee forward towards your chest and stretch your left leg straight out. Put some weight on your right bum, you should feel the back leg muscles and lower back stretching out. Continue on to your left side.
Grab a couple pillows, put one under your neck and one under your feet. If you have time, have a couple cucumbers cut up and place them on your eyelids. Close your eyes and place your arms to the side. By now, your Muscle Tension Roll should have kicked in and you should be falling into the relation of the music. Take 5 minutes to just relax your mind, I like to take a couple deep breaths.
You can even enjoy your tea before you take this mediation rest to help ease your thoughts.
If you do not have or want to purchase any of these products now, you can substitute them for items you do have at home.
- Instead of the stress relief tea, boil some hot water with lemon, cinnamon and honey.
- If you do not have a yoga or acupressure mat, use a towel or a blanket.
- Pandora is free with advertisement, but you are welcome to search on YouTube for free if you do not want to download the app.
- If you are okay with using medicine, grab a box of ibuprofen or icy hot roller from the store instead of using the essential oils.
- Usually there are candles somewhere in the house, but you can always use incense or just the relaxation of a dim lit room to create serenity.
Putting Yourself First.
These steps are not hard, the difficult part is making the time. In total, this process should only take 20 minutes and if you do it right before bed, you will have a great night sleep.
Don’t allow everyday excuses be the reason your body does not get to thrive!
If you have any questions or comments, please leave them below. The only way I will get better is with your feedback!