Best Position to Sleep After an Epidural Steroid Injection

An epidural steroid injection is a common procedure used to provide relief from pain caused by issues such as herniated discs, sciatica, spinal stenosis, and other spine-related conditions. This injection delivers steroids directly into the epidural space around the spinal cord and nerve roots, reducing inflammation and alleviating pain. While the procedure can be highly effective, recovery is an important process, and sleeping positions play a significant role in your comfort and healing.

In this article, we will discuss the best position to sleep after an epidural steroid injection, the benefits of each position, and the overall impact of proper rest on your recovery. We’ll also explore how specific sleeping positions can help with other types of pain, such as sacroiliac joint pain, which is common after certain spinal procedures.

Understanding Epidural Steroid Injections and the Importance of Recovery

An epidural steroid injection can be a game-changer for patients experiencing debilitating back or leg pain. Whether due to a herniated disc, spinal stenosis, or other conditions, these injections help reduce inflammation, alleviate pain, and improve mobility. However, proper recovery after the injection is just as important as the procedure itself.

One of the most critical aspects of recovery is ensuring that you sleep in a position that does not place unnecessary strain on the injection site. The right sleeping position can promote healing, reduce discomfort, and support your overall recovery process. Poor sleep positioning, on the other hand, can lead to prolonged pain, discomfort, and even further injury.

General Sleep Guidelines After an Epidural Steroid Injection

When recovering from an epidural steroid injection, the main goal is to ensure that the area of the spine or the nerves targeted by the injection is properly supported while you sleep. Doctors often recommend staying in a position that keeps your spine aligned and reduces pressure on the lower back, particularly around the area where the injection was administered. Additionally, you may need to make use of pillows or other supports to keep your body in the correct posture and avoid strain.

Good sleep hygiene is important. You should also avoid twisting, bending, or moving abruptly, as these actions can exacerbate pain or cause injury.

Best Sleeping Positions After the Procedure

The following positions are generally considered the best for sleeping after an epidural steroid injection:

1. Sleeping on Your Back

Sleeping on your back is considered the most recommended position after an epidural steroid injection. This position helps to maintain a neutral spine, which minimizes pressure on the injection site. When you lie on your back, your weight is evenly distributed across the mattress, which helps reduce stress on your spine and lower back muscles.

Benefits:

• Reduces pressure on the spine: When lying flat on your back, your spine stays in a neutral position, allowing for even distribution of weight across the mattress. This can help prevent unnecessary pressure on the spinal discs, nerves, and muscles.
• Eases discomfort: The position can provide relief from discomfort by keeping your body aligned. This helps reduce the likelihood of developing stiffness, soreness, or muscle spasms after the procedure.
• Supports proper posture: Lying on your back with proper support (e.g., using pillows) ensures that your neck, spine, and lower back stay in alignment, which promotes healing and recovery.

How to sleep in this position:

• Place a small pillow or cushion under your knees to help relieve tension in the lower back and support the natural curve of your spine.
• Use a supportive pillow under your head to ensure that your neck stays in a neutral position and does not get strained.
• If needed, a rolled towel or lumbar cushion placed under the small of your back can offer additional support.

2. Sleeping on Your Side

Sleeping on your side is another comfortable and beneficial position after an epidural steroid injection, especially if you find it difficult to sleep on your back. This position can reduce pressure on the spine while allowing you to maintain a relatively neutral posture.

Benefits:

• Less pressure on the spine: Sleeping on your side can reduce pressure on the spine and injection site, particularly if you use pillows for support.
• Comfortable for those with sacroiliac joint pain: This position can also help alleviate sacroiliac joint pain (discomfort in the pelvic area), which often occurs after spinal procedures. It provides better distribution of weight to minimize strain.
• Improved circulation: By sleeping on your side, you can prevent restricted blood flow to certain parts of your body, especially if you use a pillow between your legs for added comfort.

How to sleep in this position:

• Place a firm pillow between your knees to keep your hips aligned and reduce strain on your lower back.
• Ensure that your neck and spine stay aligned by using a pillow that supports the natural curve of your neck.
• If you feel any discomfort, experiment with the height and thickness of the pillow to find the best position for your body.

3. Avoid Sleeping on Your Stomach

Although some people may be accustomed to sleeping on their stomach, this is generally not recommended after an epidural steroid injection. Sleeping on your stomach can place significant pressure on the neck and lower back, which can disrupt the healing process.

Why stomach sleeping is not recommended:

• Strains the spine and neck: Sleeping on your stomach can cause your spine to remain in an unnatural position, leading to discomfort and muscle strain. It can also strain your neck because you’ll likely have to turn your head to one side to breathe.
• Increases pressure on the injection site: If the injection was administered in the lower back or spinal area, stomach sleeping can increase pressure on the spinal discs, making it harder for the area to heal.
• Hinders proper alignment: This position may misalign your body, causing further discomfort in the lower back, hips, and shoulders.

To avoid stomach sleeping, consider using body pillows or other supports to help train your body to stay on  the side or back sleeping positions throughout the night.

Supporting Your Body for Comfort

Even if you are sleeping on your back or side, the use of additional pillows or cushions can greatly enhance your comfort and support. Here are a few tips for supporting your body:

1. Using Pillows for Lumbar Support

A pillow or cushion placed under your knees when lying on your back can help maintain the natural curve of your lower back and reduce pressure on the spinal discs. This is especially important if you have had an epidural injection in the lower back area.

When sleeping on your side, using a pillow between your knees helps align your hips and lower back, preventing torsion and strain. Make sure the pillow is thick enough to keep your hips properly aligned and your spine in a neutral position.

2. Elevating Your Legs

Elevating your legs can help reduce pressure on the lower back and encourage better circulation throughout your body. This position can be especially helpful if you have sciatica or sacroiliac joint pain, as it reduces the strain on the affected areas. 

By elevating your legs with a cushion or pillow while sleeping on your back or side, you allow your spine and hips to rest in a more natural, neutral position, which promotes faster recovery. This simple adjustment can make a significant difference in reducing discomfort and improving your overall sleep quality. Try adjusting the height of your pillows for the best comfort and support.

3. Mattress and Bed Adjustments

The type of mattress you sleep on can also impact your comfort. A medium-firm mattress is typically recommended for people recovering from an epidural steroid injection, as it provides a balance of support and softness. You may also want to consider using a memory foam mattress topper for extra comfort and to reduce pressure points.

Post-Procedure Tips for a Better Sleep Experience

While sleeping positions are crucial for recovery, there are additional tips that can help improve your sleep quality and support the healing process after an epidural steroid injection:

• Gentle stretching: Before going to bed, perform some gentle stretches to help relax your muscles and relieve any tension. However, avoid vigorous stretching or exercises that could strain the injection site.
• Move cautiously: Be mindful of your movements when you wake up. Sudden movements or twisting can aggravate the injection site. Try to slowly roll to one side and use your arms to push yourself into a seated position.
• Sleep on your back for the first few days: If you’re unsure about the best sleeping position, sticking to back sleeping for the first few nights can give your body time to adjust. Once you feel more comfortable, you can experiment with side sleeping.

Conclusion: Best Sleeping Positions for Sacroiliac Joint Pain Relief

When dealing with sacroiliac joint pain, sleeping positions like lying on your back with proper support or sleeping on your side with a pillow between your legs can offer significant relief. These positions ensure comfort while minimizing strain on the lower back and pelvic area, helping with overall recovery after both epidural injections and sacroiliac joint discomfort.

In conclusion, the best position to sleep after an epidural steroid injection is one that supports proper spinal alignment, reduces pressure on the injection site, and provides comfort. Whether you choose to sleep on your back or side, using pillows for additional support and avoiding stomach sleeping can help facilitate a smoother recovery process.

Be mindful of your movements, use proper sleep hygiene, and consult with your healthcare provider to ensure that you are following the most suitable recovery plan for your individual needs. Resting properly and following these sleeping guidelines can significantly enhance your recovery and overall well-being during the healing process.