How to sleep after a microdiscectomy: helpful tips for a better rest

Why sleep can be difficult after microdiscectomy

Some discomfort is expected after surgery, especially during the early stages of recovery. Soreness around the incision, swelling, and nerve sensitivity can make it harder to settle into your usual sleeping position. Other factors can affect sleep, too, including:

• Post-surgical discomfort at the incision site

• Nerve sensitivity

• Sleeping in an unfamiliar position

• Medication side effects or timing

• Difficulty getting comfortable when moving in and out of bed

• Changes to your usual activity and sleep routines

Pain and sleep can affect each other, creating a vicious cycle known as the pain-sleep cycle. In other words, pain can make it harder to fall or stay asleep, while not getting enough sleep can increase your pain sensitivity.

That doesn’t mean a few restless nights will derail your recovery. Sleep often becomes easier as your post-surgical discomfort improves, and there are things you can do at home in the meantime to make rest more comfortable.

Best sleeping positions after microdiscectomy

There isn’t one sleeping position everyone needs to use after a microdiscectomy. Unless your surgeon has given you specific instructions, start with the position that feels most comfortable and use pillows or other supports as needed. Here are a few options to try:

• On your back. If back sleeping feels comfortable, try placing one or two pillows under your knees. “Placing a pillow under your knees can help support a more comfortable spinal position and reduce strain on your lower back while you sleep,” says Dr. Turner.

• On your side. Side sleeping can be another comfortable option. Try placing a pillow between your knees for additional support through your hips and legs. You can use the log roll technique (described below) if it makes changing positions more comfortable.

• In a recliner. “Some surgeons recommend sleeping in a recliner or chair for a couple of nights,” says Turner. A reclined position may be more comfortable temporarily if lying flat or getting in and out of bed is difficult. You don’t need to sleep in a recliner unless it feels better or your surgeon recommends it.

• On your stomach. If you normally sleep on your stomach, ask your surgeon when it’s appropriate to return to this position. Recommendations can vary based on your procedure and recovery. In the interim, try to choose another position that allows you to rest comfortably and heal.

How to get in and out of bed safely

Getting in and out of bed may feel awkward or uncomfortable at first. One technique that can make the movement easier is the log roll, which allows you to move your trunk and legs together as you change positions.

To get into bed:

• Sit on the edge of the bed. Scoot back until you feel supported and comfortable.

• Lower onto your side. Lower your upper body using your arms for support while bringing your legs onto the bed. “Try to keep your spine, shoulders, hips, arms, and legs moving together as you change positions, rather than twisting your upper body away from your lower body,” says Dr. Turner.

• Roll onto your back if desired. “Without twisting, roll onto your back,” says Dr. Turner.

To get out of bed:

• Start on your back. Bend your knees so your feet are flat on the bed.

• Roll onto your side. “Move your hips, shoulders, legs, and arms together,” says Dr. Turner. “It’s not one then the other. Move everything in unison.”

• Push up to sit. Let your legs move off the side of the bed while using your arms to help bring your upper body upright. “Avoid any twisting motions,” says Dr. Turner.

• Pause before standing. Give yourself a moment to make sure you feel steady before getting up.

Tips for better sleep during microdiscectomy recovery

Your sleep environment, daytime activity, pain management strategies, and bedtime routine can all impact how well you rest after surgery. Start with basic sleep hygiene, such as keeping your bedroom cool and dark, limiting caffeine later in the day, and giving yourself time to wind down before bed. Consider these strategies as well:

• Use pillows for comfort. Pillows can provide extra support as you settle into a comfortable position. Try one under your knees when sleeping on your back or between your knees when sleeping on your side.

• Talk to your doctor about pain management. If discomfort is keeping you awake, ask your surgical team how to use any prescribed or recommended medications appropriately, including whether timing them around bedtime may help.

• Keep moving during the day. Your surgeon will give you specific guidance, but short walks are often encouraged following a microdiscectomy. Regular movement can help you gradually return to your normal activities and may support better sleep at night. “Movement increases circulation, helping ease inflammation and swelling,” says Dr. Turner.

• Build activity gradually. You may have days when you feel ready to do more and others when you need to scale back. Let your symptoms guide you as you gradually increase walking and other activities, while following your surgeon’s recommendations. Doing more than your body is ready for can sometimes stir up pain or discomfort, which may make it harder to sleep. A gradual approach can help you find a comfortable balance between activity and rest.

• Keep essentials nearby. Water, medication, your phone, and extra pillows or blankets can be helpful to have within easy reach, particularly during the first few nights. “You don’t want to be twisting, reaching overhead, or getting up and down a lot throughout the night,” says Dr. Turner.

• Be mindful of when, and for how long, you’re taking naps. If you need extra rest during the day, take it. If you notice that long or late naps make it harder to sleep at night, experimenting with shorter naps or ones taken earlier in the day may help.

• Give yourself time to adjust. “There’s usually some trial and error to find what works best for you,” says Dr. Turner. Be patient with yourself as you settle into a new routine. Also, it’s normal for your comfort and sleep to fluctuate as you recover, so don’t be discouraged if every night doesn’t feel better than the one before.

• Ask for help when you need it. If you continue to be in pain or struggle to sleep despite making the above at-home modifications, be sure to reach out to your surgical team. They can help determine whether your symptoms are a normal part of your recovery or whether your treatment plan needs to be adjusted.

How movement can help with microdiscectomy recovery

Sleep gives your body important time to recover after surgery, and movement plays an important role during your waking hours. You need both to heal.

It’s important to always follow your surgeon’s specific instructions, but microdiscectomy recovery generally involves gradually returning to movement. Walking is often one of the first activities people return to after surgery. Going on short, comfortably paced walks around your home can be a great place to start, and you can gradually increase how much you do as you heal. 

Movement may also help you maintain your usual day-night rhythm, which can help you sleep better as well. Sleep disruption is common after many types of surgery, particularly in the first few days. If your sleep is rocky at first, that doesn’t necessarily mean something is wrong with your recovery. “Sleep often improves as your body adapts and heals,” says Dr. Turner.

Your surgeon may temporarily modify certain activities, including bending, lifting, or twisting, depending on your procedure and individual recovery. Follow the guidance you were given rather than assuming you need to avoid these movements for a specific number of weeks.

Physical therapy is often an important part of your recovery plan. A physical therapist can guide you through exercises that gradually build strength, mobility, and confidence with everyday activities, including getting in and out of bed.

“Exercise therapy is key for microdiscectomy recovery. You’ll work your hips and thoracic spine because these areas get tight and often overcompensate as your lower back heals,” says Dr. Turner.

Your physical therapist can tailor exercises to your symptoms, goals, and your surgeon’s recommendations and help you progress them as your recovery continues. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

When to see a doctor

Some soreness and changes in sleep can be part of recovering from a microdiscectomy. But your surgical team should give you instructions about which symptoms warrant a call and when to seek care immediately. Contact your surgeon or healthcare provider if you notice:

• Pain that is worsening rather than gradually improving

• New or significantly worsening pain, numbness, or tingling in your leg

• Fever, chills, or other signs of illness

• Increased redness, swelling, warmth, or drainage around your incision

• New or worsening leg weakness

• New problems controlling your bladder or bowels

• Sleep problems that remain significant or are being driven by pain that isn’t adequately controlled

PT tip: Expect ups and downs

“Recovery isn’t linear,” says Dr. Turner. “You’re going to have good days and bad days. It doesn’t mean the surgery wasn’t a success, or that you’ve caused damage. Your body is still healing and adjusting, and it’s normal for symptoms or sensitivity to change along the way. Give yourself time and remember that ups and downs are a normal part of recovery.”

In other words, having a more uncomfortable day doesn’t necessarily mean you’ve gone backward. Keep following your recovery plan, gradually return to the activities you enjoy, and reach out to your care team if you have new or concerning symptoms.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.