Watch the video to learn how to relieve back, hip, and knee pain at night while sleeping.
Does Back Pain, Hip, Or Knee Pain Keep Your From Sleeping At Night?
We see a lot of patients who complain of back pain, hip pain, or knee pain at night while sleeping.
Getting a good night's sleep is important in order to have less pain, more energy, and be more tolerant with family and friends the next day.
Conversely, when you don't sleep well, you feel tired, worn down, and grumpy.
There are a lot of things that contribute to how you sleep at night.
If you're anxious or you just can't get you mind to shut off, then using some mindfulness tips can be big help.
However, if pain back, hip, or knee pain are the things that keep you awake, you may need to change your sleeping position.
Sleeping Position Affects Back Pain At Night
If you have degenerative disc disease in your back, lying flat on your back can cause pain because it puts your spine in an extended position.
Your knees can also put pressure on each other and cause pain on the inside of the knee while sleeping on your side.
Use These Sleeping Positions To Help You Relieve Back Pain, Hip Pain, & Knee Pain At Night While Sleeping
1. Stop Back Pain At Night When Sleeping At Night
When lying on your back, bend your knees up and put a pillow under your knees.
This puts your lower back in a more neutral alignment and helps take stress off of the joints in the back.
It also relieves some pressure off of the low back nerves by opening up the spaces in your back where the nerves comes out (the neuroforamina).
This can prevent pain from being referred from your back into your buttocks, hips, or legs while sleeping at night.
2. How To Relieve Back, Hip, And Knee Pain While Sleeping On Your Side
When sleeping on your side, put a pillow between your knees bring your knees closer to your chest like a fetal position.
Bringing your knees closer to your chest helps unload the joints of the spine as well as opens up the spaces in your back where the nerves comes out.
Putting a pillow between your knees helps keep your top leg from drooping over at night while sleeping. This keeps your back from twisting and puts stress on your hip and knee joints. Using a body pillow can help prevent shoulder pain when sleeping as well. .
Keeping your back, hips, and knees in a good alignment at night while will help you to sleep better and wake up feeling more refreshed and less painful the next morning.
3. Avoid sleeping on your stomach if at all possible.
Sleeping on your stomach puts a lot of arch in your lower back and can irritate the joints and nerves in the back if you already have back pain. If you MUST sleep on your stomach though, put a pillow under your belly to take some of the arch out of your low back.
Do You Get Back Pain, Hip Pain, Or Knee Pain When Rolling Over In Bed At Night?
Watch the video below to learn how to roll over in bed more comfortably at night without back pain, hip pain, or knee pain...
Use These Tips To Roll Over In Bed At Night Without Back Pain
- When rolling over in bed, it's important to turn your body as a whole rolling like a log. Make sure to roll over in bed with your shoulders and your knees moving at the same time to prevent twisting in the low back. The low back isn't made to twist, so when you roll over in bed moving your knees first and then your trunk or vice versa, it can compress the facet joints in your low back together causing pain.
- If you need to scoot in bed while laying on your back, bend your knees and hips up and do a slight pelvic tilt to flatten your back on the bed. SLIGHTLY lift your buttocks of the bed, just enough to unload it, and scoot your buttock over a few inches. Lower your buttock back down, and then move your feet over in the same direction a few inches. Tilt your pelvis to flatten your back again, and then repeat this process of SLIGHTLY lifting and shifting the hips over.
Learn more about how to prevent back pain when turning over in bed.
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