Do You Get Back Pain, Hip Pain, Or Knee Pain At Night While Sleeping? Learn How To Relieve Back Pain, Hip Pain, & Knee Pain So That You Can Sleep Better 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!
There are a lot of things that contribute to how you sleep at night. If pain back, hip, or knee pain are the things that keep you awake, just a few small changes may help. Here are some things you can do to relieve back pain, hip pain, and knee pain at night while sleeping.
Watch the video below to learn sleeping positions to relieve back pain, hip pain, and knee pain at night while sleeping...
Use These Sleeping Positions To Help You Relieve Back Pain, Hip Pain, & Knee Pain At Night While Sleeping
When laying 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 knees at night while sleeping.
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 the pillow between your knees helps keep your top leg from drooping over at night while sleeping, which causes your back to twist and puts stress on your hip and knee joints. 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.
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.
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