Best Sleep Positions to Relieve Joint Pain

Joint Pain & Sleep

Joint pain and discomfort is a common problem among adults. In fact, it has been reported that about 70% of adult Americans have experienced joint pain in one capacitor another.* So joint pain and discomfort is a very common problem.*

Some of the most common types of joint pain are caused by arthritis, chronic inflammation in the joints, injuries, poor eating habits, poor lifestyle choices, and yes, even poor sleeping positions.*

Improper sleep or even lack of sleep can exacerbate these issues by contributing to inflammation or forcing the joints into unnatural positions. On the bright side, you can improve your sleep hygiene and environment to avoid these common joint issues.*

For instance, getting better sleep and preserving your joints may be as simple as using certain kinds of pillows or switching your mattress. Getting enough quality sleep may also improve your joint health.*

Best Sleep Positions for Specific Joint Issues

Now we are going to explore sleep positions for joint pain. These positions may help you alleviate certain types of joint pain and help you sleep more soundly through the night.

• For Shoulder Pain – If you are experiencing joint pain in the shoulders, it’s best to alleviate as much pressure from the shoulders while you sleep as possible. Therefore it would be advisable to sleep on the opposite side from the shoulder that is experiencing pain.* You can also sleep with a pillow between your arms to release tension from the affected shoulder.* Another good shoulder pain sleep position is to simply sleep on your back with a small pillow under the affected shoulder to elevate it a bit.*
• For Hip Pain – For hip pain, you are going to want to keep your hips aligned as you sleep as best as possible.* For this, you can try sleeping with a pillow between your knees if you are a side-sleeper. It may also help to sleep on your back with a pillow under your knees to alleviate hip pressure.*
• For Knee Pain – Again, sleeping on your back with a pillow under your knees for support would be a good sleep position for knee pain. If you can’t sleep on your back, try sleeping on your side with a pillow between your knees.*
• For Lower Back Pain – The Mayo Clinic suggests that if you prefer to sleep on your back yet you suffer from lower back pain, you should try placing a pillow under your knees to reduce strain on your lower back.* Placing a pillow under your knees may also work to maintain the healthy curve of your back that may alleviate joint pain.* Lower back pain could also be caused by excessive stress on the spine.* To reduce the pressure you’re putting on your spine while you sleep, try sleeping in the fetal position or on your side.*
• For Neck Pain – A Harvard Health report identifies two sleeping positions that may be easier on your neck: Side sleeping and back sleeping.* For neck pain, it may also be helpful to find an ergonomic pillow that can support the natural curvature of your spine.* Also, if you prefer to sleep on your side, try your best to keep your head aligned with your spine to reduce neck pain.*

Tips for Enhancing Sleep Comfort

Aside from the best sleep position for arthritis pain, there are other steps you can take to ensure that the way you sleep isn’t detrimental to your joint health.* Check out some helpful tips on how to improve your sleep positions:

• Choose the Right Mattress for Joint Pain – Your mattress can either help your joints or hurt them. It is generally recommended to avoid an overly soft mattress if you suffer from arthritis or joint pain.* For the most part, the best mattresses for joint pain will be medium to firm.* You may also want to look into mattresses that allow for different firmness zones if you sleep with your partner.
• Use Ergonomic Pillow – Ergonomic pillows are contoured to fit the natural curvature of your body. They can therefore place support in pressure areas where your body may not normally be getting support.* They can also help improve your sleep posture to help you avoid common types of joint pain.*
• Try a Body Pillow – You’ll notice that many of the best ways to relieve joint pain while sleeping involve placing a pillow between your arms or knees – sometimes both.* But it can be a hassle to find multiple pillows to support your limbs while you sleep. That’s why a body pillow may be more convenient. As the name implies, a body pillow will be roughly as long as your body so you can easily wedge it between your legs and your arms as you sleep.*
• Maintain A Consistent Sleep Schedule – We have already mentioned that your sleep hygiene can contribute to joint health. More specifically, when you get a solid eight hours of sleep a night and go to sleep at roughly the same time every night, you may reduce instances of joint inflammation.* So maintain a consistent sleep schedule and use natural aids like white noise, herbal tea, and regular exercise if you are having trouble falling asleep.

Additional Remedies for Joint Pain Relief at Night

Luckily there are even more ways to improve your joint health that don’t have anything to do with your sleeping positions. For instance, gentle, regular stretching can help alleviate disc tension in your spine and gently strengthen your joints and surrounding muscles.*

Heat therapy may also work to alleviate joint pain. In some cases, it may also be helpful to ice your joints and muscles in order to reduce painful and dangerous inflammation.*

Taking a warm bath close to bedtime may also work to relax your joints and muscles to soothe aching and possibly help you fall asleep.*

There are also some high-quality natural supplements that may be able to strengthen your joints and help you avoid joint pain altogether. Look for supplements that contain proven ingredients> such as glucosamine, chondroitin, boswellia serrata, turmeric, ashwagandha, and collagen.*

Final Thoughts

The right sleeping condition can not only help you avoid joint pain; it might even improve the quality of your sleep. That’s why it can be very helpful to experiment with a few different sleep positions so you can find one or two that are viable for you.*

A healthy sleep schedule and supportive sleep positions can relieve stress on your joints, help you avoid inflammation, and improve your overall quality of life.* As always, we recommend consulting with a professional healthcare provider or specialist if you are experiencing chronic or severe joint pain.*