Sleep The Pain Away

By Western Berks on August 14th, 2020

The Best Sleep Position For What’s Causing You Pain

Sleeping in the right position can not only help you feel more rested when you wake up, but can also help alleviate symptoms of common aches and pains. We will tell you the best, and worst, positions for what’s ailing you!

Back pain

According to the National Sleep Council, sleeping on your side or back is best for back pain. Sleeping on your back allows for your spine to stay in its natural curve. If you have trouble sleeping on your back, sleeping on your side with a pillow placed between your knees can also help alleviate back pain when you wake. The worst sleeping position for back pain is sleeping on your stomach. This can put stress and strain on your neck and spine.

Hip pain

Hip pain can stem from a number of sources including osteoarthritis. The best sleeping position to alleviate hip pain is to lie on your back with a pillow under your knees to keep the spine in its natural curve. The pillow will help lessen the pressure on your hips and leave you feeling more comfortable when you wake.

Shoulder pain

Less is more with shoulder pain. Sleep on your back with a small pillow under the arm of the hurting shoulder. Using a larger pillow or too many pillows can leave you with bad neck pain in the morning. While sleeping on your side where you have no shoulder pain might sound like a good option, this may cause that side to eventually hurt as well. At the minimum, it may be helpful to place a small pillow between your arm and body on the affected side if you are sleeping on the opposite side.

Neck pain

The right pillow height is the key to resolving neck pain while sleeping. We suggest finding a pillow that keeps your neck in a neutral position and stops you from straining your neck either up or down. Just like with back pain, sleeping on your stomach is not an ideal position for neck pain as it can add to the strain on your neck.

TMJ pain

Avoid sleeping on the side of your face. With jaw pain, any extra pressure to the joints or jaw can make the pain worse. Stick to lying on your back to avoid any unnecessary pain.

Knee pain

Knee pain can be exacerbated by the knees touching themselves. In order to avoid this, sleep on your side with a pillow between your legs. Sleeping on your stomach can cause the back of the knee to over stretch. This could lead to pain in the knee or back of leg.

Acid Reflux

Left is right! Sleeping on your left side can help to reduce your acid reflux symptoms. This position does not allow the stomach valve to open as easily which lessens the amount of stomach acid coming into the esophagus. If sleeping on your side isn’t up your alley, try elevating your head with a wedge-shaped pillow and let gravity help you out. If you don’t have a wedge pillow, elevate the front of your bed by placing bricks or blocks of wood under the feet of the bed.

With these suggestions we hope that you’ll be sleeping soundly from now on; but don’t ignore pain if it continues! Physical Therapy can be a great tool for many of the symptoms listed above. Postural syndromes, Bell’s Palsy, head/neck ache and migraine management are just a few of the other conditions physical therapists are skilled at resolving through physical therapy care. Physical Therapists have extensive training and years of experience in understanding, evaluating, and treating both simple and complex problems, truly finding the root of the problem. Our therapists can set up a comprehensive treatment plan to eliminate symptoms and prevent further recurrence.

Schedule your appointment here!