Sleeping with SI Joint Pain

Knowing how to sleep with SI joint pain can be a challenge, with common backaches that worsen when lying down. However, with a few sleeping modifications, you can learn how to find pain relief and get a good night’s rest. Learn more about how to sleep with SI joint pain below.

Does SI Joint Pain Get Worse at Night?

For many people, sacroiliac joint pain does get worse at night. Sitting, laying down, and climbing stairs are three common movements that make their pain worse. Joint pain can worsen at night due to sleeping position or from your lack of movement. If you have a hard time determining when your pain is worse keep a journal to track your pain. This will give you and your doctor objective information on your condition.

If you’re experiencing pain during the day check out SI Joint Pain Relief for daytime pain relief ideas.

How Should I Sleep if I Have SI Joint Pain?

Learning how to sleep correctly when you have low back pain can be challenging. For many people, it’s trial and error. To help you find pain relief at nighttime we’ve made a list detailing how you should position yourself if you have SI joint dysfunction.

• Lay on your side with the painful side up
• Bend one of your legs up while sleeping
• Relax the painful hip backward
• Sleep with a contoured cervical pillow under your head and a pillow under your upper arm to keep your spine aligned in its natural position
• Avoid sleeping on your stomach

Have questions about your specific condition and how your sleep position will affect it? We recommend getting medical advice from your doctor or your local physical therapy office.

Find the Right Mattress

There is no right mattress that fits every body type and sleep style. It is a personal choice, each person you talk to will have a different opinion. With SI pain you will want to look for a mattress that supports your lower back and allows you to keep your back in its natural alignment. A soft mattress will work better for people with wider hips and those who sleep on their sides. A firm mattress generally provides better lumbar spine support.

Sleeping Tips

Your nighttime routine and every day habits can change how rested you feel in the morning. Take a look below at our best sleeping tips to help you feel rested and rejuvenated.

Here’s what good sleeping posture looks like.

• Follow a sleep routine each night to help prepare both your mind and body for rest
• Try not to sleep during the day
• Keep your bedroom cool and dark
• Avoid alcohol and caffeine
• Incorporate SI joint stretches and exercises into your daily routine
• Use a pillow in between your knees if you sleep on your side or under your knees if you sleep on your back. This will take the pressure off your lower back
• Try to avoid twisting your torso to one side for long periods of time

Do you also have pain while sitting? Here is a great source to learn how to sit with SI joint pain.

Taking Care of Joint Pain at Night

Sacroiliac pain can be a difficult condition to treat and diagnose. Many sufferers use multiple treatment options to help them find the pain relief they need. One non-surgical treatment is changing how you sleep at night. Sleeping on your side with adequate support from a pillow can support your lower back and let you sleep with less pain. As always, talk to your doctor or physical therapist to discuss the best treatment plan for your situation.

Sources:

https://mayfieldclinic.com/pe-sijointpain.htm

https://www.verywellhealth.com/sacroiliac-joint-instability-and-sex-297256