Is it getting impossible to move your body for SI joint pain? We got you! Your sleeping positions matter here!
Yeah, you read it right! Wrong sleeping positions can make things worse. When it’s sacroiliac joint pain we’re talking about, you simply can’t overlook it. I know we are habituated to certain sleep positions. However, you should change unhealthy sleeping habits to get rid of SI joint pains.
We recommend you sleep on the back and side (where the pain is) to ease the pressure. Also, it gives you a proper spine alignment.
However, solely focusing on sleeping positions might cause slow recovery, so adding up RLTs and other tips can give you fast and instant results.
Wanna know them all? Got you covered! Skim through till the end to get all your answers.
Know The Sleep Positions For SI Joint Pain In 30 Seconds!
Figuring out the perfect sleeping position for SI pain sufferers is challenging, but not anymore! If you’re suffering from sacroiliac joint pain, all you have to do is maintain a few sleeping positions.
Sleeping on your side (where the pain is) and back can help you subside the pain. Experts and doctors recommend these sleeping positions. According to them, you can relieve the pain in no time.
Moreover, if you take regular red light therapy sessions and follow certain sleeping comfy steps, you can get rid of this pain in no time.
Finding the Right Sleep Position (3 Positions)
Sleeping with sacroiliac joint pain can be challenging, but a good sleep position and hygiene are required to ensure your body heals. Here are some of the sleeping positions we recommend.
Sleeping On Your Back
Sleeping on the back can give you an effective reduction of SI joint pressure. This fall-on pressure on the SI joint keeps your spine in a good neutral position.
We recommend placing a soft pillow or something similar under the knees to support the lower back and maintain proper spine alignment. It’s also okay to roll up a towel under the knees. Just make sure it supports the spine and keeps it in good alignment.
Yet, always consult with your doctor first and follow their suggestions about whether you can sleep in this position. Different conditions require different treatment processes.
Sleeping On Your Side
Have you ever tried sleeping on the side with your SI joint pain? If you haven’t, give it a try! I have done it myself, and I can assure you that it works like magic.
So, here’s what you have to do.
- Firstly, turn around and place yourself on the side of the SI joint pain.
- Then, place a pillow or a soft cushion between the knees.
- This will help keep the pelvis in a pretty neutral position and reduce strain on the lower back.
I have seen many people complain about confusion about pillow sizes. Well, there are no specific pillow sizes that you need to focus on.
Rather, all you have to check is the size of the pillow. They should be enough to help you place your hips apart at the space between your shoulders.
Experimentation is Key
You may also need to experiment with your sleeping positions to determine which is best for you. However, don’t sleep on your tummy, as this can strain the SI joint and your neck.
5 Additional Sleep Comfort Tips For You
Here are some additional sleep comfort tips you wouldn’t want to miss
Red Light Therapy
Have you ever had the chance to see how some people use those red lights before bed? That’s red light therapy!
It’s like signaling the body that it’s time to get ready for sleep. Red light therapy can do this because it fixes your circadian rhythm and lets your body know when to sleep and wake up.
Plus, do you know what’s more fun about RLT? It doesn’t come with any adverse effects.
Mattress Selection
Figuring out the right mattress is like seeking the ideal cuddle buddy for your body. Look for those mattresses that feel just right—supportive but comfy at the same time.
You might like:
- Memory foam
- Latex
- A mix of both
Pillows Selection
A good pillow can get your pain straight. One of our mistakes is to go for any random pillows we find. Not at all recommended! Make sure it’s got your back—literally! Look for one that gives the head and neck the support they need. Maybe try memory foam or even a squishy down pillow.
Stretching and Exercise
Stretching before bed is like giving your muscles a big, cozy hug. It helps them relax and get ready for sleep. And during the day, moving around and getting some exercise can help your body know when it’s time to rest.
Other Pain Management Techniques
Still, after going through all these tips, the pain doesn’t go; it’s time you choose other pain management techniques. Now, these techniques can be anything, literally! Just make sure it doesn’t cause you any further trouble. As long as you check on that, go for whatever subsides the SI joint pain.
Here are a few things you may consider (not a must):
- Use a warm or cool pack
- Get a gentle massage
- Try some acupuncture
- Over-the-counter pain meds (just a small chat with your doctor should be good enough)
Wrapping Up
It’s okay if you sleep on the sides of your back, as this can relieve pressure on the neck. I know it can be tough to change your habits. However, you need to change your sleeping position to get the best results.
