How To Sleep With SI Joint Pain (Concierge Pain Relief - Home Physical Therapy)

How To Sleep With SI Joint Pain (Concierge Pain Relief - Home Physical Therapy)

Sacroiliac (SI) joint pain can be a frustrating and debilitating condition that can make it difficult to get a good night's sleep. The SI joint is located at the base of the spine, where the sacrum and ilium bones meet. When this joint becomes inflamed or irritated, it can cause pain in the lower back, buttocks, and legs. This pain can make it challenging to find a comfortable sleeping position. However, with a few simple adjustments, you can learn how to sleep with SI joint pain and get the restful sleep you need.

​And, if you need further help with managing your SI joint pain, Concierge Pain Relief's Home Physical Therapy services can help. Call us anytime, 24/7, at (646)-781-8884 to inquire.

1.) Sleep on your side with a pillow between your knees.
One of the best sleeping positions for those with SI joint pain is on your side with a pillow between your knees. This position helps keep your spine in alignment and reduces pressure on the SI joint. Place a pillow between your knees to help keep your hips level and prevent twisting of the spine.​

2.) Avoid sleeping on your stomach.
Sleeping on your stomach can exacerbate SI joint pain by putting pressure on the lower back and causing spinal misalignment. Avoid this sleeping position if possible, and try sleeping on your back or side instead.​

3.) Use a newer, firm mattress.
A soft mattress can contribute to SI joint pain by allowing your body to sink into the mattress and cause spinal misalignment. A firm mattress, on the other hand, provides better support and can help keep your spine in a neutral position. If you have a soft mattress, consider using a mattress topper to add firmness.  Mattresses over 10 years old may need to be replaced.

4.) Use a supportive pillow. 
Using a supportive pillow can help alleviate SI joint pain by providing proper support for your head and neck. A cervical pillow, which has a curved design to support the natural curve of your neck, can be particularly helpful. Make sure the pillow you choose is not too high or too low, as this can cause neck strain and exacerbate SI joint pain.  

5.) Practice relaxation techniques before bed.
Stress and tension can exacerbate SI joint pain and make it difficult to fall asleep. Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation before bed to help calm your mind and body.

6.) Consider Physical Therapy.
Physical therapy can be an effective treatment for SI joint pain by strengthening the muscles surrounding the joint and improving flexibility. A physical therapist can also teach you exercises and stretches to do at home to help alleviate pain and improve mobility.

In Conclusion
SI joint pain can make it difficult to get a good night's sleep, but with a few simple adjustments, you can learn how to sleep comfortably and reduce your pain. Sleep on your side with a pillow between your knees, avoid sleeping on your stomach, use a firm mattress and supportive pillow, practice relaxation techniques before bed, and consider physical therapy to manage your SI joint pain. And, if you need further help with managing your SI joint pain, Concierge Pain Relief's Home Physical Therapy services can help.​

>> Contact us at (646)-781-8884 to inquire and call anytime, 24/7.