When you wake up with back or joint pain you probably think your mattress is to blame. While a bad mattress should be replaced, your sleeping position could have a lot more to do with your morning pain. Certain positions place strain on the bones and muscles and when this strain is present for the entire time you are sleeping, it is almost certain that you will wake up stiff and in pain. With a hip specialist, Fox Valley patients can learn more about how their sleep might impact their muscles and joints.
You Are a Side Sleeper
This position is most common with the hips and legs flexed and aligned. This means that your leg that is resting on the leg resting on the bed. This leg often extends further than the one on the bed resulting in your lumbar spine rotating a little too far. This is where lower back pain comes from. Hip pain in the leg directly on the bed is also common. To help this, you should put a pillow between your legs. The key is to keep your spine and hips aligned so that you do not wake up with pain.
You Are a Back Sleeper
When you are sleeping on your back the curve in your lower back is pushed out of alignment. This can be helped, however. You want to take a pillow and place it under your knees. This will help to ensure that the normal lower spine alignment is maintained so that you can wake up without pain. If you already have pre-existing back pain or hip pain, this position using the pillow can help to minimize night time pain.
You Are a Stomach Sleeper
First, if you suffer from back pain to begin with, you should forget about sleeping on your stomach. This is a very awkward position for your back to be in, especially for extended periods of time. This position is most commonly associated with morning back pain. If you absolutely cannot sleep in any other position, then you want to take a pillow and put it under your abdomen and pelvis. This can help in reducing some of the strain. This really should not be a position that you regularly sleep in though.
Getting Up in the Morning
You do not want to just jolt up and jump out of bed. Slowly roll onto one of your sides and then put your feet on the side of the bed. Let them dangle for a minute or two. Then, use your arms to push you forward until your feet are firmly planted on the floor. You want to slowly rise up onto your feet while keeping your spine in good posture. This will help if you are a little stiff or are having some discomforts from your sleep.
Use this information and any advice from your hip specialist to reduce pain associated with sleep. They can also tell you the best sleeping position for your specific needs.
The Orthopedic & Sports Institute has convenient locations to serve you. In addition to the flagship facility in Appleton, you will find outreach clinics in New London, Ripon, Shawano, Waupaca, and the newest location serving the Green Bay area, inside the NOVO Health Clinic in De Pere.
Additionally, OSI now offers a Walk-In Clinic at its Appleton location for new, acute orthopedic injuries.
OSI is a proud member of NOVO Health.