With typical backaches that worsen while laying down, figuring out how to sleep with SI joint pain might be difficult. However, by making a few sleeping changes, you may learn how to obtain pain relief while also getting a good night’s sleep. Read more about sleeping with SI joint pain in this guide.
What is SI Joint Pain?
Sacroiliac joint pain, also known as SI joints pain, is an injury to one or both SI joints that may cause excessive joint movement (hypermobility) or insufficient joint movement (hypomobility).
The Sacroiliac joint links the spine to the pelvis. In comparison to other joints, such as the elbow or knee, the SI joint moves extremely little. Your SI joints act as shock absorbers for your pelvis and lower body, protecting and supporting your spine. Also, the SI joints play an important function in keeping you straight while walking or running. When your SI joint is damaged, it gets inflamed and loses its capacity to transfer pressure equally throughout your pelvis.
Furthermore, individuals who have SI joint problems often experience weakness in their legs, which may collapse or give way when they bend forward, bend, come upstairs or hills, or rise from a sitting posture.
Is SI Joint Pain Permanent?
The severity of sacroiliac joint discomfort depends on the damage. Adrenaline-induced acute SI joint discomfort subsides within days to weeks. Chronic SI joint discomfort lasts longer than three months and becomes worse with particular activities.
How Can I Sleep with My SI?
Follow these methods on how to sleep with SI joint pain to reduce discomfort and avoid trigger points:
- Using cushions to adjust the pelvis and hips might help relieve SI joint discomfort when lying down.
- A firm mattress might help. It provides support to the body and helps alleviate discomfort.
- A pillow beneath the lower belly may help all stomach sleepers.
- A cushion between the ankles and knees can help side sleepers.
- Keeping a suitable optimal posture while sitting would also help.
- If you sleep on your back, put a cushion between your knees to help your lower back flatten against the mattress.
- If you want to protect your lower back and SI joint, you may use a rolled towel or a lumbar sleeping roller.
- Pelvic and cervical cushions might alleviate painful joint pain areas.
- Consider using over-the-counter painkillers. For chronic SI joint pain, long-term medications are recommended. All OTC pain medications may help control discomfort, but long-lasting medications like naproxen (Aleve) can leave you pain-free all night. Here are some suggestions for adult dosage:
- Acetaminophen: 1000 mg every dosage, 4000 mg per day
- Ibuprofen: 800 mg every dosage, 3200 mg per day
- Aspirin: 300-650 mg every 4-6 hours; up to 4 g every 24 hours
- Naproxen: 550 mg initial dosage, 275 mg every 6-8 hours; maximum to 1375 mg in 24 hours
Tips to Avoid SI Joint Pain
Begin the day with simple stretching in the morning. Even if you slept well the night before, stretching before bed and moving out of bed might help reduce discomfort and strengthen the body for gentle movements. After stretching, a hot shower may help relax tight joints and give you the stamina to stroll about all day. Moreover, here are the movements you should avoid to prevent SI joint pain.
- Movements like sprinting, leaping, or other ballistic actions may likely worsen discomfort due to pelvic hypermobility. Your body will most likely warn you against these movements.
- Crossing your legs while sitting; likewise, maintaining proper weight. Sit tall with your feet flat on the floor. Don’t do pigeon position or figure four with one leg.
Limit how often you transfer your weight to one side of your body if you have SI joint problems. When sitting, uncross your legs and avoid leaning onto one hip. Sitting on your wallet or phone is not a good idea. When you stand, distribute your weight evenly between your legs and feet.
Is SI Joint Pain Worse at Night?
Yes, Sacroiliitis pain is usually severe at nighttime or in the morning. Standing exacerbates it. Also, other weight-bearing exercises that aggravate the discomfort include climbing the stairs and jogging. Furthermore, if SI joint discomfort keeps you up at night, try changing your lifestyle. Consider some strategies for sleeping with SI joint discomfort. According to studies, persons with sacroiliac joint pain seek comfort by relaxing the afflicted hip backward. Also, you may bend the leg on the affected side.
Can Sleeping on Your Side Cause SI Joint Pain?
Sleeping on your side puts additional pressure on your lower hip, so try sleeping with the side facing up. Because a bothersome SI joint may cause groin discomfort (even when the afflicted side is up), consider putting a cushion across your ankles and knees.
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