For side sleepers, add a small pillow beneath the curve at your waist and one between your knees. For back sleepers, Picard recommends adding a pillow underneath the small of the back and another under the knees. “When you are truly on your stomach your head has to be rotated to the right or the left, so for people who have predominant pain in their neck, that can be really difficult.”Īlign the normal curves of your back starting with a thin pillow beneath your head. Avoid sleeping on your stomach if you have neck pain, says Picard. An alternative, says Sheth, is to use a U-shaped travel pillow or rolled up towel to support your neck. Side sleepers should choose a taller pillow under their neck so their neck aligns with their head. If you are a back sleeper, occupational therapists (OTs) recommend using a thin pillow that will keep your spine aligned while you sleep. The goal is to keep your neck in a neutral position, says Picard. But if you have had joint surgery, ask your surgeon about any positions or movements you should avoid. In addition, try this joint-by-joint guide to sleep positions and other tips to sleep with less pain. If joints are inflamed, a freezable gel pack wrapped in a towel provides cooling relief. For individual joints, apply topical analgesics or microwavable hot packs. Manisha Sheth, PhD, assistant professor of occupational therapy in Southern California at West Coast University, recommends a warm bath or shower before bed. Next, look for ways to soothe sore joints. Friction that inhibits movement can lead to morning stiffness, she says. Sheets and pajamas should be made of smooth material (cotton, silk or microfiber) that allow you to move freely at night. If your mattress sags or has depressions where you sleep, it’s probably time for a new one - or at least to have someone rotate the one you have, says Meryl Picard, PhD, assistant professor in the Department of Occupational Therapy at Seton Hall University in South Orange, New Jersey. Finding ways to ease pressure on your painful joints is key.Įxperts recommend you start by taking a closer look at what you sleep on - and in. Yet pain from arthritis can make getting to sleep and staying asleep difficult. Restful sleep is important to almost every aspect of your health - including managing your pain and your arthritis.
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