How To Relieve Hip Pain While Sleeping Causes And Tips For Immediate Relief
You’re warm and cozy in your bed and have found the most comfortable sleep position, this is it, a good night’s sleep is just around the corner. Then it starts, that familiar pain you thought would leave you alone for just one night. Hip pain while sleeping is just as bad as shoulder pain at night. It steals your comfortable sleep and makes you miserable.
How to relieve hip pain while sleeping is a common question, you may think that only pharmaceutical relief exists but as you will read here, there are things you can do tonight to help you get better sleep. Let’s dive in and learn what causes hip pain when sleeping so we can discover tips for immediate relief.
Hip pain when sleeping on either side can have many causes; hip strain or injury, medical conditions such as bursitis, tendinitis, or osteoarthritis
Awareness Of Sleeping Positions And Proper Pillows Can Minimize Neck Pain
As with so many things, when it comes to neck pain, an ounce of prevention may be worth a pound of cure. It’s true that some causes of neck pain, such as age-related wear and tear, are not under your control. On the other hand, there are many things you can do to minimize your risk. One place to start is to look at how you sleep and what effect this may have on neck pain.
Can Neck Pain Be Treated Without Surgery Click Here To Read Our Guide
Neck sprains are often confused for neck strains, but they are a bit different. Strains are often caused by poor posture , lifting something that’s too heavy, or repetitive motions. A neck sprain occurs when a ligament or muscle in the neck is overly stretched. This injury may occur without any obvious reason, but a sudden impact causing the neck to extend beyond its normal range and then snap back is usually the cause. You may not experience the symptoms immediately: they usually take a day or two to present themselves.
Let’s talk about treatment. As with all sprains, the body will heal eventually, but the neck could take 4-6 weeks to heal, which sounds like a miserable existence in the interim. Aside from seeing a doctor , there are things you can do to manage your pain. You can apply ice for 15-30 minutes every 3-4 hours to reduce inflammation and apply moist heat to loosen cramped muscles. Under the recommendation of your doctor, you can also get the tender area massaged, seek ultrasound therapy, and perform light exercise.
Neck pain is often attributed to “sleeping wrong,” so how can you sleep “right?”
Why Your Neck Hurts When You Wake Upand What To Do About It
You’ve been sleeping pretty much every night since, oh, your entire life . Don’t you just hate it when you wake up with back or neck pain? You might think, “How did I mess up laying down, closing my eyes and doing nothing?”
Don’t worry, you didn’t do anything wrong. You can wake up with a stiff neck after sleeping for a few reasons. What’s most encouraging is that there are a few simple fixes that can prevent you from getting neck pain from sleeping, and some actions you can take to relieve any pain you do have.
Is It Better To Sleep Without A Pillow To Avoid Neck Pain
Is it better to sleep without a pillow to avoid neck pain? Or, does sleeping without a pillow actually lead to neck pain? There are a few advantages of sleeping without a pillow to consider, especially for your posture.
Sleeping without a pillow will actually help extend your back and help you rest in a more natural position, possibly without any aches or pains. At the same time, using a pillow that is too soft will strain your neck muscles and reduce the flow of blood to the head.
Overall, sleeping without or with a pillow is a personal choice. That being said, here are some sleeping without a pillow benefits that you need to know:
The Best And Worst Sleeping Positions Depend On Your Pain
The first thing to know is that the best sleeping position to ward off pain varies from person to person. It’ll take some experimenting to find out what works best for you, but you can narrow down positions to avoid based on the body part that’s giving you trouble.
“Generally, if you have neck pain, the worst position would be sleeping on your stomach, because when you’re sleeping on your stomach, you have a preferential side where you’re rotated,” Pham explains. Spending the entire night with your head turned to that same side can lead to neck issues over time, even if it feels comfortable as you’re falling asleep.
If your back is the issue, particularly your lower back, sleeping on your back can often make it worse, especially if you have a softer mattress.
“Most people’s center of mass is more around their hip area. That makes the mattress crease down,” Pham says. “So essentially, when you sleep on your back, you’d be sleeping in a low-angled V.” If you already have back pain, that angle could exacerbate it because it puts your lower spine in a flexed position.
Whether you have low-back or neck pain, the position where many of Pham’s patients find the most success is on their side. But, of course, there’s a catch: This strategy tends to work best when you rotate the side you sleep on regularly.
If you consistently sleep on one side, you may find that one side of your body is tighter over time—it’s an issue you can get ahead of, but more on that later.
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Woke Up With Neck Pain Here Are Some Possible Reasons Why
Do you remember how your neck pain began? Was it right after an injury, or did it sneak up on you over time? Chronic neck pain can stop us from sleeping well at night, leading to sleepless nights and stiffness the following day. Sleep is meant to be the time for your body to recover, not experience more pain. Here are some common reasons why you may be experiencing pain when you first wake up.
What To Consider When Purchasing A Pillow For Neck Pain
Most people don’t give much thought to their pillow, beyond choosing a pillow that’s nice and squishy for immediate comfort. This means that when we do realize our pillow may be contributing to our neck pain, we may not know how to go about choosing a proper one. Shoppers in this position may be susceptible to misleading marketing and end up choosing a pillow that’s ill-suited for their needs.
To help you get started, we’ve made a list of the most important factors. Focusing on these factors and having a basic understanding of how pillows work can help you find the pillow that works best for you.
Tips For Avoiding Neck Or Shoulder Pain While Sleeping
Understanding how you sleep is important in alleviating shoulder or neck pain. Combating neck and shoulder pain while you sleep is far-reaching—your sleeping position, the right pillow and mattress, practicing gentle stretches before bed, and practicing healthy posture habits during the day can all work to improve your sleeping experience.
The Worst Sleeping Position: Sleeping On Your Stomach
Stomach sleeping is the worst position for the neck as there is no support provided to necessary areas and requires you to twist your head for minimal comfort. While getting enough sleep each night is one component of preventing stiff neck aches and pains, a sleeping position like this will negate any prior effort to improve your sleep.
A restful night’s sleep is important for overall health and well-being. Waking up with neck pain or a headache can really put a damper on the day and impact a person’s quality of life. Improve your posture to recover from neck pain and minimize the risk of it arriving or returning.
How You Should Sleep To Relieve Neck Or Shoulder Pain
Have you ever laid awake, tossing and turning, because of that annoying ache in your neck or shoulder? Why is it that you can be busy all day, but when you lay down to sleep, you start to feel more discomfort or pain? The reason for this is that your brain is busy handling a million other tasks during the day, not paying attention to the problem in your neck or shoulder.
When you rest in your bed, your mind becomes more aware of the body, fixating on any dull or throbbing pain. In addition, since you are now in a reclined position, the weight of gravity will pull differently on your neck or shoulder, causing strain. The goal is to support the body correctly so that you can have a restful night’s sleep.
Here are some tips for finding a comfortable way to sleep:
- Use two pillows, with the top pillow staggered slightly back of the bottom pillow.
- Try to lie on your side or back. Have the bottom pillow supporting your shoulders and the top pillow supporting your neck.
- Hug a pillow, as this will put your top shoulder in an open position. Tuck the pillow up high under the arm.
- Use a pillow between your legs when you are on your side, or behind your thighs if lying on your back. This helps take pressure off your whole spine.
- Use gentle deep breathing when you first lie down, to calm your body down and improve the oxygen flow to your muscles, helping them relax.
What Is The Best Mattress For Hip Pain While Sleeping
- Memory foam vs spring mattresses for hip pain: if you’re a back sleeper a spring mattress could provide some relief from hip pain when sleeping, although a spring mattress may not be as pressure relieving as more modern mattress alternatives. A memory foam mattress could be a better option for side sleepers as it will allow the hips to sink into the mattress better than spring, this may alleviate some pressure on the hips for a short time. Memory foam is typically known to not be as pressure relieving as other modern mattresses
- Firm vs soft mattresses for hip pain: if the mattress is too firm it could add to hip pain. A mattress of medium firmness is recommended for those struggling with hip pain. A pressure relieving mattress is ideal to help alleviate nighttime hip pain because it will be soft yet supportive. A mattress that is too hard may not bring a restful sleep because it’s too strenuous on the pressure points. A mattress that is too soft may not offer relief if the body sinks into it too much. A modern pressure relieving mattress of medium firmness could benefit those suffering night time hip pain immensely
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Match Your Pillow Height With Your Sleeping Position
While there is no single pillow height that works best for all sleepers, you want a pillow that supports the natural curve of your neck. To help ease the stress on your neck, follow these guidelines for choosing the correct pillow based on your preferred sleeping position:
- Back Sleepers may benefit from a thin pillow. Test if a pillow is right for you by lying down on the pillow and having a family member or friend take a picture of the curve of your neck. Ideally, the curve of your neck will look similar to when you’re standing with good posture .
- Side Sleepers typically need a thicker pillow than back sleepers to ensure the neck and head are positioned in the middle of the shoulders. Your height and the width of your shoulders will help determine the kind of pillow you ought to buy—so if you’re petite you will need a slimmer pillow than if you’re broad-shouldered.
Choosing The Best Pillows For Neck And Shoulder Pain
In addition to choosing a mattress for shoulder pain, you should look to buy a comfortable pillow for neck and shoulder pain relief because pillows keep your head in line with your spine and prevent your neck muscles from straining. Buckwheat, latex, down, and memory foam pillows are best for relieving nerve pain because they contour to your head and neck and provide excellent pressure relief.
Best Sleeping Positions For Neck Pain And Headaches
Headaches and neck pain can severely impact your life. It’s common for an injury or regular aging to cause neck pain and headaches. What many don’t consider is that an improper sleeping position is often a major factor for the pain in the neck area. For those that sleep on your side or even other ways, we have some advice that can help you. There are numerous ways to minimize neck pain and reduce the occurrence of headaches through changes in posture, sleep position, and physical therapy.
Treating Neck Pain And Headaches Without Medication
Physical therapy is an effective solution to combat the causes of your neck pain and headaches. Through physical therapy techniques, our staff can help you every step of the way as you recover with their knowledge and experience.
Here at Biomotion Physical Therapy, we’ll develop a treatment plan to help alleviate your symptoms and prevent them from coming back again. Avoid the side effects of pharmaceutical medication and naturally improve your physical wellness through evidence-based medicine and physical therapy. Contact us online or call us at 210-880-3522 and get your life back on track with no referral required today!
The Best Sleeping Positions For Your Neck And Spine
- The Best Sleeping Positions for Your Neck and Spine
Your body doesn’t shut down when you sleep. The night is a regenerative time. Our bodies are mending and rejuvenating so that when we wake up we feel refreshed and ready to take on the day. That’s not always automatic, though. When it comes to back and neck pain, your body needs a little help from you to get things right.
The position in which you sleep has a direct impact on your spine health. Most of us will wake up at some point in our lives with neck or back pain and oftentimes our sleeping position is the culprit. What can we do to fix it? In short, the way to ensure a happy spine is to keep it neutral. Neutral means that your spine is straight. This starts with your head and neck and goes all the way down. Even things like having your hips/pelvis tilted one way can in turn twist your spine.
Below is a breakdown of the four most basic sleeping positions.
The Overall Best: On your back. Sleeping on your back evenly distributes weight throughout your body and avoids unnatural or unnecessary curves in the spine. Use a small pillow underneath the head and neck to keep everything in alignment. Even better, a small cylindrical pillow in the crook of your neck supports your neck and keeps your head neutral on the mattress. Do note, though, that this sleeping position can cause some people to snore.
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Sleeping On Your Back With A Pillow Under Your Legs
A lot of sleep studies suggest sleeping on your back, with a pillow situated beneath the crooks of your legs, can aid in maintaining your lower back curve. This might seem like a subtle aid, but it’s entirely conducive to a morning free of back stress. If you’re having trouble maintaining a position, or if your pillow “deflates” overnight, consider placing a small, rolled-up towel beneath the small of your back to hold your body in place.
How Can I Get Rid Of Neck Pain From Sleeping Wrong
To reduce neck pain from sleeping in the wrong position or from an unsupportive pillow, the following methods may provide relief:
- Apply ice or heat to the neck. Use ice for the first 48 to 72 hours, and use heat after that.
- Apply heat using warm showers or baths, hot compresses, or heating pads.
- Use over-the-counter pain relievers, such as ibuprofen, acetaminophen, or naproxen.
- Have a partner or professional gently massage your neck.
- Ask your healthcare provider about physical therapy techniques, such as massage, stretching, and strengthening exercises.
Choosing the right pillow may also help prevent or alleviate neck pain. Research shows that people who wake up with a stiff or aching neck may be sleeping on a pillow that is not right for them. To prevent neck pain from sleeping, consider trying a new pillow that is made of foam, polyester, or latex, and that is contoured for optimal head placement.
For chronic neck pain, studies show that using a visco-elastic polyurethane pillow , also known as a memory foam pillow, in conjunction with chiropractic treatment helped people manage their pain. Memory foam pillows appear to be more supportive than other pillow types for this type of pain.
How Should I Sleep With A Pinched Nerve In My Neck
Sleeping on your side: This position is not as preferred as laying on your back, but it is better than on your stomach. The main thing side sleepers should remember is to use a tall pillow to ensure their neck perfectly lines up with their head. This will keep the spine straight throughout the entire night.
What Is The Best Pillow Positioning For Neck Pain
Sleep experts recommend either back or side sleeping if you suffer from neck pain. Sleeping on your stomach causes your head to bend at a sharp angle and arches your spine, which puts unwanted pressure on your neck. Strict stomach sleepers should choose a pillow with a low loft to minimize pressure.
For best results, back and side sleepers should ensure that their head, neck, and top of the spine form a straight line. Sleeping with a pillow that’s too high or too low can cause aches and pains. Likewise, sleeping with your head rolled to one side or the other is also likely to cause neck pain.
What Is The Best Sleeping Position For Neck Pain
Two sleeping positions are easiest on the neck: on your side or on your back. If you sleep on your back, choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head. This can be achieved by tucking a small neck roll into the pillowcase of a flatter, softer pillow, or by using a special pillow that has a built-in neck support with an indentation for the head to rest in. Here are some additional tips for side- and back-sleepers:
How Your Mattress Or Pillow Can Worsen Your Pain
Sleeping on the wrong mattress or pillow could also be a cause of concern, especially for sleepers with shoulder pain. When it comes to neck pain, your pillow is going to play a bigger role in your comfort level since the main purpose of a pillow is to support your head and keep your neck in neutral alignment.
Sleepers with shoulder pain should be extra wary of their mattress choice, especially for those who are side sleepers. To avoid exacerbating your shoulder pain, you will want to make sure you have a mattress that isn’t too soft or too firm. If a mattress is too soft, you could sink too far into it and experience pain from bottoming-out onto the firm base layer.
On the other hand, if a mattress is too firm, you won’t be able to sink in enough and will feel pressure build up in your shoulders.
Fortunately neck pain from common pains & strains, poor posture, overuse and incorrect sleeping positions can be treated at home, with many options to improve your sleep experience.
How Your Sleeping Position Can Worsen Your Pain
One of the big culprits of your neck or shoulder pain could be your sleeping position. Ideally, you should sleep on your back or side to avoid neck pain.
Stomach sleeping is the worst sleeping position for people who have neck pain since this position already puts a lot of strain on the neck and lower back, especially if you also use a thick pillow.
For sleepers with shoulder pain, it’s best to avoid sleeping on your side, especially the side that you have the most pain on. Back sleeping will be more comfortable for people who have shoulder pain. Just be sure to sleep with your arms relaxed to your side. If you sleep with your arms up above your head, this may end up worsening your shoulder pain.
Summary How To Decompress Spine While Sleeping
That concludes our guide on how to decompress the spine while sleeping. If you want to avoid the crippling pain in the back and want to have a good night’s sleep, you should try to make small changes in your habits. Changing the position you sleep in or at least adjusting it in a manner that you provide spinal decompression can lead you a long way towards a healthy and natural body posture.
Tips To Reduce Numbness In Hands When Sleeping
Depending on the cause, you may be able to reduce numbness in your hands while sleeping a few ways. First, it may help to have a pillow and mattress that are supportive yet soft, so pressure points are less likely to develop in your neck or shoulders. Supporting the neck and spine is an important step to getting good rest. You can also try the following:
- Wear a wrist brace to bed to help stabilize your wrist during sleep.
- Try a new , particularly on your side.
- Avoid laying on your arms under your pillow, which can compress nerves. Make sure your wrists remain unflexed, since flexing can lead to tingling.
- If you often sleep on your back with your arms overhead, try keeping them next to you to reduce nerve pinching.
- Try stretching your hands and wrists before going to sleep.
- Rule out any other underlying disorders with your doctor.
Other Medical Issues That Cause Hand Numbness
Compressed nerves aren’t the only reason you may wake up with numbness in your hands. These other medical disorders can also cause numbness:
- Cervical Spondylosis: A chronic degenerative disease that impacts neck muscles, tendons, and bones, cervical spondylosis is fairly common. It is more often seen in older adults. Common symptoms include neck pain and stiffness, as well as pain and numbness in the arms, shoulders, and fingers.
- Thoracic Outlet Syndrome: This disorder involves compression or irritation of blood vessels in the upper chest due to anatomical variations of the muscles in that region. Most cases of thoracic outlet syndrome are caused by whiplash or other neck trauma. Sometimes the disorder is caused by repetitive motions or, less commonly, by having an extra rib.
- Diabetes Mellitus: More commonly known as type 2 diabetes, this disorder is characterized by an inability of the body to use or create insulin adequately and can result in nerve damage. Nerve damage can cause numbness and tingling sensations in the hands and feet.