Buzz
Few things can be worse than a restless, interrupted night of sleep, especially when you're dealing with sacroiliac joint pain. How can you quickly and comfortably fall asleep without worrying about a flare-up of pain? Don’t lose hope just yet. We’ve gathered several useful medical tips to help you sleep peacefully and pain-free.
Steps
Switch to a side-lying position.
Lie on the side that feels most comfortable and place a pillow between your legs. Slightly bend your knees and insert a standard-sized pillow between your thighs, knees, and lower legs. This position reduces pressure on the back, which may contribute to pain.
- You can also try using a body pillow instead of your regular head pillow.
Place a pillow under your knees if you tend to sleep on your back.
Sleeping on your back might not support the natural curve of your spine. When you get into bed, place a pillow under your head and another one directly beneath your knees. For extra support, you can roll a towel and place it under your lower back to provide more lift.
Use a pillow if you typically sleep on your stomach.
Sleeping on your stomach isn’t ideal for back pain, but you can adjust. Experts recommend adding another pillow under your hips and stomach to reduce pressure.
- If you’re still in pain, try sleeping without a head pillow – it could help reduce some tension!
Switch to using a supportive pillow.
High and firm pillows do not help with sacroiliac joint pain. Instead, try using a softer pillow that supports your entire head and neck. Memory foam or feather pillows are excellent options to consider!
- You can find memory foam pillows for under $30 (600,000 VND).
- Affordable feather pillows are priced between $27 - $33.
Use a mattress with medium firmness.
A sagging mattress can worsen back pain. If your mattress is old, it might be time to replace it. Choose a medium-firm mattress to help support your lower back throughout the night.
- Keep in mind that mattress firmness is subjective. Factors such as body shape, weight, and overall sleeping posture may influence comfort levels.
Establish a regular sleep routine.
Prepare your bedroom to make it more comfortable. Sacroiliac joint pain often doesn’t go away on its own, so creating an optimal sleep environment can make a huge difference! Turn off lights and any distracting sounds like the TV. Set the room temperature to a comfortable level.
- Avoid consuming alcohol or caffeine close to bedtime. These drinks can disrupt your sleep quality.
Stretch before going to bed.
Certain stretching exercises can help relieve sacroiliac joint pain. Don’t worry! These stretches only take a few minutes to complete. Here are some options you can try before bed:
- Side-lying push-up: Lay down on a yoga mat or towel, positioning your forearm on the floor to lift your torso. Bend your knee at about a 45-degree angle and place your other hand on the hip above. Keep your knee and lower leg pressed against the floor, lifting your hips off the ground, then lower them again. Repeat this movement for about 1 minute, resting for 4 seconds between each rep. Breathe deeply for a minute, then switch sides.
- Knee lifts: Find a comfortable place to lie on your back with both knees bent. Tighten your core by drawing in your belly button. While engaging your core, raise one leg, bending the knee at a 90-degree angle. Then lift the other leg in the same manner. Hold the position for 10 seconds before lowering each leg. Repeat up to 5 times, with a 4-second break between each set.
Apply ice to the painful area for 20 minutes before bed.
Ice therapy can quickly reduce pain. Wrap an ice pack in a towel to avoid direct contact with the skin. Before bed, apply the ice to your lower back or upper buttock area for 20 minutes to ease the pain.
- You can also use ice during the day. Experts recommend applying ice to the sacroiliac joint 2-3 times a day.
- If you don’t have an ice pack, frozen vegetable bags can also work in a pinch. You can even make your own ice pack by freezing a mixture of 3 cups (700 ml) of water and 1 cup (240 ml) of rubbing alcohol in a freezer bag.
Lie on a heating mat at a low temperature.
A moderate level of warmth can help soothe aching muscles around the pelvis joint. Plug in the heating pad and set it to the lowest temperature setting. Afterward, lie on the pad for about 20 minutes to ease the discomfort. Don't forget to unplug it before you fall asleep!
- Experts recommend alternating between cold and hot compresses to relieve pelvic joint pain.
Take deep breaths.
Proper breathing techniques can make a significant difference in joint pain relief. When pain strikes, you may instinctively start breathing quickly and shallowly. Unfortunately, this rapid breathing can lead to dizziness, panic, and confusion in the long run. Instead, try to focus on slow, deep breaths – studies show that deep breathing techniques can help alleviate pain. Here are a few deep breathing exercises to try:
- Abdominal breathing: Place one hand on your abdomen and the other in the middle of your chest. Focus on taking a deep breath through your nose, letting the air push your abdomen outward. Then exhale through your mouth, pursing your lips and using your hands to push the remaining air out of your abdomen. Repeat this technique at least 3 times.
- 4-7-8 Breathing Technique: Place one hand on your chest and the other on your abdomen. Inhale slowly for 4 seconds, hold your breath for 7 seconds, and then exhale for 8 seconds. You can repeat this exercise up to 7 times.
Try using over-the-counter pain relievers.
Extended-release pain relievers are the most effective solution for pelvic joint pain. While all painkillers can help manage pain, long-acting options like naproxen (Aleve) can keep you pain-free throughout the night. Below are recommended dosages for adults:
- Acetaminophen: Maximum 1000 mg per dose, up to 4000 mg in 24 hours.
- Ibuprofen: Maximum 800 mg per dose, up to 3200 mg in 24 hours.
- Aspirin: Between 300 and 650 mg every 4-6 hours; maximum 4g in 24 hours.
- Naproxen: 550 mg for the first dose, followed by 275 mg every 6-8 hours; maximum 1375 mg in 24 hours.
Ask your doctor about injection therapies.
Injections into the joint can be helpful if you have been diagnosed with sacroiliac arthritis. Your doctor will inject a steroid directly into the sacroiliac joint to reduce inflammation. Unfortunately, steroid injections can weaken tendons and bones, so they shouldn't be used frequently.
- If your pelvic joint pain is significantly affecting your quality of life, consult with your doctor about other treatment options such as radiofrequency ablation, electrical stimulation, or joint fusion surgery.
