Sleeping: Best Position for the Top 7 Most Common Injuries
During the week, I will often be asked about my sleeping position, what is the best bed to purchase, what is the best pillow, or other questions about sleep. Why does this matter? Many people are affected by the position they are sleeping in…especially related to an injury. We see people in the clinic after surgery, low back pain, neck pain or shoulder pain, or any lower leg injury. Often we are asked about sleep because attempting to sleep with these issues is a challenge, plus when we lose sleep, we tend to get CRANKY!!!.
Ha! Seriously though, a change in sleeping pattern, lack of sleep, or waking many times during the night affects your pain levels, mindset, and overall happiness. I wrote recently about the Pain, Depression, Sleep Cycle in the Statesman-Examiner a few weeks ago, and here I touched on how these all have a bidirectional relationship. What does that mean? Each one can affect the other negatively, creating a horrible pattern of dysfunction. Anyway… if you want a good read and missed this one in the paper, click below, and I will send it to you.
>>>CLICK HERE TO RECEIVE THE “PAIN, DEPRESSION, SLEEP CYCLE” STATESMAN-EXAMINER NEWSPAPER ARTICLE<<<
What is the best way for us to help today? We will review the best sleeping position for body part injury. If you have one of these injuries listed below… find the best sleeping position by taking the suggestions I layout here. Not every position will be best for your injury because not every injury is the same… but this will be a great starting spot for you.
BEST SLEEPING POSITION BY BODY PART
Low Back Pain: May people with low back pain will experience affected sleep. Pain will prevent you from falling asleep, wake you while turning over in bed, or create stiffness/pain when you start to get out of bed—the first area to evaluate in your mattress. If you can fold your mattress in half, it is time for a new one…as the support is lost.
Best Position: Lying on your back, pillow under your knees with no pillow on one pillow under your head
Neck Pain: Sleeping with neck pain is tricky due to the rotation occurring at multiple parts of the spine. How do you know what position is the best for you? First, we need to minimize extreme neck motions. Sleeping on your belly with your head to the side will create torque to the neck and create pain. Also, sleeping with too many pillows while on your side will place too much pressure on the neck.
Best Position: Sleeping on your back with a pillow keeping the head in neutral is best. Also, sleeping on your side with your head in neutral is a good alternative too. A memory foam pillow is better for alignment of the neck than a traditional pillow because it will contour the neck.
Shoulder Pain: A dull ache to the shoulder or sharp pain with movement will prevent a good night's sleep. Finding the best position to reduce irritation to the shoulder is necessary. Attempt to keep the arms from resting above your head as this will create pinching to the shoulder muscles.
Best Position: Lie on your side with your injured shoulder towards the ceiling. Use a pillow under the injured arm for support and place a cushion between the knees to support the pelvis.
Wrist or hand pain: Most of the time, sleeping with an injured wrist or hand is not challenged, but sleeping in the best position can assist with the healing of the tissues.
Best Position: Lie on your back with a pillow under the involved wrist/hand and resting on your belly. This elevated position will encourage swelling control and prevent you from rolling onto the arm, creating further damage.
Hip Pain: Arthritis to the joint or increased activity during the day can create pain towards the end of the evening. Sleeping with a painful hip can be a challenge if you move during the night. Using a body pillow behind you can assist with moving out of position.
Best Position: Lie on your side with a pillow under your head and another between the legs. It is also best to keep the injured hip towards the ceiling. Last, make sure the pillow between the knees keeps the upper thighs parallel to the floor.
Knee Pain: Repetitive activity, arthritis, standing too long, or recent surgery can result in knee pain.
Best Position: Use the same position as the hip and use a body pillow to prevent rolling over after recent surgery. Movement at night after surgery creates the most pain and prevents quality sleep.
Ankle Pain: Ankle sprains or a recent fracture are the two most common reasons for ankle pain while sleeping. Sleeping positions are to avoid lying on your belly as the ankle position tends to elongate the tissues creating excess pain. Acute (new) ankle pain during sleep will need to focus on tissue healing.
Best Position: Attempt to keep the position neutral to prevent injury, such as on your back, and place your ankle on a few pillows to elevate the tissues. Lying on your back with a few pillows under the ankle will assist with this the most.
Ok Team. Here are some great tips on the best sleeping position to be in a while injured. I am sure reading through the recommendations for your injury will help you get a better night's sleep. As we know... without good rest, we will be cranky!!! Feel free to reach out to me with questions regarding this or other updates regarding our clinic.
Thanks Team,
Keep Moving!
Rob
The author, Rob Sumner, is a Doctor of Physical Therapy and owner of Sumner Specialized Physical Therapy. He's happy to answer any questions about this article, wellness, fitness, or physical therapy overall by phone at (509) 684-5621 or by email at Rob@SumnerPT.com
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