Joint Pain While Sleeping: Tips For Finding Relief

Millions of people suffer from joint pain while sleeping but don't know how to find relief. 

Joint pain can keep you up at night, making it hard to get the rest you need. Not only is this frustrating, but it can also lead to health problems down the road.

We've put together a list of tips for finding relief from joint pain while sleeping. Follow these tips, and you'll be on your way to getting the good night's sleep you deserve.


What is the Common Reason for Joint Pain at Night?

There are many reasons why you might be experiencing joint pain at night. Some of the most common causes include:

If you're not sure what's causing your joint pain, it's best to speak with a doctor. They can help you diagnose the problem and recommend the best course of treatment.

But if you want to have relief in the meantime, here are some tips that might help.

7 Tips on How to Relieve Joint Pain While Sleeping

1. Use a heating pad or ice pack

One of the best ways to relieve joint pain is using a heating pad or ice pack. This can help to soothe the pain and reduce inflammation. It can also help to reduce inflammation of the joints and improve mobility.

How to do this:

  • For a heating pad, place it on the area that's hurting. Make sure to use a low or medium setting and avoid using it for more than 20 minutes at a time.
  • For an ice pack, place it on the area that's hurting for 10-15 minutes at a time. Be sure to wrap the ice pack in a towel to avoid burns.

2. Elevate your legs

If you're experiencing joint pain in your knee, ankles or feet, elevating your legs can be very helpful. This will take the pressure off your joints and allow them to relax.

How to do this:

  • Place a pillow or folded blanket under your legs.
  • Try to keep your legs elevated for 15-20 minutes at a time.

3. Take a warm bath

A warm bath can be a great way to relieve joint pain. The hot water will help loosen up the muscles and joints, providing relief from pain. The bath can also help to improve circulation and promote relaxation.

How to do this:

  • Fill your bathtub with hot water.
  • Add some soothing herbs, like lavender or chamomile.
  • Soak in the bath for 15-20 minutes.

4. Stretch your muscles

Stretching your muscles can help to relieve tension and pain. It can also improve flexibility and circulation.

How to do this:

  • Choose a stretch that targets the muscles that are causing you pain.
  • Perform the stretch slowly and carefully, ensuring that you are maintaining proper form.
  • Hold the stretch for at least 30 seconds, but no more than 60 seconds.
  • Repeat as needed.

5. Practice relaxation techniques

Relaxation techniques can help relieve joint pain. They can help to calm the mind and body, which can lead to a reduction in pain.

There are many different relaxation techniques that you can try. Some of our favorites include:

  • Yoga
  • Meditation
  • Deep breathing exercises
  • Progressive muscle relaxation

Find the technique that works best for you and practice it regularly. You should start to see a difference in your pain levels.

6. Take over-the-counter medications

If your joint pain is moderate to severe, you might need to take over-the-counter medications to get relief. Many different types of medications can help, including ibuprofen, aspirin, and naproxen.

Be sure to read the instructions carefully and consult with your doctor before taking any medications.

7. Consult a physiotherapist

If your joint pain is severe or doesn't improve with basic measures, it might be time to consult a physiotherapist. A physiotherapist can help identify the source of your pain and recommend exercises and treatments that can help relieve it.

physiotherapist joint pain

How to Get Better Sleep with Joint Pain

If you're struggling to sleep well because of joint pain, there are a few things you can do to improve your situation. Here are a few tips:

Adjust your sleeping position

If you're sleeping on your back, try sleeping on your side instead. This can help to take the pressure off of your joints. If you're sleeping on your stomach, don't use a head pillow. Instead put the below under your hips to promote a more neutral spine. Consider an orthopaedic pillow to help give you maximum support throughout the night. 

Use a pillow that's the correct height

A pillow that's too high or too low can aggravate joint pain. Try to find a pillow that's the right height about 4-6 inches, so that your head and neck align with your spine. If you have hip or knee pain, a knee pillow can help to maintain optimum alignment of your back, hips and knees while you sleep. 

Take breaks during the day

If you're experiencing joint pain, it's important to take breaks during the day. This will allow your joints to rest and reduce the amount of pain you experience. Try to move around every hour or so.

Avoid strenuous activities

Strenuous activities can aggravate joint pain. So, try to avoid heavy lifting, running, sports or other activities that stress your joints.

Joint Pain While Sleeping

Conclusion - Relieving Your Joint Pain While Sleeping

If you're experiencing joint pain, don't suffer in silence. Follow these tips to help find relief. And if the pain is severe or doesn't improve after a few weeks, be sure to consult a doctor or physiotherapist. They can help you get back to feeling like your old self.

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