Sacroiliac joint pain occurs in the joints that join the sacrum and ilium bones in the pelvis. These joints are useful for supporting the transfer of weight between the lower and upper body. Sacroiliac joint problems can be painful when stressed or inflamed, often referred to as sacroiliac joint pain, and can disrupt sleep and daily activities.
Getting into the right position for relief of sacroiliac joint pain is important for better sleep and less pain. Sleeping can help to reduce discomfort or increase pressure on the sacroiliac joint, which can make the pain worse. Therefore, choosing the right sleeping position sacroiliac joint pain relief method is crucial for a restful night’s sleep.
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The sacroiliac joints are located where the sacrum meets the ilium bones of your pelvis. They support the body while walking, standing, and lifting. When inflamed or misaligned, they lead to sacroiliac joint dysfunction, which leads to buttock or lower back pain that travels to the legs.
Where is SI joint pain felt?
Symptoms of sacroiliac joint pain:
Sacroiliac joint pain can interfere with falling asleep or staying asleep all night, particularly if pressure on the affected side increases pain. Sleeping on an unsupportive mattress or in the wrong position can worsen SI joint symptoms and cause you to wake up during the night. You can also get treatment for SI joint pain at Magnus Medical with physio Glenroy.
To help relieve sacroiliac pain, try the following sleeping positions:
Why it’s useful: Proper hip alignment takes the pressure off the sacroiliac joint.
How to: Place a medium-firm pillow between your knees. Don’t let your one leg rotate inwardly, keep good alignment.
Lie on your back, and put one soft pillow under your head, to support your neck and head. Remember to shift your weight to put pressure on both your left and right. Place one or two pillows under your knees, just make sure they are slightly bent. Your ankles and hips must be aligned while your knees are lifted slightly higher. You can also place a small pillow under your lower back to stabilise the natural curve.
Why to avoid: Avoid sleeping on your stomach because this position forces unnatural spinal curvature, which can increase pressure in the lower body and lead to pain.
Stretch hip muscles around the SI joint and lower back to reduce stiffness in the area. You can perform SI joint stretches before you go to bed and when you wake up in the morning. If you are really stiff, apply heat to the area.
Sacroiliac joint pain exercises
This exercise will stretch your hip and glutes. Lie flat on your back, bring your knee towards the opposite shoulder and feel the stretch in your bottom. Hold this position for 30 seconds and repeat it three times on the affected side.
Hold on to a table, and swing your leg in front of you and behind you to mobilise a stiff sacroiliac joint. It’s a great way to warm up your hips and legs, but it is also used to increase the mobility of your hip joint. You can repeat 25 swings, three times on the affected area.
Supine bridge targets the hamstrings, glutes, and spine. Lie flat on your back on the floor or bed with your arms by your side, and bend your knees. Squeeze the bottom muscles and lift your back upwards, and straighten one leg. Maintain a good posture and contract the deep abdominal muscles by squeezing your stomach towards your spine.
ConclusionTo manage sacroiliac joint pain, you need to improve your sleeping position. You can opt for the above-mentioned sleeping positions to manage sacroiliac joint pain. Magnus Medical, trusted Glenroy Medical Centre, has expert physiotherapists, and they ensure to provide you with SI joint pain relief with non-invasive methods.
