Best Sleep Position for Knee Pain Place pillow under both legs to elevate the knee above the level of the heart. If there is swelling in the knee, the elevation can help to reduce it. If you have knee stiffness, it is usually best to keep the knee straight while sleeping.
Research indicates that back sleepers who sleep with their legs straight experience more pressure in the lower back. Those who sleep with their knees bent change the position of their pelvis, which lengthens the lower back and creates more space between the vertebrae.
Some of the most common sources for knee pain at night include runner's knee, osteoarthritis, bursitis, or injuries. Some of these conditions, like runner's knee, may resolve after you rest your knee. Others, like osteoarthritis, are chronic conditions.
Find A Comfortable Sleep Position: If you sleep on your side, try placing a pillow between your knees, if you sleep on your back, try placing a pillow underneath your knee. Make sure you have a good, supportive mattress. Take A Warm Bath Before Bedtime: Not only is it relaxing, it also helps to soothe aching joints.
According to sleep experts, you should sleep on your side with your knees slightly bent to relieve low back pain. If the position feels uncomfortable, you can put a pillow between your legs, and your neck should have strong support too.
Place a rolled-up towel or blanket behind your knee to provide additional support and prevent it from bending too much. If you're having trouble finding a comfortable sleeping position, try sleeping in a recliner or with your upper body elevated using pillows.
If your knee hurts, you might want to stay off of it. But resting too much makes your muscles weaken and often makes knee pain worse. Find a way to get moving without hurting your knee. Some good exercises for people with knee pain include walking, swimming, and water aerobics.
If on your back, put a pillow under your knees for support. On your side, keep your knee in a flexed position to minimize pain. Try to never sleep with your legs crossed. If you have knee pain due to injury, you should see an orthopaedic specialist.
Using a knee pillow to elevate the legs can also help reduce swelling and knee pain. Some sleepers use an ordinary pillow between or beneath their knees to improve comfort. However, a pillow designed specifically for use between the knees or legs can provide additional benefits based on its shape and firmness level.
The knee may lock or stick during movement. It may creak, click, snap, or make a grinding noise (crepitus). Pain may cause a feeling of weakness or buckling in the knee. Many people with arthritis note increased joint pain with changes in the weather.
Sudden severe pain with no apparent cause can indicate a serious knee injury. This could include a meniscus tear, torn ligament, fractured bone, or a dislocated kneecap. Seek immediate professional help if the sudden severe pin limits your movement or ability to bear weight on the affected knee.
Over-the-counter medications — such as ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve) — may help ease knee pain. Some people find relief by rubbing the affected knee with creams containing a numbing agent, such as lidocaine, or capsaicin, the substance that makes chili peppers hot.
Kneeling and squatting:
Overstretches the ligaments and squeezes the bursa. Excessive kneeling or squatting can cause irritation, inflammation, and pain. If the ligaments in your knee become too unstable, your knee may give out when you pivot your foot to turn and walk.
However, sleeping on the back or the side might relieve the pain to some extent. In addition, a cushion or pillow can be placed between the knees while sleeping on the side and a pillow under the knees while sleeping on the back. However, crossing the legs while sleeping should be avoided as it may worsen the pain.
Elevating your legs above the level of your heart can help facilitate blood circulation at night and help prevent varicose veins. A wedge pillow can be especially helpful to place between your legs or under your knees.
To ensure your knee is getting the proper support, you can prop up your leg with pillows, just make sure the pillow is underneath the length of your knee and calf to avoid bending it.
Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these sleep positions, it's easier to keep your spine supported and balanced, which relieves pressure on the spine and enables your muscles to relax and recover.
Walking as a form of exercise has enormous benefits, particularly for older adults. It's easy on the joints and helps boost heart health and improve circulation and balance. And new research now suggests that taking a walk can reduce and prevent knee pain related to osteoarthritis, the most common form of arthritis.
Knee Pain: Use Ice or Heat
If there is swelling in your knee, you should ice for at least 72 hours until the swelling goes down. After that, heat can be used to help regain mobility. If you are suffering from joint tightness and stiffness, heat can help relax these away.