How To Sleep Better With Arthritis In Your Hip Or Back

Dealing with arthritis pain during the day is hard enough, but when it messes with your sleep too, it’s even worse.

The good news? There are a few simple, science-backed ways to ease the pain in your lower back or hips and get better rest at night.

Let’s get into how to sleep better with arthritis in your back or hips.

Best Sleeping Position For Hip Arthritis

If you’ve got hip arthritis, the way you sleep can make a big difference. Here’s what to keep in mind.

1. Back Sleepers – Sleeping on your back helps spread your weight evenly and takes pressure off your hips. It also keeps your spine in a good position, which can help prevent neck or back pain overnight.

2. Side Sleepers – If you sleep on your side, try to lie on the side that doesn’t hurt. Sleeping on the painful side can make things worse by adding extra pressure to the joint.

If your usual sleep position is making your arthritis flare up, it might be worth trying a new one. A few small changes can go a long way in helping you sleep more comfortably.

Specialised pillows can provide even more comfort.

For back sleepers, a memory foam pillow, like the Original Groove Pillow, can keep your neck and spine aligned and prevent any pressure or strain on your hip.

For side sleepers, the Groove X pillow can help. This memory foam design sits between your legs to reduce pressure from your hips while providing support throughout the night.

Sleeping Position For Arthritis In Lower Back

1. Side Sleepers – Make sure your head, neck, and spine stay in a straight line while you sleep. Any twisting can put extra pressure on your lower back and make arthritis pain worse.

2. Back Sleepers – Sleeping on your back can help ease lower back pain, but you need to keep your spine properly aligned. Your arms should stay relaxed and parallel to avoid any unnecessary strain.

The key with lower back arthritis is to keep your spine straight and avoid any twisting that could flare things up.

The Groove Body Pillow can make this a lot easier. It’s designed to support your spine and reduce joint stiffness—so you can stay in a healthy sleep position and wake up feeling better.

Likewise, the Groove X pillow can help side sleepers keep their legs aligned and, therefore, their backs in a healthy position.

Back sleepers can also support their spines with a traditional memory foam pillow (like the Original Groove).

How Arthritis Affects Sleep

Cervical spondylosis, arthritis in the neck and spine, is usually caused by age and general wear and tear. It’s incredibly common, with around 85% of people over 60 affected (American Academy of Orthopaedic Surgeons, 2015).

The problem is, poor sleep can make arthritis symptoms worse, and arthritis pain can make it harder to sleep, a frustrating cycle.

Sleep is essential for your body’s healing and recovery (Mostaghimi et al., 2005), so when it’s disrupted, inflammation can get worse during the day.

On top of that, not getting enough rest can also lead to other health issues like brain fog, anxiety, high blood pressure, and more, even if you don’t have arthritis.

Causes & Risk Factors of Cervical Spondylosis

Cervical spondylosis is mainly caused by ageing. As you get older, the intervertebral discs become dehydrated and less elastic. This causes joint stiffness, bone spurs, disc degeneration, and other arthritis symptoms.

Other risk factors for cervical spondylosis include a sedentary lifestyle, previous neck injuries, repetitive neck strain, and genetics, so a supportive neck pillow can really help.

Other Ways To Improve Sleep With Arthritis

Sleeping with arthritis in your neck, back, or hip doesn’t have to be uncomfortable. Here are some strategies you can use to alleviate pain and stiffness:

• Pre-bedtime care routines — Gentle neck stretching and yoga can help to soothe the neck and reduce pain while in your usual sleeping positions.
• Heat therapy — Studies have shown that low-level superficial heat therapy is a genuine pain relief option for back, neck, and hip pain (Freiwald et al., 2021). Heating pads or warm compresses should be applied before sleep.
• Over-the-counter painkillers — Paracetamol and ibuprofen can also be used to reduce pain before sleeping. However, you shouldn’t use these for extended periods.

Final Words

Figuring out how to sleep with arthritis pain in your hip or back can make a big difference to your sleep and your overall quality of life.

But if your symptoms don’t improve with these tips, or if the pain gets worse, it’s important to reach out to your doctor or a healthcare provider.

Start sleeping better today. Explore Groove Pillow’s memory foam sleep aides online now.

Or see what our users think. Read the Trustpilot reviews here.

References

• American Academy of Orthopaedic Surgeons. (2015). Cervical Spondylosis (Arthritis of the Neck) - OrthoInfo - AAOS. [online] Available at: https://orthoinfo.aaos.org/en/diseases--conditions/cervical-spondylosis-arthritis-of-the-neck/.
• Freiwald, J., Magni, A., Fanlo-Mazas, P., Paulino, E., Sequeira de Medeiros, L., Moretti, B., Schleip, R. and Solarino, G. (2021). A Role for Superficial Heat Therapy in the Management of Non-Specific, Mild-to-Moderate Low Back Pain in Current Clinical Practice: A Narrative Review. Life, [online] 11(8), p.780. doi:https://doi.org/10.3390/life11080780.
• ‌MOSTAGHIMI, L., OBERMEYER, W.H., BALLAMUDI, B., MARTINEZ-GONZALEZ, D. and BENCA, R.M. (2005). Effects of sleep deprivation on wound healing. Journal of Sleep Research, 14(3), pp.213–219. doi:https://doi.org/10.1111/j.1365-2869.2005.00455.x.

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