AIIMS orthopaedic surgeon reveals the ‘best sleeping position’ to prevent knee pain or backache in the morning

Best sleeping position to stop knee pain or backache: Your sleeping position should replicate the way you stand: ears over your shoulder and your shoulders over your hips. Your chin should point forward, and your arms should lie symmetrically (Image: Pexels)

Waking up with muscle pain along your spine is often the result of inadequate support during sleep. Sometimes, gaps between your body and the mattress cause soft tissues to sag into them, leading to muscle tension. When this continues for several hours, it can result in inflammation, pain, and disrupted sleep due to constant turning and tossing.

Addressing the issue on Instagram, Dr Dushyant Chouhan, Orthopaedic and Sports Injury Surgeon at AIIMS Raipur, shared two sleeping positions to help relieve knee and back pain. Both involve the use of pillows and are suitable for side as well as back sleepers.

“If you usually sleep on your side, placing a pillow between your knees can significantly reduce discomfort in your hips and lower body. For those who sleep on their back, it’s best to place a pillow under their knees. This simple adjustment helps relieve pressure on your spine and joints, easing pain in your lower back and hips,” he said.

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A post shared by 𝘿𝙧 𝘿𝙪𝙨𝙝𝙮𝙖𝙣𝙩 𝘾𝙝𝙤𝙪𝙝𝙖𝙣 𝙊𝙧𝙩𝙝𝙤𝙥𝙚𝙙𝙞𝙘 & 𝙎𝙥𝙤𝙧𝙩𝙨 𝙄𝙣𝙟𝙪𝙧𝙮 𝙎𝙪𝙧𝙜𝙚𝙤𝙣 (@drdushyantortho)

He added, “By incorporating these two easy sleeping positions into your nightly routine, you can prevent unnecessary strain and experience noticeable relief in your joints. Try it out, and you may find waking up less stiff and more comfortable a daily reality.”

Experts recommend sleeping in a position that maintains the natural curve of your spine to help prevent muscle strain. Your sleeping position should replicate the way you stand: ears over your shoulder and your shoulders over your hips. Your chin should point forward, and your arms should lie symmetrically.

While this position works best for back sleepers, this may not be suitable for side or stomach sleepers. They may need to modify their sleeping positions for better spinal alignment or practice sleeping in this position.

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To avoid strains, it is often recommended not to sleep on your stomach. Although it might help reduce snoring, it often hurts the neck, back, and shoulders and can lead to disturbed sleep due to frequent position changes all through the night.

FAQs on Best Sleeping Positions

1. What is the best sleeping position for back pain relief?

Placing a pillow under your knees while sleeping on your back helps relieve pressure on your spine and joints, easing lower back pain.

2. How can side sleepers reduce hip discomfort?

Side sleepers can place a pillow between their knees to reduce discomfort in their hips and lower body.

3. What position should I avoid to prevent muscle strain?

Avoid sleeping on your stomach, as it can hurt the neck, back, and shoulders and lead to disturbed sleep.

4. How should my body align while sleeping to prevent strain?

Maintain the natural curve of your spine, with ears over shoulders, shoulders over hips, chin forward, and arms symmetrically positioned.

5. Can modifying my sleeping position help with joint pain?

Yes, incorporating recommended sleeping positions can prevent strain and provide noticeable relief in joints, making waking up more comfortable.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.