Tips to reduce joint pain while sleeping

Placing a thin pillow under your head when lying on your back can keep your spine in a neutral position, helping to reduce joint pain.

Sleep is not only important for health but also a key factor in controlling pain caused by osteoarthritis. Dr. Hoang Quyet Tien, Medical Information Center, Tam Anh General Hospital, Ho Chi Minh City, cited research showing that about 70% of people with arthritis have sleep problems such as difficulty falling asleep, waking up in the middle of the night or waking up early in the morning. These conditions not only aggravate pain but also make the disease progress more severely.

Doctor Tien suggests ways to reduce joint pain according to each position on the body as follows:

Neck : If you sleep on your back, use a thin pillow to keep your neck in a neutral position. This helps your neck and head lie on the same plane, without putting pressure on your neck. Side sleepers should choose a higher pillow to place under their neck, ensuring their neck and head are aligned, reducing pain.

Back : To maintain the natural curve of your back, if you sleep on your back, place a thin pillow under your head and another under your lower back. This will prevent your back from bending or arching too much, helping to reduce back pain.

Shoulder : Lie on your unaffected side and place a pillow under the arm of your affected shoulder. The pillow helps elevate your affected shoulder, relieving pressure and keeping it in a more comfortable position.

Wrists and hands : Using wrist and hand splints to support the wrists and hands can help reduce pain, which is helpful for people with carpal tunnel syndrome or arthritis in these areas.

Hip : Lying on your unaffected side with a pillow between your legs helps reduce pressure on the hip joint, keeping the hips and spine in a balanced position.

Knees: Place a pillow under your knees when you sleep on your back or between your knees when you sleep on your side. Pillows provide support and reduce pressure on the knees, which is good for people with knee problems.

Feet : People with gout or arthritis in their feet can use foot lifts to reduce pressure on their feet, reducing pain. These devices keep the blanket from directly touching the feet, thereby reducing the burning sensation caused by the blanket.

Doctor consults a patient with bone and joint diseases at Tam Anh General Hospital. Photo: Provided by the hospital

Dr. Tien advises patients to choose a mattress, blanket, and pajamas. The mattress is the place to support the spine throughout the night. A sagging mattress does not support the spine properly, causing back and other joint pain. It is advisable to buy a new mattress or at least change the position of the current mattress.

Choosing a blanket made of soft materials such as cotton, silk or rayon can reduce friction between the body and the blanket, thereby reducing stiffness and pain in the morning. In addition, taking a hot bath or shower before bed helps relax muscles and reduce joint pain. If the joints are swollen, use a cold compress.

According to Dr. Tien, people with joint pain can supplement natural nutrients such as eggshell essence, undenatured collagen type 2 and hydrolyzed collagen peptide, turmeric extract... to reduce joint pain, slow down the process of joint degeneration, protect the synovial layer, regenerate articular cartilage and subchondral bone, and improve the quality of synovial fluid. Thanks to that, the joints are increased in strength and flexibility and protect the bones and joints of the whole body.

Phuong Thao

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