How to Sleep with SI Joint Pain

Feb 25, 2022

how-to-sleep-with-si-joint-pain

Sacroiliac joint pain, or SI pain, can be debilitating to live with. Not only does it tend to flare up in situations where you’re trying to be productive, such as while standing up or running, but it doesn’t necessarily go away when you lay back down, either. This means that, even when you’re off your feet and resting comfortably in your bed, your back can still cause you to lose sleep as it refuses to stop hurting. Here at AICA Atlanta, we know that sleep is crucial for maintaining the overall health of your body. Therefore, it’s important that you learn how to sleep even with this condition so you can remain in good health until treatment is available.

Understanding SI Pain

Before exploring how to sleep comfortably with SI pain, it helps to understand what SI pain actually is. SI pain refers to discomfort that starts in the sacroiliac joint, which is where the sacrum (the triangular bone at the base of the spine) connects to the pelvis.

This joint plays an important role in connecting the spine to the lower body, and pain in this area can significantly impact your daily life. SI pain can be localized, feeling like a sharp, stabbing pain in the lower back or buttocks. However, it can also radiate down into the legs, creating a more widespread discomfort that affects your mobility and quality of life.

Causes of SI Pain

Because of their position and function, sacroiliac joints are vulnerable to both overuse and underuse. Too much movement (hypermobility) can cause inflammation and instability, while too little movement (hypomobility) can result in stiffness and pain. In either case, the discomfort tends to center in the lower back, buttocks, and hips, and in some cases, it can radiate down the legs.

People often describe the pain as dull and aching, though sharp or stabbing sensations during certain movements are also common. For many, these symptoms worsen after prolonged standing, sitting, or climbing stairs—and unfortunately, lying down doesn’t always bring relief.

SI pain is generally a symptom rather than a standalone diagnosis, and it can occur due to a range of underlying issues.

Some common causes include:

  • Physical Injury: Trauma or injury to the sacroiliac joint from accidents, falls, or heavy lifting can cause pain.
  • Arthritis: Osteoarthritis or rheumatoid arthritis can affect the sacroiliac joint, leading to inflammation and pain.
  • Pregnancy and Postpartum: Physical changes and stress during pregnancy, as well as the postpartum period, can strain the SI joint and cause discomfort.
  • Inflammatory Disorders: Conditions like ankylosing spondylitis or psoriatic arthritis can cause inflammation in the SI joint.
  • Spinal Scoliosis: Abnormal curvature of the spine can affect the alignment and function of the lower back and sacroiliac joint.
  • Leg Length Disparities: Differences in leg length can create imbalances that put significant pressure on the SI joint.
  • Infection: Rarely, infections in the sacroiliac joint can lead to pain and swelling.

In some cases, SI pain can occur without a clear or identifiable cause, making it very difficult to diagnose. The vague and varied nature of the pain can delay treatment and complicate the management of the condition. Understanding the potential causes of SI pain is crucial for developing an effective treatment plan. If you’re experiencing SI pain, it’s important to consult your Atlanta doctor, who can help identify the underlying cause and recommend appropriate treatment options.

Sciatica

Sciatica and sacroiliac (SI) pain are different conditions, although they can both lead to pain in the lower back and hips. Sciatica is characterized by pain that radiates along the sciatic nerve, which can extend down the leg, often accompanied by numbness, tingling, or a pins-and-needles sensation.

The symptoms of sciatica are different from SI pain, which typically involves localized pain in the sacroiliac joint area without nerve-related symptoms. If you’re experiencing not just lower back pain but also sensations like numbness or tingling in your leg, it might be a sign that you’re dealing with sciatica rather than just SI pain. This distinction is important because it would result in different treatment approaches to address the underlying cause and alleviate your symptoms effectively.

How to Sleep with SI Pain

As stated, SI joint pain is a one-two punch in the sense that it doesn’t immediately calm down upon lying down. In fact, since twisting motions can cause it to flare up, tossing and turning or simply adjusting yourself in bed could potentially cause further pain. The right method for reducing the pain will vary depending on your case, but there are a few methods to try.

Relaxing the Hip Flexors

The hip flexors are a group of muscles positioned in the pelvic area on the front upper section of your thigh. They not only function to make the body more mobile, but they also keep the pelvis in balance. The rectus femoris, iliacus, psoas, iliocapsularis, and sartorius all make up your hip flexors. These muscles are used with every step you take and, as such, are under a lot of strain.

Stretching these muscles can help reduce pressure on the SI joint, mitigating pain. The supine hip flexor stretch may be the best one to use as you’re going to bed, as it can be performed lying down.

Sleeping Positions for SI Joint Pain

Finding relief from SI (sacroiliac) joint pain can be challenging, especially when it comes to sleeping. The right sleep positions for SI joint pain can make a significant difference in alleviating discomfort and promoting better rest.

How you sleep can dramatically affect how your back feels later on, and different sleeping postures have been linked to different effects. SI pain is no exception, and your sleeping position can determine whether you get pain or relief. It may help to switch up your sleeping position for a few nights to see if your back pain improves as a result.

However, if you find that too difficult, there are other steps you can take to find the best way to sleep for SI joint pain.

  • Stomach sleeping: Otherwise known as prone sleeping, this position is notorious for putting stress on the spine. However, this can be mitigated by placing a pillow under your body near the top of your pelvis. This will support the natural curve in that area of your spine, which will take pressure off of the back as a whole.
  • Side sleeping: Sleeping on your side can put pressure on your hip, which may increase SI pain. To reduce this pressure, you can wedge a pillow in the space between your knees and ankles. This will create a gap between your legs, which will, in turn, open up the hip joints and allow the pelvis to enter a neutral position.
  • Back sleeping: Otherwise known as sleeping supine, there aren’t many back issues associated with this position. However, the spine can be more reliably kept in alignment by placing a pillow under the hamstrings. This will tilt your pelvis into a more neutral position, reducing pressure on the SI joints.

Using a Supportive Mattress

The type of mattress you use can also impact your SI joint pain. A medium-firm mattress is often the best choice as it provides the best support while still being comfortable. A mattress that is too soft can cause your body to sink, resulting in a misalignment of your spine that ends up putting extra pressure on your SI joint.

Additional SI Sleep Tips

  • Adjust Your Sleep Environment: Make sure your sleep environment is a restful space. This can include having a comfortable mattress and pillows, a cool room temperature, and a dark, quiet space to relax.
  • Stretch Before Bed: Gentle stretching exercises before bedtime can help relieve tension in your lower back and hips, making it easier to find a comfortable sleeping position and improve posture while sleeping.
  • Consistency is Key: Try to maintain a consistent sleep schedule. Going to bed and waking up at the same time every day can improve your overall sleep quality and help manage SI joint pain.

By following these tips and finding the best sleeping position for SI pain, you can reduce discomfort and enjoy a more restful night’s sleep. If your pain persists, consult with a doctor for a personalized treatment plan and recovery options.

Support Beyond the Bedroom: Lifestyle Habits That Help

While finding the right sleeping position for sacroiliac joint pain relief is critical, your body needs support around the clock to heal. That means your daytime habits are just as important. Sitting for long hours, especially on a soft couch or unsupportive office chair, can worsen SI dysfunction. Consider using a lumbar roll or wedge cushion during the day to support your lower back and reduce pressure on the SI joints.

Movement is also essential. Many people with SI joint issues assume that rest is the answer, but in reality, too much inactivity can tighten muscles and worsen joint dysfunction. Low-impact exercises like swimming, walking, and gentle yoga can keep the muscles around the SI joint strong and flexible. Just make sure to avoid any twisting or jarring movements that could trigger a flare-up. Your chiropractor or physical therapist can help create a customized plan to ensure you’re staying active in a safe and supportive way.

Additionally, managing inflammation through your diet and hydration habits can further improve outcomes. Omega-3-rich foods, leafy greens, berries, and whole grains can naturally reduce inflammation and support joint health. Staying well-hydrated helps your spinal discs and soft tissues maintain elasticity and reduces the chance of tight, reactive muscles around the SI joint.

Treatment Options

The main goal in treating SI joint pain is to get rid of the discomfort altogether. Since SI pain can have many different causes, there are a variety of treatment options available, ranging from simple at-home exercises to more advanced procedures, including surgery.

This begs the question: can chiropractic care help relieve SI joint pain? Science says yes!

Studies have shown that chiropractic adjustments can provide noticeable SI joint pain relief within three weeks to a month after starting treatment, with no surgery or medication required.

There are some exceptions to this rule, of course, notably that it’s recommended not to use any manual therapy to treat those with hypermobility of the joints in the area. This is to avoid further injury and to encourage the joint to return to a normal range of motion. Chiropractors focus on realigning the spine and pelvis, which can help improve spinal health and reduce pressure on the SI joint.

How to Know If You’re Making Progress

It’s common to wonder if your SI joint pain is improving—or if the discomfort is simply shifting around. So, how can you tell whether your sacroiliac joint pain treatment is working? One major sign is that your pain starts to lessen during specific daily activities, like walking, standing for long periods, or—yes—sleeping. If you’re waking up less frequently throughout the night or experiencing fewer painful twinges when shifting in bed, it’s a positive indicator that your sleep posture, mattress, or treatment plan is making a difference.

Another sign of progress is decreased sensitivity to certain triggers. For example, if you used to experience immediate pain when transitioning from sitting to standing but now find that movement easier, your body is likely responding well to treatment. Increased range of motion in the hips and lower back is also a key indicator that inflammation is decreasing and joint function is improving.

That said, if your pain isn’t budging—or if it’s getting worse—it’s essential to revisit your plan with a healthcare provider. Pain that lasts more than a few weeks despite targeted efforts may be a sign of a more complex condition, such as joint degeneration, nerve compression, or even referred pain from another area like the lumbar spine. Imaging and additional diagnostics can help confirm the root cause and direct your next steps.

The Bottom Line: Take SI Pain Seriously

Chronic SI joint pain is more than an inconvenience—it can disrupt sleep, mobility, and overall well-being. By exploring both nighttime and daytime strategies, you’ll be in a stronger position to create a comprehensive plan that supports your long-term recovery. From experimenting with the right sleeping position for sacroiliac joint pain relief to committing to ongoing sacroiliac joint pain treatment with a professional, there are clear, proven paths to healing. It just takes persistence, the right support system, and a willingness to listen to your body.

Sacroiliac Joint Pain Treatment at AICA Atlanta

If you’re unsure where to begin, remember that you don’t have to tackle this alone. Your Atlanta chiropractor is here to help you evaluate your symptoms, adjust your treatment plan as needed, and provide expert guidance tailored to your needs. With time and a bit of consistency, better nights and pain-free days are absolutely within reach.

It’s always best to speak to a professional before starting any treatment plans. That’s why it’s best to call your Atlanta chiropractor and discuss your symptoms before diving headlong into any treatment options. With your help, we can get you back on the path to good health.

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