Injuries to the pelvis prove to be a real torture during the night. When you are not in pain, you probably roll over and over in bed in a futile attempt to find a comfortable position; however, there is hope. To sleep with a sore or injured hip, you must not only find the right position and the correct mattress, but also develop a healthy "good night" routine, relieve pain safely and manage health conditions to heal.
Steps
Part 1 of 3: Finding the Right Location
Step 1. Choose the lateral position
It is quite normal to keep moving and turning to find a comfortable position in bed. Some doctors recommend staying on one side when suffering from hip pain; obviously, opt for the "healthy" one.
- Bring your knees towards your body;
- If you have decided to sleep in this posture, also put a pillow between your legs to keep the pelvis, hips and spine aligned with each other;
- If you don't notice any improvement immediately, don't give up; you can change the thickness of the pillow until you find the right one for you.
Step 2. Lean back slightly on a pillow or blanket
While the side position with slightly bent knees and a supportive pillow is best, you can change it a bit if the pain gets worse. Just take a pillow, put it under the lumbar part of the back and, remaining leaning on your side, let yourself fall slightly on the support; by doing so, you eliminate some pressure exerted on the hips.
- This is a comfortable position for pregnant women who tend to experience pelvic pain during the third trimester as the connective tissue relaxes and dilates in preparation for delivery; in their case it is possible to support the abdomen with another pillow.
- As an alternative to pillow, use a rolled-up blanket.
Step 3. Alternate the position with the supine position
Some studies suggest that over time, sleeping the same way over and over again causes muscle imbalance and pain. Change position by rolling on your back until you are on your back, which is the healthiest because it evenly distributes the weight by reducing localized pressure.
- Avoid sleeping on your stomach, as it exposes your neck to a lot of tension;
- When you lie on your back, put a pillow behind your neck to support your neck;
- Consider placing another pillow under your thighs to better support your hips in this position.
Step 4. Put padding under the joint
If you can't keep from rolling onto your sore side, use more bedding. Put a thin pillow or even another blanket to protect your hip and relieve the pressure it has to endure.
- Place this extra tissue under your "diseased" hip when lying on your back;
- You can also try wearing thick pajamas, sweatpants, or even wrapping a bandage around your waist.
Part 2 of 3: Improve Comfort
Step 1. Choose a firm mattress
It is an indispensable element that keeps the body aligned and provides support in the very areas that need it most - in your case, the hips. Ask a doctor or orthopedist to recommend the best model for your needs.
- Generally speaking, because of the pelvic problem you need a mattress that provides a lot of support; hard models are better than soft ones, but make sure yours isn't too hard.
- Add a foam pad on top of the mattress for extra support and even weight distribution.
- Avoid models with springs. They generate pressure points especially in those who are used to sleeping on their side or who suffer from joint pain; opt for a memory foam mattress that distributes body weight better.
Step 2. Maintain a good sleep-wake rhythm
Sleep deprivation due to pelvic pain isn't fun at all, but you still feel better if you can make the most of the few hours you get to sleep. Practice good sleep hygiene and develop a healthy routine by trying to get at least 7-9 hours of rest a night.
- Go to bed and wake up at the same time every day. The key is to keep the pace; try to respect the alarm time even when you are late at night or sleep badly.
- Make the bedroom cozy; it must be comfortable, quiet, cool and dark.
- Relax in the evening. Start a few hours before bed to get rid of tension; for example, take a hot shower, dim the lights, read a book, or listen to relaxing or ambient music.
- Don't take caffeine and other stimulants; also turn off electronic devices, because backlit monitors can alter the rhythm of rest.
Step 3. Avoid using sleeping pills
Not being able to sleep well from pain for several consecutive days causes a lot of stress, as well as fatigue; you may be tempted to resort to sleeping pills, but resist as these drugs have side effects.
- Don't drink alcohol for the purpose of falling asleep; it may actually help you fall asleep quickly, but it alters your normal sleep patterns by making you feel even more dizzy and tired in the morning.
- Minimize over-the-counter sleep medications. Many are addictive, which means that you need ever-increasing dosages to feel their effect and that in the future you may not be able to sleep without using them; also, some make you feel groggy and confused upon awakening.
- Take them only for a short time, and when taking them, always allow yourself enough time for restful sleep.
Step 4. Apply ice before bed
Sometimes, the pain is generated by swelling of the serous bursa, a fluid-filled sac that acts as a cushion for the joint. If you have been diagnosed with any inflammatory disease, you must place the ice pack on your hip for 20 minutes before going to bed.
- Remember to wrap the compress in kitchen paper or a thin towel; avoid direct contact with the skin, otherwise you risk chilblains.
- Give your skin breaks every 20 minutes to get it back to normal temperature before applying ice again.
Part 3 of 3: Managing the Pain
Step 1. Do low impact exercises regularly
When the joint hurts, you need to move around a little to minimize discomfort and pain. in fact it is likely that you will have to continue to use the hip. In the presence of diseases such as arthritis, inactivity further reduces the range of motion of the joint, aggravates stiffness and pain; also, exercise should help you sleep.
- First, ask your doctor to confirm that you can exercise with the hip;
- Perform mobility exercises trying to activate the joint to its full extent; walking, slow-speed cycling and swimming are very useful.
- You should be training for most of the week, aiming for 150 minutes per week; if you feel any discomfort, divide this time into 10-minute sessions.
- One of the important aspects of movement is the possibility of maintaining a healthy weight or losing weight, factors that limit the stress and pressure experienced by the pelvis.
Step 2. Get massages
Sometimes, the pain is triggered by the contracted muscles surrounding the joint; a couple of massage physiotherapy sessions should resolve this tension. Start with 30-minute massages to find some relief.
- Remember that it may take three to five sessions before you notice any results;
- If the pain gets worse at night after the massage, let your physical therapist know at the next appointment.
Step 3. Rest and reduce pain
The goal is to gently work the hip - do not overdo it and do not engage in activities that are fatiguing for the joint; let it rest when you are not doing low-impact exercises. You can control the pain with over-the-counter pain relievers and anti-inflammatories.
- Avoid repeated bending of the pelvis and do not exert direct pressure on the suffering area; do not sleep on the "sick" side and do not remain seated for a long time.
- If your hip becomes inflamed or sore, apply an ice pack or bag of frozen vegetables. alternatively, you can try the heat treatment and take a hot shower.
- Consider taking over-the-counter medications, such as ibuprofen, which control pain but also reduce swelling and inflammation.
Step 4. Discuss solutions with your doctor for long-term relief
The pain may go away, but you may also be suffering from a chronic medical condition, such as osteoarthritis or another medical condition. If this is the case, talk to your doctor to find a way to manage the pain in the long run. may recommend specific therapy for your situation.
- Ask for more details about the injections. Your doctor may give you steroid or cortisone injections directly into your hip to temporarily limit the pain.
- Consider physical therapy. Again, talk to your doctor about physical rehabilitation programs that help strengthen the hip, increase flexibility, and maintain adequate range of motion.
- You may also be a good candidate for arthroscopic surgery; it is a non-invasive surgical procedure that allows the doctor to inspect the joint and repair the damaged cartilage.
