Techniques to Relieve Muscle and Joint Pain When Sleeping

May 10, 2024 | 2 min read

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Hip, shoulder, and neck muscle and joint pain during sleep can severely disrupt your rest and affect your overall health.  

Addressing these issues through targeted strategies like adjusting your sleep environment and incorporating specific exercises can significantly improve sleep quality and reduce pain.

Causes of Hip Pain When Sleeping on Side

Hip pain while sleeping can significantly affect the quality of your sleep and overall health. Understanding the causes is crucial for managing and preventing discomfort.

Common Causes:

  • Physical Strain and Overuse: Daily activities, such as extensive walking or exercise, can lead to wear and tear on the hip joints, which may become more noticeable when you rest or sleep.
  • Postural Issues: Sleeping on your side can put additional pressure on your hip joint and surrounding muscles, potentially leading to pain if the body is not properly aligned.
  • Underlying Health Conditions: Conditions like bursitis, arthritis, or hip injuries can cause inflammation and pain, which may be exacerbated when lying on the affected side.

To reduce the risk of hip pain, consider using a supportive mattress and experimenting with different sleeping positions to alleviate pressure on the hip. 

Additionally, maintaining a healthy weight can help decrease stress on the body during sleep.

How to Relieve Hip Pain While Sleeping?

Relieving hip pain during sleep is essential for rest and recovery, allowing you to function better during the day.

Adjust Sleeping Position:

  • Optimal Positions: Sleeping on your back or on the non-painful side with a pillow between your knees can help maintain hip alignment and reduce pain.
  • Use of Sleep Aids: Specialized pillows designed for side sleepers can provide extra support and help maintain proper hip alignment, reducing stress on the joint.

Lifestyle Modifications:

  • Exercise and Stretching: Gentle stretching and strengthening exercises can enhance hip flexibility and strength, helping to alleviate pain. Focus on low-impact activities that do not strain the hip.
  • Environmental Adjustments: Choosing a mattress that supports the body without sinking too deeply can prevent the hip from falling into an awkward position, thus avoiding pain.

Shoulder Pain When Sleeping

Shoulder pain can disrupt a good night's sleep and negatively affect your daily life. 

Understanding and addressing the causes of this pain is essential for maintaining your health and well-being.

Common Causes:

  • Physical Factors: Poor posture during the day or repetitive motion activities can strain shoulder muscles and joints, leading to discomfort at night.
  • Sleeping Position: Lying directly on the shoulder can compress the joint and exacerbate existing conditions, causing pain during sleep.
  • Underlying Conditions: Conditions such as arthritis, bursitis, or rotator cuff injuries can lead to significant shoulder pain, which often worsens when lying down. Notably, according to the Arthritis Foundation, as many as 80% of people with arthritis have trouble sleeping, often due to pain like this in the shoulder and other joints.

Adjusting your sleeping position can help; try sleeping on your back or the opposite side. Use a supportive pillow to maintain proper alignment of your spine and shoulder. 

Additionally, engaging in regular shoulder-strengthening exercises can improve muscle support and reduce pain.

How to Relieve Neck Pain from Sleeping?

Neck pain from sleeping can make getting a restful night's sleep challenging, affecting your overall health and productivity. Addressing this issue is crucial for your well-being.

Adjustments to Sleeping Position:

  • Optimal Pillow Configuration: Use a pillow that keeps your neck aligned with your spine. Memory foam or orthopedic pillows can be particularly effective in maintaining proper neck posture.
  • Sleeping Postures: Try to sleep on your back or side rather than on your stomach, which can twist your neck and lead to pain.

Lifestyle and Environmental Changes:

  • Daily Habits: Maintaining good posture during the day can prevent the onset of neck pain. Regular breaks and stretching exercises can also help if you spend long hours at a desk.
  • Choosing the Right Mattress and Pillow: Ensure your mattress and pillow support your neck and spine properly. A mattress that is neither too hard nor too soft and a pillow that supports the natural curve of your neck is ideal.
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