Best Sleeping Positions to Reduce Hip and Knee Joint Pains

No matter how hectic and heavy our workday is, an adequate and peaceful good night sleep refreshes and rejuvenates us to take the next day head-on. But joint pains especially hip and knee pains can rob us of our good night sleep leaving us restless throughout the day.

The majority of the patients complain the same and consult for help with sleeping positions that can reduce the joint pain and give a good night’s sleep. So in this blog here, we wanted to list out the best sleeping positions for people suffering from knee and joint pain and here we go:

Best Sleeping Positions for Knee Pain:

Knee arthritis is the most common form of arthritis that causes pain, swelling, soreness, and inflammation in the knee negatively impacting the daily activities in the day and disrupt the sleep at night. If you are suffering from knee arthritis or even a simple knee injury then adopting a proper bed routine and choosing the right sleeping position can minimize knee pain effectively.

Here are two simple sleeping positions that can help:

  1. Back Sleepers:

Place a shallow pillow to rest your neck and place the pillow/pillows under your knee or knees depending upon your comfort and pain levels. The best thing about this position is that you can place an icepack between the knee and pillow to relieve your pain while you sleep. If you are a back sleeper or your knee pain doesn’t allow you to sleep on your sides then you can try this position to improve your sleep while carrying a knee pain.

  1. Side Sleepers:

You can continue your side-lying position with one or two pillows placed between your knees with a normal pillow behind your neck. If sleeping with your knee extended for more than 8 hours is making you uncomfortable you can try out this side sleeping position.

Best Sleeping Positions for Hip Pain:

Arthritis, nerves, soft-tissue issues, bursitis; whatever may the causes the hip can make you sleepless and restless further increasing the incidence of the medical condition without the scope of recovery. So here are a few simple tips with respect to the sleeping position to help you relieve pain:

Back Sleepers: The tight hip flexors and quads pull your back into a sudden arch while sleeping further increasing the hip or back pain along the way. Using a pillow between the floor and the knees can improve your back posture and takes the stress off your hip and back reducing the hip pain.

Side Sleepers: Sleeping on the unaffected side with a pillow between two bent knees is considered the best position to sleep to reduce hip pain for side sleepers.  You can alternate this position in sleep with sleeping on the back with legs spread.

That said, complimenting a perfect sleeping position with good sleep hygiene can significantly boost your sleep quality up by a notch. So stretch a little, and use an ice pack if necessary to relax and consider taking a warm bath a few hours before they sleep. Avoid alcohol, caffeine, and blue light from electronic devices and adopt the above sleeping positions to reduce pain. If you have already tried all the above tips and sleeping position and still suffer restless sleep due to hip and knee pain, then there must be an inherent knee or hip problem which can be easily solved to give you a good night sleep. If you are looking to consult a joint specialist, Dr. Niraj Vora is the best orthopaedic and joint specialist in Mumbai who can help you solve your knee and hip problems. You can contact him here: