Back pain is an American epidemic. 39% of adults report experiencing back pain, with 36.5% experiencing lower back pain. When people have back pain, they often think that they’ve strained a muscle or damaged a tendon. While damaged muscles or tendons can cause back pain, joint problems are often the cause.
Damaging your sacroiliac joint (SI joint or SIJ) can cause significant pain, especially when you’re trying to sleep. If you have pain and you’re not getting the sleep you deserve, you must find pain-relieving tips and techniques immediately. Here’s how you can start sleeping soundly with SI joint pain.
Understand the Sacroiliac Joint
The SI joint connects your hip with bones at the base of your spinal cord. The joint is in between large bones in your pelvis, providing support to your upper body and distributing your body weight between your spine and legs. Ligaments around the SIJ keep it stable, but these ligaments make the joint very stiff and difficult to move. SI joints can loosen and move around before childbirth, so some pregnant people may experience pain immediately before and after childbirth.
The joint is so stiff that you can injure it by turning your body or getting up out of bed awkwardly. Many people injure it during falls or car accidents as well. Athletes who run, climb stairs, or lift weights for long stretches can damage their SI joints. On rare occasions, the joints can become infected.
Older people can experience SIJ problems due to age-related conditions like arthritis. Joints naturally wear down over time, so SI joint pain may not be completely preventable. However, you can take steps to reduce the risk of experiencing problems and stop joint pain as it occurs.
Go Easy on Your SI Joint
Being careful with your SI joint during the day is essential to avoiding problems at night. When you get out of bed in the morning, you must be very careful so you don’t twist your SIJ. Rise from your sleeping position gradually, keeping your hips parallel. If you need to reach out to one side, turn slowly and swing your shoulders out rather than bend at the waist.
When you are getting out of a chair, plant both feet on the ground and use your hands to push upward. Do not push down on one foot, as shifting your center of balance can damage your joints.
You can use a few techniques to pick something off the floor without experiencing pain. The deadlift involves spreading your legs out, shifting your hips backward, keeping your spine straight, and then lifting the object up. The lunge involves placing one knee on the floor, grabbing the object, and slowly rising.
Standing or sitting for several consecutive hours can strain your SIJ. If you’ve been sitting down for two hours, get up slowly from your chair and perform mild hip stretches for a few minutes. Adjust your posture so you are not pushing down on your hips.
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Try Out CBD
A 2022 study examined over 400 adults with hip pain and sleep difficulties. It found that CBD decreased pain in 83% of patients and improved sleep quality in 66%.
CBD is extremely versatile, so you can take it in several ways. You can apply Full Spectrum CBD Pain Cream on the skin over your hips, getting immediate pain relief. The cream also works well if you have dry skin or conditions like eczema.
If you prefer to consume your CBD orally, you can try Full Spectrum CBD Tincture with Turmeric. Turmeric contains pain-relieving chemical compounds and a spicy flavor many people enjoy. You can also experiment with CBD Capsules for Sleep, which contain CBN and melatonin to create longer and higher-quality sleep.
Take CBD within an hour of going to bed. If you’re swallowing a tincture or capsule, you need time to digest it before experiencing its effects. While waiting for the CBD to kick in, you can perform a calming activity to ease your mind into sleep. You can read a book, meditate, pray, or write in a notebook. Performing a few gentle stretches before you go to bed can reduce stiffness and pain.
Do you need help figuring out what CBD products are best for sleep and SI joint pain? Contact the expert team at Triple Crown Organics, and we’ll walk you through your options.
Adjust Your Sleeping Position
If you are experiencing SIJ pain before bed, you must sleep with the painful side facing up. Sleeping on your damaged joint can increase your pain and make it tricky to fall asleep. You should also try placing a pillow or blanket between your legs to align your hips, pelvis, and spine. Bending your legs or hips can damage your SIJ more.
Lying on your back is okay because you are distributing your weight across your back. If you have mild pain while lying down, put a pillow underneath your legs.
Avoid turning and turning while you are sleeping, as you may twist your joint or wake up. You can keep your body in one position by wrapping yourself in a weighted blanket.
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Create a Comfortable Bed
A soft mattress may not support your back and hips, while a hard mattress can strain your joints. Find a medium-firm mattress that you are comfortable sleeping on without turning your body. Flexible and memory foam mattresses may be better than coil mattresses.
Use a loose blanket that isn’t tight against your legs, lower back, or hips. You should also use multiple pillows, so you’re not straining your neck in your sleep.
Position your bed so you are not facing any lights. You can hang blackout curtains to block out lights from the street and muffle noises. You can wear a face mask and earplugs, but ensure they are not too tight or uncomfortable against your face and head.
Don’t Panic if You Wake Up
Your body goes through roughly three to five complete sleep cycles every night. Many people wake up briefly at the end of a sleep cycle, and some wake up as many as 30 times a night. It’s okay if you wake up in the middle of the night. If you need to use the bathroom, you should do so.
Most people fall back asleep within a few minutes of waking up. If you’re still awake after several minutes, you should perform a light activity to calm your mind and fall back asleep. You can get out of bed and perform light stretches, easing tense muscles or stiff joints. You can also try reading or journaling.
Are you looking for all-natural products you can use for easy and deep sleep? Try out sleep-inducing CBD products from Triple Crown Organics today.
Talk to Your Doctor
If these steps are not working and you are continuing to experience pain and sleep disturbances, you should talk to your doctor. You may want to talk to them even if things are going well. Many confuse SI joint pain with sciatica, herniated disks, and spine tumors. A formal diagnosis can help you avoid problems and get a personalized treatment regimen.
You should also talk to your doctor before taking CBD. CBD can interact with pain-relieving medications and have side effects, though interactions and side effects are usually mild.
Related: How to Increase Deep Sleep Naturally