12 Ways to Sleep Peacefully with SI Joint Pain

Ease pain & get the rest you deserve with our helpful tips

Co-authored by Siddharth Tambar, MD and Janice Tieperman

Last Updated: September 18, 2023 References

Few things are worse than a rough, restless night of sleep, especially if you have sacroiliac joint (SI) pain. How are you supposed to fall asleep quickly and comfortably without worrying about any flare-ups? Don’t lose hope just yet. We’ve put together plenty of medically approved tips and tricks to help you catch some easy, pain-free zzzs.

Things You Should Know

Take the pressure off your back by sleeping with a regular-sized pillow stuffed between your thighs, knees, and lower legs.
Do exercises such as lumbar side-bent pushups or bent knee raises before bed to stretch your back and help ease SI joint pain.
Ice the area before bed for at least 20 minutes to reduce inflammation, pain, and swelling.

1

Switch to sleeping on your side.

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Lie on your preferred side with a pillow stuffed between your legs. Tuck your legs a tiny bit toward your chest and slip a regular-sized pillow between your thighs, knees, and lower legs—this helps take a little pressure off your back, which may contribute to your pain. ^{[1]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Feel free to try this out with a body pillow instead of a regular one.

2

Prop a pillow under your knees if you’re a back sleeper.

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As you climb into bed, prop 1 pillow beneath your head and another directly beneath your knees. Then, slip a rolled-up towel beneath your lower back if you’d like a little extra support. ^{[2]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}

3

Sleep on top of a pillow if you’re a stomach sleeper.

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Stomach sleeping isn’t great for back pain, but there are workarounds. Experts suggest slipping a second pillow directly under your hips and stomach, which may help take away some of the pressure. ^{[3]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- If you still feel achy, try sleeping without a pillow beneath your head—that could also ease some extra strain!

4

Switch to a supportive pillow.

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Tall, stiff pillows definitely won’t help with your SI joint pain. Instead, try out a squishy pillow that fully supports your head and neck. Pillows stuffed with memory foam or feathers are great options to try!
- You can get a memory foam pillow for as low as $30.
- Cheap feather pillows go for anywhere between $27 and $33.

5

Upgrade to a semi-firm mattress.

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A saggy mattress can add to your back pain. If your sleeping throne has seen better days, it might be time for an upgrade. Shop for mattresses with a medium-firm rating, which may help prevent lower back pain throughout the night. ^{[4]
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Research source}
- Keep in mind that mattress firmness is very subjective. Different elements can make a mattress more or less comfortable, like your body shape, weight, and overall sleeping preferences.

6

Create a consistent sleep routine.

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Transform your bedroom into a cozy sleep sanctuary. SI joint pain can be tough enough to handle on its own, so a good sleeping environment can make all the difference! ^{[5]
X
Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source} Shut off the lights and switch off anything loud, like your television. While you’re at it, make sure that your thermostat is set to a comfy temperature. ^{[6]
X
Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Try not to drink alcoholic or caffeinated beverages close to bedtime. These types of drinks can really mess with your sleep quality.

7

Stretch before bed.

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Certain stretches may help ease some of your SI joint pain. Don’t worry—these stretches are very quick, and shouldn’t take more than a few minutes to complete. Here are a couple of options that you can try before hitting the hay: ^{[7]
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Research source
https://www.newportortho.com/images/system/blog/safman-blog[1].jpg}
- Lumbar side-bend pushup: Roll out a yoga mat or towel and sprawl out on your side, propping yourself with your forearm. Tuck your knees back at around 45 degrees and rest your free hand on your upper hip. Then, anchor your knee and lower leg before lifting your hip off the ground and lowering it back down. Repeat this exercise for about 1 minute, doing a single rep every 4 seconds. Take a breather for a minute, and then do the same stretch on your opposite side.
- Bent knee raise: Find a comfortable spot where you can lie flat on your back with both knees bent. Tighten your belly and pretend that you’re pulling your belly button beneath your ribs. While keeping your abs tight, raise 1 leg up in the air, keeping your knee bent at a 90-degree angle. Then, bend your other leg at the same angle and lift it up. Stay in this position for up to 10 seconds before bringing your legs down separately. Feel free to do up to five 1-minute sets, spacing out each rep by 4 seconds.