Feel free to try this out with a body pillow instead of a regular one.
If you still feel achy, try sleeping without a pillow beneath your head—that could also ease some extra strain!
You can get a memory foam pillow for as low as $30. Cheap feather pillows go for anywhere between $27 and $33.
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.
Try not to drink alcoholic or caffeinated beverages close to bedtime. These types of drinks can really mess with your sleep quality.
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.
Feel free to apply ice throughout the day, too! Experts suggest icing your SI joint up to 2-3 times each day. Bags of frozen veggies can work in a pinch if you don’t have any ice packs on hand. You can also make a homemade ice pack by freezing 3 cups (709. 78 mL) of water and 1 cup (236. 59 mL) of denatured alcohol in a freezer-proof bag together. [9] X Research source
Experts suggest switching between ice and heat to help ease SI joint pain. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Belly breathing: Rest one hand on your stomach and another hand on the center of your chest. Focus on breathing deeply through your nose, letting the air push your stomach upward. Then, let the air out through your mouth with your lips pursed, using your hand to help get rid of the remaining air in your belly. Repeat this technique at least 3 times. 4-7-8 breathing: Place one hand on your chest and another on top of your belly. Breathe in slowly for 4 seconds, and then hold it for 7 seconds. Afterward, exhale for 8 seconds. Feel free to repeat this exercise up to 7 times.
Acetaminophen: Up to 1000 mg per dose, up to 4000 mg in 24 hours[17] X Research source Ibuprofen: Up to 800 mg per dose, up to 3200 mg in 24 hours[18] X Research source Aspirin: Between 300 and 650 mg per dose in a 4-6 hour window; up to 4 g in 24 hours[19] X Research source Naproxen: 550 mg for the first dose, supplemented with 275 mg once every 6-8 hours; up to 1375 mg in 24 hours[20] X Research source
If SI joint pain is really interfering with your quality of life, chat with your doctor about other treatment options, like radiofrequency denervation, electrical stimulation, or joint fusion surgery.
