Tips for Sleeping Comfortably with Psoas Pain

Sleeping is an essential part of one’s life as it helps to rejuvenate and repair the body. However, if you are experiencing psoas pain, sleeping can become difficult and painful. The psoas muscle plays a crucial role in everyday activities such as walking, running, sitting, and standing. When this muscle becomes tight or injured, it can cause discomfort while sleeping.

In this blog post, we will discuss various ways to help you sleep with psoas pain. From simple stretches to lifestyle changes – we’ve got you covered!

What is Psoas Pain?

Psoas pain refers to discomfort felt in the lower back area due to tightness or injury of the psoas muscle. This muscle connects the spine to the femur bone in your leg and plays a significant role in hip flexion movements.

Common causes of psoas pain include overuse from repetitive movement such as long-distance running or sitting for prolonged periods.

The Symptoms of Psoas Pain

The symptoms of psoas pain vary from person-to-person; however here are some common symptoms:

– A dull ache in your lower back
– Tightness in your hips
– Difficulty standing up straight
– Discomfort when lifting heavy objects

If left untreated, this condition can lead to chronic lower back issues and restricted mobility.

Tips on Sleeping with Psoas Pain

Here are some tips that could alleviate your discomfort at night:

Stretching Before Bed:

Stretching before bed relaxes your muscles’ tension after a long day’s work. Try these recommended stretches:

1) Hip Flexor Lunge: Step forward with both feet into a lunge position by bending one knee towards 90 degrees while keeping the other leg behind.

2) Knee-to-Chest: Lie on your back and bring one knee to the chest while keeping the other leg straight.

Changing Your Sleeping Position:

Adjusting your sleeping position can make a significant impact in reducing psoas pain. The best sleeping positions are:

– The side-sleeping position with a pillow between the knees
– Laying flat on your back with a pillow under your knees

Invest in Comfortable Mattress and Pillows:

Sleeping on an uncomfortable bed could be contributing to muscle soreness or stiffness. Look into purchasing a mattress that supports good spinal alignment, providing relief from pressure points.

Furthermore, investing in a comfortable pillow is just as important for proper neck positioning, giving you better sleep quality.

Lifestyle Changes

Here are some lifestyle changes to consider alongside tips for sleeping with psoas pain:

Avoid Sitting for Prolonged Periods of Time:

Sitting places great strain on our psoas muscles; hence it’s essential to take breaks frequently when sitting down. Try standing up every 20 minutes and moving around instead of remaining seated all day.

Moreover, try incorporating exercises like planks that engage core muscles required in hip flexion movements.

Eat Well and Stay Hydrated:

Eating healthily is crucial not only for overall body function but also muscular flexibility. Adequate hydration keeps joints lubricated while promoting muscle elasticity during movement and exercise routines.

In conclusion, if you’re experiencing discomfort due to psoas pain at night time – don’t lose hope! Follow these recommended tips such as stretching before bed or changing your sleeping habits along making small lifestyle changes like eating well or taking frequent breaks when sitting down – helping alleviate discomfort ultimately leading towards achieving long-lasting relief from lower back issues.