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Pls help me choose best sleeping position

billy123bbilly123 Posts: 3
edited 04/08/2015 - 1:23 AM in Sleep Problems
Hi everyone.

Long time lurker but first time poster. I've had minor SI joint issues for last couple of months caused by lifting weights. It gets better to worse and vice versia. As it affects my activity I've started to look deep into the matter and my number one suspect is: The Mattress. As I was absent from the gym for almost a month now, but my SI pain was still noticable, so it must be the Mattress. The pain is not severe, I can move normally, put on socks, dress up, etc...its just...there...noticable...reminding me of something not 100% healthy.

There is one big issue thou, I cant change mattress. Please dont go into debate I have to change and that its mandatory to do so, but I am currently in a position thats stucked, so the mattress is staying as it is.

I have taken photos of me lying in bed in different positions and I seek advise which of them would be the most optimum for sleep. I am looking for a way to get the best out of the situation I am.

side, legs extended: http://1drv.ms/1a4rw8h
side, legs curled: http://1drv.ms/1DiWiWO
back: http://1drv.ms/1DiWxBe
stomach: http://1drv.ms/1DiWVzI

PS, in case you wonder...I have a pectus excavatum condition, thats why my chest looks "sunken".

Thanks for help!




  • LizLiz Posts: 7,832
    Please take the time to read this post and refer to it when you have questions

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    Spinal stenosis since 1995
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  • SavageSavage United StatesPosts: 5,427
    There is an article here that speaks to your issue. And there may be more.
    This site full of information . I just used the search at the top right. Also, you might want input from your doctor or if doc thinks you need and your pain without relief...maybe doc would recommend physical therapist to help with this issue.

    Hope that was helpful.
    Spine-Health Moderator
    Please read my medical history at: Medical History

  • If getting a new mattress is out of the question, you may want to try augmenting it by adding egg crate foam or a memory foam topper you can get from Big Box store's around town. That way you can experiment without costing a lot of money.

    Hope this helps!
    Several Epidurals, L4-S1 360 ALIF, Numerous Facet Joint Injections, RFA x2
  • Thanks for guides and tips.

    I've done lots of reading and I know sleeping on back is best, also pillow should be under legs. But I am terrible at judging my own sleeping position. The one that feels best seems to be the most weird one, like helf stomach half side sleeper with one arm under the head, another curved under the body, one leg extended, one leg at a 90 angle. Thats why I started to suspect my sleeping position is a bad one and I need to work on it. As said I am terrible at judging my own sleeping position therefore I've posted photos here and ask for help.

    Looking at photos, do you think any of the positions is a good one, the one on the back seems pretty flat, is it perhaps too flat?
  • I can't quite visualize your position, but it seems that your body is a bit twisted, that is not good for us spineys.
    I could never sleep on my back either, but with a pillow (or pillows) under my knees, and several under my head, turning over does not come too naturally, so I wake up in the same position I had when falling asleep. As far as the mattress situation, like EMS Guy, I also recommend using a memory foam mattress topper, the 3-inch thickness is the best. I found this a life saver, could not be without it. Try it.
  • FritzcrackerzFFritzcrackerz Posts: 246
    edited 04/12/2015 - 1:04 PM
    However, when you lie on your side, your spine does not appear to be straight in a 'neutral' position. Mattress toppers or a pillow under your waist might help. If sleeping on your side, I was always told to put a pillow between my knees.

    Show the picture to your GP and get a referral to a sleep clinic.

    Lastly, speaking as a deep snorer, sleeping on your back can cause sleep apnoea ( google it ).

    L5-S1 herniation. Both knee meniscus tear. L4-5 herniation - 2 x nerve block injections. L4-5 discectomy. L1-2 nerve block injection. L4-5 reherniation - TLIF fusion. 2016: L1-2 and L5-S1 retrolistheses and multiple facet joint degeneration.
  • billy123bbilly123 Posts: 3
    edited 04/14/2015 - 10:40 PM
    Ive put smaller memory foam pillow under my waist and a bigger one between the legs.

    It looks like this now: http://1drv.ms/1Od5bTD

    Seems a lot more improved than what I've started with? Maybe even bigger pillow under waist would be better, its also noticable what a soft mattress I have since the waist pillow is not even seen from the picture, it sinks right in it.

    Nobody on the forum is medically qualified, what works for one member doesn't for another, Please read through the links I posted on your first post
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