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  • About Arthritis
    Common Topics
    woman holding her wristWhat Is Arthritis?

    Arthritis is not one disease. Learn about the different types of arthritis, how they differ and why it’s important.

    microbesInflammation and the Immune System

    Body-wide inflammation is at the root of most chronic diseases — and you may have more control over it than you think.

    Patient talking with nurseNewly Diagnosed With Arthritis

    A new arthritis diagnosis can be overwhelming. These tips can help.

    • Understanding Arthritis
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    • Where it Hurts
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    Woman holding shoulderWebinar: Touch Therapies for Pain Management

    Learn the evidence behind popular touch therapies for arthritis, including what to try and what to avoid, for how long and when.

    Managing Arthritis Care Costs

    Learn the basics about health care costs and financial tools available to you.

    Man with head in hands on bedWebinar: Arthritis Fatigue Causes and Solutions

    Learn the various causes of arthritis-related fatigue and strategies to combat weariness.

    • Treatment Plan
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  • Healthy Living
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    Woman with upset stomachMicrobiome, Gut Health & Arthritis

    Microbiome, microbes, microorganisms – these terms may be confusing, but the types of bacteria living in and on our bodies can impact arthritis. Learn what helps or harms the microbiome and the health of your gut and discover dietary changes that can make a difference. This episode was originally released on January 19, 2021.

    man exercisingStairs Workout Demo

    Strengthen your leg muscles and improve your stability to make going up and down stairs safer and easier.

    woman consoling anotherArthritis and Mental Health

    Learn about the connection between arthritis, depression and anxiety and how these conditions can make your arthritis worse.

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    2023 JA Family Summit

    Learn about the National Juvenile Arthritis Conference, a place for families to connect, share and learn.

    JA Camps

    The Arthritis Foundation’s JA camp programs give kids with arthritis and related childhood rheumatic diseases the chance to make lasting memories.

    Juvenile Arthritis Volunteer

    • About Juvenile Arthritis
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    Transforming Clinical Interactions

    The Live Yes! Arthritis community connects patients with others online and in-person for support and education, and encourages patients to play an active role in their health care.

    Partners 4 Patients with Arthritis

    The Arthritis Foundation recently launched an initiative to build stronger relationships and increase recognition of our most engaged practices. 

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    See how we're aiming to address the growing shortage of arthritis specialists, especially in under-served parts of the country.

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    OACS Forum Series

    The Osteoarthritis Clinical Studies Forum Series features OA thought leaders from across the globe discussing the future of how the disease can be treated to improve patient outcomes.

    man bandaging boy's kneeConquering Childhood Arthritis

    The Arthritis Foundation is mobilizing patients and their families to engage in studies comparing the effectiveness of treatments for juvenile arthritis and funding research for more options.

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    Capital hillAction Center

    Take action today - use the resources here to learn who your elected officials are, what opportunities we have to advocate from the comfort of your own home, federal and state legislation, and more!

    LiveYes! Insights thumbnailLive Yes! INSIGHTS

    Share your experience in a 10-minute assessment to be among those changing the future of arthritis.

    woman listening to podcastLive Yes! Podcast

    You may have arthritis, but it doesn't have you. The Arthritis Foundation’s one-of-a-kind podcast. Hosted by patients, for patients.

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Position Yourself for a Good Night’s Sleep 

When joint pain makes sleep elusive, follow this joint-by-joint guide to getting comfortable and finding the right sleep position for you. 

By Mary Anne Dunkin

Restful sleep is important to almost every aspect of your health — including managing your pain and your arthritis. Yet pain from arthritis can make getting to sleep and staying asleep difficult. Finding ways to ease pressure on your painful joints is key.

Experts recommend you start by taking a closer look at what you sleep on — and in. If your mattress sags or has depressions where you sleep, it’s probably time for a new one — or at least to have someone rotate the one you have, says Meryl Picard, PhD, assistant professor in the Department of Occupational Therapy at Seton Hall University in South Orange, New Jersey. Sheets and pajamas should be made of smooth material (cotton, silk or microfiber) that allow you to move freely at night. Friction that inhibits movement can lead to morning stiffness, she says.

Next, look for ways to soothe sore joints. Manisha Sheth, PhD, assistant professor of occupational therapy in Southern California at West Coast University, recommends a warm bath or shower before bed. For individual joints, apply topical analgesics or microwavable hot packs. If joints are inflamed, a freezable gel pack wrapped in a towel provides cooling relief.

In addition, try this joint-by-joint guide to sleep positions and other tips to sleep with less pain. But if you have had joint surgery, ask your surgeon about any positions or movements you should avoid.

Neck

The goal is to keep your neck in a neutral position, says Picard. If you are a back sleeper, occupational therapists (OTs) recommend using a thin pillow that will keep your spine aligned while you sleep. Side sleepers should choose a taller pillow under their neck so their neck aligns with their head. An alternative, says Sheth, is to use a U-shaped travel pillow or rolled up towel to support your neck. Avoid sleeping on your stomach if you have neck pain, says Picard. “When you are truly on your stomach your head has to be rotated to the right or the left, so for people who have predominant pain in their neck, that can be really difficult.”

Back

Align the normal curves of your back starting with a thin pillow beneath your head. For back sleepers, Picard recommends adding a pillow underneath the small of the back and another under the knees. For side sleepers, add a small pillow beneath the curve at your waist and one between your knees. Stomach sleeping isn’t recommended, but if you do it, place a thin pillow under your pelvis, or turn slightly onto your side with your lower leg bent at the hip and knee to support you, Picard says.   

Shoulders

Side sleepers should lie on the side that is not painful and place a thick pillow under the arm of the painful shoulder to keep it elevated. Shift the shoulder back instead of letting it slump forward if possible. When back sleeping, place a pillow under each arm. This can also be helpful for elbow pain, says Picard.

An alternative for back sleepers, says Sheth, is to sleep with a wedge under your trunk to support your upper body at 45-degree angle. Add a roll or pillow under your knees.

Wrists and hands

For pain from carpal tunnel syndrome or from wrist or hand joint arthritis, splints may be helpful for holding hands in a position that reduces pain. Picard advises having a splint fitted by an OT. “If the fit is not right, you could end up causing more pain,” she says. If hand pain with swelling is a problem at night, ask your OT about using compression gloves.

Hips

Side sleepers should lie on the hip that isn’t painful, and place one or more pillows between the legs. When lying on your back, place a pillow or rolled up blanket beneath your knees and possibly another under the small of your back. 

Knees

When sleeping on your back, place pillows beneath your knees. When sleeping on your side, place one or more pillows between your knees. Picard recommends experimenting with one, two or even three pillows to find what works for you. If you wake up in the night to find you have kicked the pillows around, simply reposition them for comfort and go back to sleep.

Feet

When gout or arthritis affects the small joints of the feet, the weight of even a bed sheet or blanket can keep you awake with pain. Picard recommends blanket lifters, which attach to the mattress over the fitted sheet but underneath the top sheet and blankets to hold them above painful feet and lower legs. For foot swelling that interferes with sleep, ask your OT about compression stockings.

While the right position can reduce pain and help you sleep, Picard generally advises against devices that confine you to one position overnight. “If you don’t move, joints can be very stiff,” she says. “We want people to be moving around.”

Published 5/7/2021; Reviewed 3/28/22

Managing Pain
View All Articles
Arthritis Pain and Sleep Disorders: A Vicious Cycle

Managing Pain

Arthritis Pain and Sleep Disorders: A Vicious Cycle
Arthritis pain and sleep disorders that are common with arthritis can lead to disturbed sleep. Learn more about them and how to sleep better.
Read More
Quiz to Help Manage Pain
This eye-opening quiz may be just what you need to help you take control of arthritis pain.
Take the Quiz
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The Arthritis Foundation is focused on finding a cure and championing the fight against arthritis with life-changing information, advocacy, science and community. We can only achieve these goals with your help. Strong, outspoken and engaged volunteers will help us conquer arthritis. By getting involved, you become a leader in our organization and help make a difference in the lives of millions. Join us and become a Champion of Yes.

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Live Yes! INSIGHTS


Give Just 10 Minutes.

Tell us what matters most to you. Change the future of arthritis.

By taking part in the Live Yes! INSIGHTS assessment, you’ll be among those changing lives today and changing the future of arthritis, for yourself and for 54 million others. And all it takes is just 10 minutes.

Your shared experiences will help:

- Lead to more effective treatments and outcomes
- Develop programs to meet the needs of you and your community
- Shape a powerful agenda that fights for you

Now is the time to make your voice count, for yourself and the entire arthritis community. 

Currently this program is for the adult arthritis community.  Since the needs of the juvenile arthritis (JA) community are unique, we are currently working with experts to develop a customized experience for JA families. 

How are you changing the future?

By sharing your experience, you’re showing decision-makers the realities of living with arthritis, paving the way for change. You’re helping break down barriers to care, inform research and create resources that make a difference in people’s lives, including your own.

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Meet Our Partners

As a partner, you will help the Arthritis Foundation provide life-changing resources, science, advocacy and community connections for people with arthritis, the nations leading cause of disability. Join us today and help lead the way as a Champion of Yes.

Trailblazer

Our Trailblazers are committed partners ready to lead the way, take action and fight for everyday victories. They contribute $2,000,000 to $2,749,000

Visionary

Our Visionary partners help us plan for a future that includes a cure for arthritis. These inspired and inventive champions have contributed $1,500,00 to $1,999,999.

Pioneer

Our Pioneers are always ready to explore and find new weapons in the fight against arthritis. They contribute $1,000,000 to $1,499,999.

Pacesetter

Our Pacesetters ensure that we can chart the course for a cure for those who live with arthritis. They contribute $500,000 to $999,000.

Signature

Our Signature partners make their mark by helping us identify new and meaningful resources for people with arthritis. They contribute $250,000 to $499,999.

Supporting

Our Supporting partners are active champions who provide encouragement and assistance to the arthritis community. They contribute $100,000 to $249,999.

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