If you often turn over at night, try placing another pillow behind your back to keep you on your comfortable side.
Instead of a regular pillow, you might find a foam block more supportive. Once you find a comfortable position, try surrounding yourself with pillows. That can help keep you secure in your spot, even if you move in your sleep. [4] X Expert Source Ashley Mak, DPTPhysical Therapist Expert Interview. 3 March 2020.
If you do sleep on your stomach, place a flat pillow under your stomach and pelvis. Also use a flat pillow for your head, or don’t use one at all so your neck stays straight.
Turn off your computer, TV, and phone an hour before bed. The light from the screens can stimulate your brain and keep you awake. Keeping a consistent schedule also helps you sleep better. Try to get up and go to bed at the same time each day. Make sure your room is dark, quiet, and cool as well. This is the best environment for sleep.
Always follow the dosing instructions when you take medication, and never take more than you’re supposed to without your doctor’s orders. Other pain relievers like ibuprofen and acetaminophen can also treat your pain, but they don’t last as long. You might wake up in pain during the night. Anti-inflammatory medications like ibuprofen, aspirin, and naproxen are best because they help muscle strains heal in addition to treating the pain. [9] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
Never apply ice directly to your skin without wrapping it in a towel first. This can cause frostbite.
If you have an injury that’s less than 48 hours old, then use ice instead of heat. Always test the heating pad to make sure it’s not too hot before using it.
If you want a bit more cushion, use a foam pad on top of the mattress to distribute your weight evenly. Remember that a new mattress can make you a lot more comfortable, but it doesn’t actually treat your sore muscles.
For an easy hip stretch, place a folded towel on the ground and kneel onto it with your right knee, and place your left foot in front of you in a lunge position. Lean forward to put more weight on your left foot to stretch your right hip flexor. Hold this for 30 seconds, then repeat it for the other side. [13] X Research source A butterfly stretch is another easy one. Sit on the ground and put the soles of your feet together in front of you. Keep your back straight and relax your legs so your knees sink towards the floor. Hold this pose for 15-30 seconds. [14] X Research source
Staying active can also help you sleep better when you’re not in pain. It’s an overall good habit. If any exercises do cause pain, stop right away. You could cause more damage if you push too hard. [16] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
The therapist will probably give you a list of exercises to do at home. Make sure you follow all their instructions and stay consistent with these exercises for a quick recovery. You may need a referral or prescription for physical therapy, so visit your regular doctor first.
