Experts Urge 5 Habits to Cut Arthritis Risk and Protect Joints

Q: Could your nightly sleeping position be the secret cause of your chronic joint pain?

Yes. Your sleeping position can be a real contributor to chronic joint pain, especially in the shoulders, hips, knees and lower back, though it is rarely the only cause. Experts say pain often worsens at night because joints stay still for hours, which can increase stiffness and reduce the normal movement of lubricating joint fluid. Poor alignment during sleep can add strain: a shoulder pinned under the body, hips twisted, or knees stacked without support may irritate joints over time. That is why sleep is now considered part of joint-health prevention, alongside exercise, weight control, injury prevention and an anti-inflammatory diet. The fix is usually practical. Back sleeping is often recommended for spinal alignment, with a pillow under the knees to reduce stress on the lower back, hips and knees. Side sleepers generally do better with a pillow between the knees to keep the hips and spine aligned; hugging a pillow can also reduce shoulder strain. Sleeping on the stomach is usually discouraged because it can strain the spine and neck. Still, sleep position is only one piece of the picture. Excess weight, weak supporting muscles, repetitive strain, arthritis, inflammation and poor sleep quality can all drive nighttime pain. If pain is persistent, wakes you regularly, or comes with swelling, warmth, redness, fever or prolonged morning stiffness, experts advise seeing a doctor early. Persistent joint pain should not be dismissed as just a bad mattress or sleeping posture.

3 articles · Updated · 69News WFMZ-TV · Jun 18

Five daily habits can help lower arthritis risk and protect joints over time, experts said, even though the condition is not always preventable.
Regular movement tops the list: walking, swimming, yoga and strength training help keep joints flexible and strengthen the muscles that support them.
Healthy weight and injury prevention also matter because extra pounds strain knees, hips and the lower back, while repetitive stress and poor lifting form can raise long-term risk.
An anti-inflammatory diet built around fruits, vegetables, fish, nuts, olive oil and whole grains may support joint health, and experts said poor sleep can also worsen inflammation.
Persistent pain, swelling or stiffness should be checked early, since prompt treatment can slow progression and improve quality of life.