If you wake up with that nagging ache in your elbow, whether it’s tennis elbow on the outer part or golfer’s elbow on the inside, you are not imagining it. Morning pain isn’t just random, and it’s not just part of ageing. For many executive moms who spend the day typing, lifting, multitasking, and trying to squeeze in self-care, nighttime is supposed to be when our body rests and recovers. But if your sleeping position is aggravating your elbow, it could be sabotaging your healing without you realising it. In this blog lets discuss how elbow pain can flare up in the mornings and some easy ways to avoid it.
Throughout the night, your body is hardly moving or it has reduced movement. But for people dealing with tennis or golfer’s elbow who wake up with morning pain, poor sleeping posture can add pressure to already irritated tendons and nerves, causing pain to spike first thing in the morning. If you tend to sleep with your arms curled under your pillow, tucked tightly, or wake up with a bent elbow your muscles, tendons, and nerves are staying compressed for hours. Here are some tips to avoid morning elbow pain:
Sleep With Your Arm Supported, Not Curled:
Try to keep your elbow slightly bent but never fully tucked in or completely straight. A small pillow or rolled towel can be used to support your forearm so it stays relaxed and aligned.
Quick Tip: If you are a side sleeper, hug a pillow in front of you to stop your elbow from folding too tightly inward.
Avoid Sleeping With Your Wrist or Hand Under Your Head:
This common position compresses nerves that run through the elbow and wrist. It also strains your forearm muscles and keeps them under constant tension, making both tennis and golfer’s elbow symptoms worse.
Quick Tip: Try placing your hand on your torso or beside you with a small pillow support if you are a back sleeper. Keep your hand on the pillow next to your head if you are a side sleeper.
Use a Body Pillow for Alignment:
A body pillow can help keep your shoulders, elbows, and wrists in better alignment, especially if you toss and turn at night. It also helps take the strain off your upper body by giving your joints something to rest on naturally and avoiding an increase in the elbow inflammation.
Watch this video to learn more about "How to maintain a good posture while sleeping in a side lying position"
You don’t need to overhaul your entire routine. Just making a few simple adjustments to your sleeping posture can help your elbows recover more effectively so you wake up with less pain and more energy.
Do you want an easy, at-home way to manage your tennis or golfer’s elbow pain, without painkillers or complicated routines? The Tennis Elbow & Golfer’s Elbow Relief Course is designed exactly for busy executive moms like you because you deserve to feel better without sacrificing your momentum. Get the course on "Simple Solutions to Manage your Tennis Elbow" HERE. In this course you can learn effective, easy-to-implement techniques to manage and reduce tennis elbow pain so you can move more comfortably, strengthen your arm, prevent flare ups, achieve long term relief and much more.
You can get on the waitlist of the course "Simple Solutions to Manage your Golfers Elbow" by replying to this blog in the comments.
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