I don’t know about you, but for me, getting into bed, moving onto my left side and hugging my little pillow is my ideal sleep position.So, imagine my surprise when I had my knee replaced and was confined to sleeping on my back. If I could get into bed at all. For the better part of two months.
One sleepless night, instead of just sitting in frustration, I started coming up with ideas on what I could do. It was very easy to look at what I couldn’t do and sit there. But I didn’t want to stay in that place and in that energy. So, I started looking at what I could do.
What I started doing was telling myself, I’m learning.
Because I really liked slipping into that position of self-pity. And that absolutely did nothing for my energy. So, every time I felt myself starting down that slippery slope, I would simply tell myself, I’m learning how to do this.
This is an adjustment. And I will figure this out in time.
When Can You Sleep on Your Side After Knee Replacement?
This is the number one question everybody asks:
When can I sleep on my side after knee replacement?
And the answer is, it’s relative to you.
Everyone heals at their own pace. What worked well for me may not be ideal for you. This is where I’m going to stick to the books and tell you to follow your doctor’s and physical therapist’s specific instructions regarding sleep position after knee replacement surgery.
Quite honestly, this guidance usually comes from your physical therapist more than your surgeon. So, consult them to gauge what your specific timing will be.
For most people, it takes a few weeks to comfortably return to side sleeping after knee replacement.
For me, I was able to start transitioning around 4 to 6 weeks. But the transition was slow. Some nights worked. Some didn’t.
If this is something you truly want to work toward, let your physical therapist know. They can begin giving you exercises and techniques to help you get there safely.
Top Tips for Side Sleeping During Knee Replacement Recovery
Once you decide this is the direction you want to head, here are the tips that helped me.
The Power of Pillows
My pillow was my new best friend during recovery.
Getting a small pillow between your knees is crucial when side sleeping after knee replacement. I would elevate my leg, move toward my side, then slide my non-surgical leg under the pillow and rest my surgical leg on top.
This came after several nights of just adjusting my hips before even attempting to swing my leg over.
Pillows help maintain alignment and prevent your knees from touching, which never felt natural to me at first. They also reduce stress on that newly replaced joint.
You may need to experiment with different pillow sizes and thicknesses to find what feels most supportive.
Pain Management
I know you want to wean yourself off pain meds as soon as possible. I did too.
But taking medication before bed, or using a natural sleep remedy, can help your body be more restful and minimize discomfort through the night. Sleep after knee replacement is when your body does its repairing. That matters.
Listen to Your Body
Especially as you transition.
Pain is a signal. If you’re trying to sleep on your side and it’s increasing discomfort, this may not be the time yet.
There were nights I was successful and could fall asleep for 20 or 30 minutes on my side. Then I had to remove the pillow and get back on my back.
Because this is an adjustment. And healing is not linear.
Like everything else in knee replacement recovery, sleep is something we learn how to do again.
This recovery is not just physical. It’s emotional and mental too.
And if you don’t want to walk through it alone, I invite you to join my Facebook community. You’ll find people who are navigating sleep after knee replacement right alongside you.
If you would like specific help with your knee replacement recovery, I offer free 20-minute consultations.
Remember friend, this is your knee replacement adventure. It’s long.
But you are determined, courageous and resilient. And yes. You’ll sleep on your side again.
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