When your elbow has started hurting recently, you might notice it most in the morning, when it feels stiff and sore before the day has even started. Often that comes down to how your arm spent the night. This guide will help you find comfortable arm positions and support, so your elbow can rest while it settles.

Why your elbow position matters at night

Most of us sleep with our arms bent. We tuck a hand under the pillow, curl up with our arms close to our chest, or rest our head on our hand. These positions can keep the elbow fully bent for hours.

When your elbow stays fully bent for a long time, the tissues around it are held in one position with little movement. A nerve that runs along the inside of the elbow is also stretched and squeezed when the elbow is bent. For a sore elbow, a night in this position can leave it feeling stiff, achy or tingly in the morning.

What to expect as it settles

Most recent elbow pain settles well with time. For one of the most common types, pain on the outer side of the elbow, research suggests around nine in ten people improve within a year, even without specific treatment. Looking after your elbow at night, and keeping it gently moving during the day, can help that process along.

Comfortable positions to try

The aim is to keep your elbow fairly straight, or only slightly bent, and supported. Some options to try:

• On your back, rest your sore arm on a pillow beside you, with your elbow straight or slightly bent.
• On your side, avoid lying towards the sore elbow side. Hug a pillow and rest your sore arm on top of it, with your elbow relaxed.
• Avoid lying directly on your sore elbow or tucking your hand under your pillow or your head.

Simple ways to keep your elbow straighter

If you find you keep curling your arm up during the night, a couple of simple tricks can help:

• Place a pillow along your arm, so it rests straighter without you having to think about it.

The aim is gentle support, not holding your arm rigidly straight. It should still feel comfortable enough to sleep.

Easing morning stiffness

Many people find their elbow is stiffest first thing. Gentle movement once you are up usually helps it loosen. Something to try:

• Slowly bend and straighten your elbow a few times, within a comfortable range.
• Turn your palm up, then down, a few times.
• Gently open and close your hand.
• Run warm water over your elbow and forearm.

During the day

How you use your arm during the day affects how your elbow feels at night. Some things to try:

• Lift things with your palm facing up, rather than down, where you can.
• Use both hands for heavier things, like a full kettle or a bag.
• Take short breaks from gripping your mouse or phone, and change your grip.

Gentle movement usually helps recent elbow pain settle more than keeping it completely still. Your VIDA pain check-in is a good way to keep track of how things are shifting over time.

What to take away

• Keep your elbow fairly straight and supported on a pillow while you sleep.
• Avoid tucking your hand under your pillow or lying on your sore elbow.
• Wrap a towel loosely around your elbow if you tend to curl up.
• Ease morning stiffness with gentle bending and straightening.
• Lift with your palm up and take breaks from gripping during the day.

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