Where should I put the pillow when sleeping with a sore knee?

Positions that usually help

• Side lying: lie on the less painful side with a firm pillow between your knees and ankles so the knees do not press together and the top leg stays level with the hip
• Back lying: place a pillow under the calves so the knee rests close to straight; a very thin cushion under the knee is acceptable for short periods if you have arthritis and no recent surgery
• Stomach lying: often uncomfortable for kneecap pain; if you prefer it, a small pillow under the shin takes pressure off the front of the knee

A short routine before bed

• 1. Take a short, easy walk or do a few minutes of gentle bike or leg exercises in the evening to reduce stiffness
• 2. Do ten slow knee bends and straightens lying on the bed
• 3. If the knee is swollen or aches after a busy day, elevate it for 20 minutes and use ice wrapped in a cloth
• 4. If your doctor has recommended pain relief, time it as advised so it covers the night
• 5. Keep the bedroom cool; in a Qatar summer the air conditioning is helpful, but a light blanket over the knee prevents it stiffening in a cold draught

After knee surgery

Most surgeons recommend sleeping on your back with the knee straight for the first few weeks, with any brace worn as instructed and the heel on a pillow. Avoid a pillow under the knee, which can lead to a knee that will not straighten. Side lying with a pillow between the knees is usually possible after a few weeks; ask your surgeon when it is safe for your operation.

When night pain needs attention

Pain that wakes you regularly, especially with swelling or a knee that is hot and red, deserves an assessment. See a doctor urgently for night pain with fever or after surgery with calf swelling. Persistent night pain from arthritis is also one of the factors a knee surgeon in Doha considers when discussing treatment options.