Are you losing sleep because of your elbow pain? Is your normal sleeping position suddenly uncomfortable? You're not alone—tennis elbow often feels worse at night.
Real Patient Story:
Bryan, a 55-year-old teacher, kept waking up at night due to sharp pain in his right elbow. After trying different pillows and pain relievers with no luck, he visited a physiotherapist. A few adjustments to his sleeping posture and a simple stretch routine helped him sleep through the night within a week.
What is Tennis Elbow?
Tennis elbow, or lateral epicondylitis, is a repetitive strain injury that affects the outer part of the elbow. It's caused by overuse of the forearm muscles and tendons—not just from swinging a racquet.
It can also result from:
- Frequent typing and mouse use
- Heavy lifting
- Home repair or painting
- Playing musical instruments
Why Does Your Sleeping Position Affect Tennis Elbow?
When you sleep, your body works to repair tissue and reduce inflammation. But certain sleeping positions can restrict blood flow or put pressure on already-irritated tendons—making things worse.
Sleeping in an optimal position helps:
- Maximize blood circulation
- Minimize tendon irritation
- Support proper alignment of the elbow and wrist
Here’s How YOU Can Optimize Your Sleeping Position
Do You Sleep on Your Side?
Avoid sleeping on the side of your affected elbow.
Instead:
- Use a pillow to support your elbow in front of your body.
- Keep the wrist neutral—not bent or curled inward.
Do You Sleep on Your Back?
Back sleeping is often the best choice.
Tips:
- Rest your elbow on a small pillow or across your torso.
- Avoid locking the arm straight; a slight bend is ideal.
3 Sleeping Positions to AVOID
1. Sleeping on the Affected Arm
Direct pressure on the elbow worsens irritation and reduces blood flow, delaying healing.
2. Sleeping with Your Arms Above Your Head
This stretches the elbow tendons and can worsen inflammation overnight.
3. Sleeping with Wrist/Elbow in a Tight Curl
Curling your arms tightly (fetal position) can compress nerves and tendons.
Tip: Use a rolled towel to prevent over-flexing the joint.
Your Take-Home Message
Tennis elbow is an overuse injury that affects your tendons—but how you rest those tendons at night can either help or hinder recovery.
Making simple adjustments to your sleeping position is one of the easiest (and free) ways to support your healing process.
Pair this with gentle stretching and physiotherapy for best results.
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FREE Download: Grab our “5 Best Sleep Tips for Elbow Pain Relief” PDF to start healing tonight.
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FAQ
Q: How long does tennis elbow last?
Most people recover in 6–8 weeks with physiotherapy. However, chronic strain or improper rest can prolong recovery. A therapist can help tailor your activities and treatment to speed things up.
Q: Can sleeping positions make tennis elbow worse?
Yes. Sleeping on your affected elbow or with arms overhead compresses irritated tendons, reduces blood flow, and increases pain. Correcting your posture can significantly improve symptoms.
Q: Should I wear a brace at night for tennis elbow?
Some people benefit from wearing a night brace or elbow strap to keep the joint in a neutral position. Ask your physiotherapist to assess if this is right for you.
