What is the Best Position for Knee Pain? 

What is the Best Position for Knee Pain, nerve discomfort thigh

Knee pain is a common issue for many people around the world, and learning how to deal with it is hugely important. 

Knee pain can happen to anyone but is most common in older people due to weaker bones. Young adults typically suffer from knee pain due to a sports injury or during exercise. If the condition is not treated in time, it can get worse. 

Let’s learn about the causes, treatment, preventions, and best positions for the knee.

Is It Better to Rest or Move with Knee Pain?


Patients often wonder if it is better to rest or move with knee pain. While there is no definite answer to this, it depends on the diagnosis and severity of the pain.

If the pain does not last for a long period, you will need only 2-3 days of rest to relieve your pain, but it might take longer if the injury is severe. 

It’s a great idea to get in touch with a physician as soon as possible to rule out the cause and get treatment advice. Unless your doctor advises complete bed rest, too much rest can also weaken your bones. 

Some of the major causes of joint pain are swollen knees, instability, injuries, and the inability to straighten your knee. A proper consultation can help you in quick recovery.

The right exercise program, such as cardio, will be beneficial for your bones and will help to get relief from pain as it will strengthen your muscles. If you don’t want to invest yourself in exercise, then a simple walk will also help. 

How to Diagnose a Knee Problem?


A suitable treatment and position for knee pain is impossible without an appropriate diagnosis. The doctor may suggest the following tests to diagnose the problem. 

X-ray – An x-ray is taken to detect bone fracture or osteoarthritis.

Ultrasound – An ultrasound is preferred when the doctor wants to check the movement of your joints.

CT scan – Your doctor may prescribe a Computerized Tomography (CT scan) when they suspect an issue in the cartilage.

MRI – Magnetic Resonance Imaging (MRI) helps disclose injuries that occur due to soft tissues such as tendons, muscles, ligaments, etc.

Bone Scintigraphy – Radionuclide Bone Scan, this scan, also known as bone scintigraphy, is taken to check the cell activity and to notice blood flow to the bones.

Best Sitting Position for Knee Pain


An improper sitting position can cause knee pain, reduce blood circulation, and create soreness in your joints. Healthcare experts recommend keeping your knees aligned with your hips at a 90-degree angle when sitting.

While driving, you should pull your seat close to the steering to create enough room for your knees to be in a relaxing position.

Avoid sitting in a cross-legged or knee-bent position as it puts pressure on your joints. Also, avoid sitting for longer hours. Try taking breaks and practising doing a walk.

A little exercise will help relax your muscles and allow your blood flow. Keeping the knee in the right position will prevent pain and allow you to sit comfortably without hurting your joints.

How Should I Lay to Relieve Knee Pain?


Lying in the same position may cause stiffness in your joints, resulting in pain. So, never lay in such a way that you get sore joints. Instead, try different sleeping positions. Place a pillow under or between your legs for a comfortable slumber and correct posture.

Throbbing Knee Pain at Night

Throbbing knee pain occurs from injuries or musculoskeletal disorders. Levels of anti-inflammatory hormones are naturally lower at night, which stimulates pain during sleep. Other causes of throbbing pain are osteoarthritis, bursitis, and runner’s knee.  

How to Sleep with Arthritis Pain in Knee

It is suggested to be extra careful while sleeping as there are higher chances of hurting yourself as you can’t control your movements. Besides taking adequate measures to save yourself from pain at night, such as sleeping with a pillow between your legs, it is also important to take your medication. Take pain medications before sleeping and massage your knees to ease the pain.

How to Relieve Knee Pain at Night

You should consult your doctor and have proper medication to relieve your pain. Besides that, a walk or light yoga can help you get rid of your knee stiffness and loosen your muscles. Putting on ice packs and applying heat to your knees also give you an instant sense of relaxation. 

It is recommended to apply heat first, increasing blood flow, and then apply ice to stop the blood from creating swelling around the area. Stretching before sleep can also prevent pain and help you enjoy a peaceful sleep.


As we get older, we face different sorts of pains that we often ignore. Knee pain is commonly one of them, which can make your days and night worse if not treated on time and in the right way.

Never ignore your joint pain if you face any serious signs such as swelling of the knee, shifting of the knee, or feeling serious pain. Always reach out to a doctor to cure your pain before it worsens. The best position for knee pain includes sitting in a straight posture with your knees and hips at a 90-degree angle.


What Is The Fastest Way To Recover From Knee Pain?

You should try the RICE method for fast recovery from knee pain. R means rest. I refers to ice, C means Compression, and E means Elevate. It means having proper rest, applying ice on your joint, compressing with a bandage to cover, and elevating your foot to keep your knee high. Keeping your knee high will help to reduce inflammation.

Why Do I Have Knee Pain at Night?

Arthritis pain is more common during the night or early morning due to reduced hydrocortisone at night levels that increase irritation in your joints and makes your swelling painful. The best way to avoid pain at night is to sleep at the same time every day, do mild exercise, and take pain medicine before sleeping.



Subscribe to Our Newsletter

Be the first to get the latest news, free expert guides, tips, tricks and discounts.


Join 5,000+ Others, Get Access to our FREE Bundle of Resources and Feel the Best You’ve Ever Felt!

Enter your email address below, and we will instantly send your free PDFs to your inbox.

Oops! We could not locate your form.

“Thanks for those amazing guides, guys! Game changer!” ️ Tom, City of London”


Best Knee Pain Physiotherapists Near Me

Knee pain can be an excruciating experience that can severely impact your daily activities. Physiotherapy is one of the most effective treatments for knee pain

Effective Hip Pain Physiotherapy Near Me

Hip pain can be extremely debilitating, making it difficult to perform even the most basic tasks. Ignoring hip pain can lead to further complications and

Subscribe to Our Newsletter

Be the first to get the latest news, free expert guides, tips, tricks and discounts.

before you go - if you haven't already - put a request in for a free assessment


However, our growing brand newsletter does offer:

  1. Direct access to ask our therapists questions
  2. Exclusive deals only for those who are subscribed
  3. The best knowledge hub in London physiotherapy with tips to make you feel amazing

Don’t miss out.