Why Do My Elbows Hurt When I Sleep

Waking up with sore, achy elbows can really start your day on the wrong foot. If you’re wondering ‘why do my elbows hurt when i sleep,’ you’re not alone. This common issue often stems from your sleeping position putting prolonged pressure on the joint or nerves. Let’s look at the reasons and, more importantly, what you can do about it.

This heading sums up the core question. The pain typically falls into two categories: pressure-related or inflammation-related. During the day, your arms and elbows move constantly. At night, you might hold one position for hours. This can compress nerves or strain tendons, leading to that morning stiffness and pain.

Common Causes of Nighttime Elbow Pain

Understanding the root cause is the first step to fixing the problem. Here are the most likely culprits.

Pressure on the Ulnar Nerve (Funny Bone)

This is a very frequent cause. The ulnar nerve runs through a groove on the inside of your elbow. If you sleep with your arms bent or with your elbow pressing hard into the mattress, you compress this nerve.

You might feel numbness or tingling in your ring and pinky fingers.
The pain can be a sharp, shooting sensation or a dull ache inside the elbow.
This is sometimes called “cell phone elbow” or cubital tunnel syndrome.

Sleeping Position

Your favorite sleep pose might be the problem. Side sleepers often tuck their arms under the pillow or body, bending the elbow sharply. Stomach sleepers may twist their arms into awkward angles. Even back sleepers can place their hands on their chest, bending the elbows for long periods.

Tendinitis (Tennis or Golfer’s Elbow)

If you have overused your forearm muscles during the day, the tendons on the outside (tennis elbow) or inside (golfer’s elbow) can become inflamed. At night, the lack of movement allows stiffness to set in, making the pain noticeable upon waking.

Arthritis

Osteoarthritis or rheumatoid arthritis can cause elbow joint pain. Laying still for hours can lead to joint stiffness. The pain from arthritis is often a deep ache within the joint itself.

Bursitis

Your elbow has a fluid-filled sac (bursa) at the tip to cushion the bone. Leaning on your elbow for long periods, even in sleep, can inflame this sac. This causes pain and swelling right on the pointy part of your elbow.

Immediate Relief and Prevention Strategies

You don’t have to just live with the pain. Try these practical steps to find relief and prevent it from happening again.

Adjust Your Sleeping Position

This is the most effective change you can make. The goal is to keep your arms straighter and avoid pressure points.

For side sleepers: Hug a large, firm body pillow. This keeps your top arm supported and prevents you from rolling onto your bottom arm. Try to keep that bottom arm straighter in front of you, not tucked under.
For back sleepers: Place a thin pillow under each forearm to support them and keep a slight bend, not a sharp angle. Let your hands rest palms-down at your sides.
For stomach sleepers: Try to transition to side or back sleeping. If you must sleep on your stomach, keep your arms down by your sides or overhead in a “superman” pose to minimize elbow bending.

Use Supportive Pillows and Braces

Special gear can train your body to sleep in a better position.

A elbow brace or splint: Wearing a soft, padded brace at night can prevent you from bending your elbow too deeply. It acts as a gentle reminder.
Pool noodle trick: Wrap a towel around a section of pool noodle and tape it. Wear it on the back of your bent elbow to stop you from flexing it completely during sleep.
Invest in a good mattress and pillow: A mattress that’s too firm can create pressure points. A pillow that keeps your neck aligned helps your whole arm position.

Try Gentle Stretching Before Bed

Loosening up the muscles and tendons around your elbow can reduce nighttime tension.

Wrist flexor stretch: Extend your arm straight out, palm up. Gently pull your fingers back toward your body with the other hand. Hold for 30 seconds. Repeat 3 times.
Wrist extensor stretch: Extend your arm straight out, palm down. Gently push your hand down toward the floor. Hold for 30 seconds. Repeat 3 times.
Gentle nerve glide: Make a “stop” gesture with your hand, fingers up. Tilt your head away from the arm, then gently straighten and bend the elbow. Do this slowly 10 times.

When to See a Doctor

Most elbow pain from sleep improves with home care. But certain signs mean you should seek professional medical advice.

The pain is severe or keeps getting worse.
You notice significant swelling, redness, or warmth around the elbow.
You have persistent numbness or weakness in your hand or fingers, especially during the day.
You heard a pop or crack at the time of an injury before the pain started.
Home remedies haven’t helped after two or three weeks.

A doctor can provide a proper diagnosis. They might recommend physical therapy, corticosteroid injections, or other treatments depending on the cause.

Long-Term Habits for Healthier Elbows

Preventing elbow pain isn’t just about night time. Your daily activities play a huge role.

Mind Your Desk and Phone Posture

Leaning on your elbows at a desk or holding a phone to your ear for hours strains the same structures.

Use a headset or speakerphone for long calls.
Ensure your desk chair and keyboard height allow your arms to rest comfortably with elbows at about a 90-degree angle.
Use padded armrests.

Strengthen Forearm Muscles

Stronger muscles support the joint and take load off the tendons.

Wrist curls: Hold a light weight, palm up. Rest your forearm on a table and curl your wrist up. Do 2 sets of 15.
Reverse wrist curls: Same position, but palm facing down. Lift the back of your hand up.
Grip strengthening: Squeeze a stress ball or use a grip strengthener for a few minutes each day.

Apply Ice or Heat

Use ice if the elbow is inflamed, swollen, or painful after activity. Apply an ice pack for 15 minutes. Use heat for general stiffness or achy muscles before stretching. A warm shower in the morning can help loosen up a stiff joint.

FAQ Section

Q: Why do my elbows hurt when I wake up?
A: Morning elbow pain is usually from staying in one position all night, which can compress nerves or cause stiff joints and tendons. Inflammation from conditions like tendinitis or arthritis also flares up after periods of rest.

Q: How should I sleep to avoid elbow pain?
A: Try to sleep on your back with your arms straight at your sides, supported by thin pillows. If you’re a side sleeper, hug a body pillow to keep your top arm supported and avoid bending the bottom arm sharply. The key is minimizing sharp angles and pressure points.

Q: Can a bad pillow cause elbow pain?
A: Yes, indirectly. A pillow that doesn’t support your neck properly can cause you to twist or slump, leading to poor arm and shoulder positioning. This can put strain on your elbows over the course of the night.

Q: What does it mean if my elbow hurts and my fingers are numb?
A: Numbness, especially in the ring and pinky fingers, strongly suggests ulnar nerve compression at the elbow. This is common from sleeping with your elbows bent tightly. If it persists during the day, see a doctor.

Q: Are there exercises for elbow pain from sleeping?
A: Yes, gentle stretching of the wrist flexors and extensors before bed and after waking can help. Strengthening your forearm muscles with light weights during the day also provides better joint support and can prevent pain.

Elbow pain at night is usually a sign that something about your sleep posture or daily habits needs a tweak. By paying attention to how you position your arms, making a few simple changes to your sleep setup, and incorporating some gentle stretches, you can often solve the problem. Listen to your body’s signals—that morning ache is telling you something. If simple fixes don’t work, a healthcare professional can help you get to the bottom of it and find a solution that lets you sleep peacefully through the night.