Participating in physical therapy treatments can help provide assistance for your specific needs. In-clinic treatments will likely be necessary if your pain is rooted in an underlying condition, but many many physical therapists will also suggest at-home remedies to complement your treatments. Some of these may include:

Strength-training and cardio exercise are both helpful. “They increase blood flow, and help you build your core muscles, which support your spine. And that reduces pressure,” Fay says. Start slow and see a pro if you’re not sure what exercises to do.

If you have already been diagnosed with a more serious medical condition that is causing your aches and pains, participating in physical therapy treatments may help ease your discomfort. If you haven’t been diagnosed with an underlying condition to explain your pain, but you are still experiencing persistent discomfort, it is important to consult with your primary physician as soon as possible. Physical therapy is a common and effective treatment plan for pain relief that most doctors will suggest. Below are a few of the most common ailments known to cause daily aches and pains that can be successfully relieved with the guidance of a physical therapist:

Joint tissues can become irritated from overuse throughout the day – sometimes without you even realizing it. During your sleeping hours, you are almost completely immobile, which can cause any affected tissues to become inflamed. This can further aggravate the irritation, thus causing stiff and achy joints by the time you wake up in the morning.

If you or your significant is keeping the other awake at night from sawing logs, try out this tip to silence the snoring!

There are pros and cons to sleeping on your left side versus your right side. If you’re on your left side all night, you can put strain on your liver and lungs, but being on your right side can make heartburn worse. 

Cross Legged Hip Stretch: Lay on your back with your knees at a 90-degree angle. Bring one foot up to cross over your opposite knee as if you were crossing your legs while sitting. This stretches the hips and lower back, targeting muscles that commonly become restricted with prolonged periods of sitting or walking, or in this case laying down.

Sleeping on your back or your side are the best positions to avoid excessive strain on your spine and decrease the risk of shoulder or cervical (neck) joint impingement. This will help you to relax and get even deeper sleep.