How to Relieve Hip Pain from Sleeping On Side at Night | Credihealth

Are you a side sleeper and often wake up with hip pain? You’re not alone, many side sleepers experience sharp or lingering hip pain that ruins sleep and bleeds into the next day. It can be a frustrating experience. Though side sleeping is a comfortable position, it can strain your hips and cause pain over time. Fortunately, a few small changes to your sleep setup and bedtime routine can make a big difference. Let’s explore how to relieve hip pain from sleeping on your side, so you can finally get restful, pain-free sleep again.

Why Side Sleeping Causes Hip Pain?

Side sleeping can put direct pressure on the hip that’s resting against the mattress. Over time, this pressure, along with poor alignment or weak surrounding muscles, can trigger inflammation, muscle tightness, and joint pain.

6 Expert-Backed Tips to Relieve Hip Pain from Sleeping on Your Side

Here are the simple ways to ease hip discomfort from side sleeping and wake up feeling refreshed:

1. Choose the Right Mattress

Do you know that the key to pain-free sleep begins with a supportive mattress?

• Choose a medium-firm foam mattress that supports the natural curves of the body while preventing pressure on the hips.

• Use a mattress topper, as it provides more cushioning, which helps with more even distribution of weight.

• The best mattress for side sleepers is a foam mattress, as it allows the hips to sink properly into it, without putting pressure on the hips.

2. Place a Pillow Between Your Knees

Sleeping on the side with a pillow between the knees is the best sleeping position for hip pain, as it can significantly align the hips and reduce pressure.

• It relieves torque (circulatory force) on the lower part of the back and properly keeps the hips stacked.

• Pregnant women struggling with lower back pain may find relief and comfort with this sleeping position.

• Make sure to choose a firm and supportive pillow for the best outcomes.

3. Alternate Your Sleep Position

You should know that sleeping on only one side the entire night can cause uneven pressure on the hips.

• Switch sides regularly to get immediate pain relief while sleeping.

• If you are a side sleeper, try to sleep on your back for some nights, as this can help take off stress from the hip joint.

• Avoid sleeping on your stomach, as it can cause stress on your spine and hips. 

4. Stretch Before Bed

When hip muscles are tight, they can contribute to and worsen nighttime pain.

• Practicing gentle stretches such as hip flexor stretch, child pose, and figure-four stretch can help release tension in the hips and nearby muscles.

• Aim to stretch for 5 to 10 minutes before going to sleep.

5. Use Heat or Cold Therapy

Depending on the potential cause of hip pain, use:

• Heat therapy: Involves applying a heating pad to the affected area for 15-20 minutes to relax tight hip muscles and boost blood flow.

• Ice therapy: Apply an ice pack to the affected area for 15-20 minutes to relieve inflammation and numb sharp hip pain.

6. Use Pain Relievers (with Caution)

If hip pain is disturbing your sleep at night, consider taking over-the-counter (OTC) pain medications.

• Take a nonsteroidal anti-inflammatory drug (NSAID) such as ibuprofen or naproxen to relieve inflammation, which contributes to hip pain at night.

• Topical pain relievers, like gels or creams containing capsaicin or salicylates, can also help manage localized pain.

Always consult a doctor before taking any medicines, especially if you are over 65 or on other medications.

When To See a Doctor?

Don’t ignore hip pain that persists or worsens. Seek medical attention if:

• Your pain worsens or persists for a longer period (more than a week)

• You find it extremely uncomfortable to sleep at night

• You have sudden swelling in the hip

• You can’t move your hip and leg, or bear weight on your hip

• Experience signs of infection such as redness, fever, or chills

Doctors may recommend:

• Physical examination: Look for signs of injury or swelling (pain points) and check the range of motion (flexibility).

• Lab tests: Examine the markers, such as increased levels of certain antibodies or proteins, to detect an autoimmune disorder.

• Imaging tests (e.g., MRI or X-ray): To detect arthritis, fractures, or soft tissue damage

Medical Treatment Options for Persistent Hip Pain

If at-home remedies don’t work, your doctor may suggest:

Non-Surgical Treatment Options:

1. Rest and Changing Daily Activities:

• Take rest to avoid pressure on the hip joint, which can worsen pain.

• Avoid activities that increase stress on the hip joint.

2. Prescription Pain Relief Medications:

• The doctors can provide NSAIDs, like prescription-strength ibuprofen or naproxen, to relieve inflammation and pain.

• Also, corticosteroids can be taken orally or injected intravenously into the hip joint to alleviate inflammation. Typically prescribed if hip pain is caused by conditions, like rheumatoid arthritis.

3. Physical Therapy:

• The therapist can help with certain exercises to improve hip flexibility, strengthen hip muscles, and alleviate pain.

• Those exercises include glute bridge, piriformis stretch, clamshell, hip circles, and lunges.

4. Assistive Devices:

• Provides assistive devices such as a walker and a cane, which help shift weight onto these devices, thus reducing the load on the hip joint.

• They also decrease the pressure on the hip, which helps reduce pain and discomfort while moving.

5. Lifestyle Modifications:

• The doctor can ask you to lose weight, as excessive weight can put pressure on the hip joint and worsen pain.

• In addition, dietary supplements such as chondroitin and glucosamine can be provided. A study shows that these supplements can help relieve pain associated with osteoarthritis.

Surgical Treatment Options:

1. Hip Arthroscopy:

• Involves making small incisions (cuts), which can help repair a torn labrum, trim damaged cartilage, and remove bone spurs.

• This procedure typically treats issues such as impingement and labral tears.

2. Osteotomy:

• Involves cutting and reshaping the affected bone, which helps realign the hip joint, especially the femur (thigh bone) and acetabulum (hip socket).

• This reduces stress on the hip joint, which helps relieve pain.

3. Total Hip Replacement (Arthroplasty):

• The more invasive surgery that replaces the damaged hip joint with an artificial one.

• This helps improve the function and mobility of the hip joint, which manages pain and stiffness caused by conditions like osteoarthritis.

What Causes Hip Pain When Sleeping on Your Side?

These are the possible causes of hip pain that emerge from side sleeping:

• Hip Bursitis, an inflammation of the bursae, which are fluid-filled sac that cushions the hip joint.

• Hip Arthritis, a deterioration of the cartilage present in the hip joint.

• Weakness or tightness in the muscles that surround the hip.

• Tendonitis, an inflammation in the tendons that are present around the hip joint.

• Poor sleeping hygiene, like lying on the stomach or sleeping on firm mattresses.

• Nerve impingement (pinched nerve) caused by conditions such as sciatica (compression of the sciatic nerve), which leads to radiating pain in the hip.

• Pregnancy, according to research, the release of relaxin during pregnancy, can loosen up pelvic bones, which can cause pain.

Related Read: Top 8 Causes of Hip Pain That Radiates Down The Leg

How Common is Nighttime Hip Pain?

It is very common, especially with issues such as bursitis and osteoarthritis. It is reported that 10 to 25% of people struggle with lateral hip pain, and a large portion of them experience it mainly at night. The hip pain can be either mild or severe, which can disrupt sleep.

Why Hip Pain Feels Worse at Night

• Lack of distraction: During the night, there is less movement and distractions, which makes you more aware of pain.

• Stiffness of muscles and ligaments: At night, the muscles and ligaments become stiff, which makes the hip more prone to experience pain when pressed while sleeping on the side.

• Reduced blood flow: Side sleeping compresses the area, which decreases the flow of blood to the hip and prevents worsening of the pain.

Final Thoughts

Hip pain shouldn’t steal your sleep. If you’re wondering how to relieve hip pain from sleeping on your side, a few smart changes and adjustments can make a big difference. Using the right mattress, switching sleep sides, placing a pillow between your knees, or doing a quick stretch can ease discomfort and help you wake up feeling pain-free, well-rested, and better. But if the pain persists or gets worse, don’t ignore it. Getting a professional diagnosis ensures you receive the right treatment and avoid complications. A doctor can help find the root cause and get you the treatment you need for lasting relief.

Related Read: How To Sleep With Sciatica?

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