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How To Relieve Fibromyalgia And Hip Pain

Living with fibromyalgia is tiring enough, add hip pain into the mix, and sleep becomes almost impossible. If you’ve been Googling how to relieve hip pain and fibromyalgia or searching for fibromyalgia hip pain relief, you’re in good company.

Hip discomfort is one of the most common pain complaints among people with fibromyalgia, and it can make nights feel endless.

The good news? The good news? There are practical, evidence-backed ways to soothe the pain, improve your sleep, and support your body. Here’s exactly what helps.


1. Why Fibromyalgia Causes Hip Pain

Before jumping into solutions, it helps to understand fibromyalgia hip pain causes.

Hip pain is often labeled as simple muscle soreness, but with fibromyalgia it typically comes from central sensitization, a heightened pain response where the nervous system amplifies pain signals (Mezhov, Guymer and Littlejohn, 2021).

This makes pressure that would normally feel mild suddenly feel sharp, deep, and exhausting.

Because the hip region includes the pelvis, top of the femur, glutes, and hamstrings, this whole area becomes more sensitive, leading to ongoing discomfort.

2. Supportive Sleeping Positions

The hip pain and fibromyalgia connection becomes more obvious at night.

Side sleepers often get direct pressure on the hips, while back sleepers can overstress the lower back if they aren’t properly supported. That’s why fibromyalgia sleeping positions need to focus on alignment, not just the position itself.

A neutral spine, balanced hips, and supported pelvis make a major difference in nighttime pain levels.

3. Use a Supportive Pillow

The best pillow for fibromyalgia is one that supports the body exactly where extra pressure builds up.

The Groove Knee Pillow was designed specifically to relieve hip, knee, and lower-back pressure. Its adjustable memory-foam sections let you build the perfect shape for your body, whether you’re a side sleeper or a back sleeper.

How to use it:
Place the pillow between your knees or under your ankles to keep your spine neutral and take pressure off the hips.

Shop Groove Knee Pillow


4. Add Gentle Stretching and Light Movement

Even if full workouts feel like too much, small movements add up.

Gentle stretches for the:
• hips
• glutes
• hamstrings

…can improve mobility and reduce stiffness. Light walking, yoga, and slow mobility exercises are also great options for chronic hip pain and fibromyalgia.


5. Create a Calming Sleep Environment

If you’re wondering how to reduce fibromyalgia pain at night, here’s a big one: improve your nighttime environment.

Try:
• keeping the room cool and dark
• limiting screen time before bed
• using consistent sleep routines
• choosing supportive memory-foam pillows

Quality sleep has a direct impact on fibromyalgia symptoms — especially hip tenderness.

6. Try Heat and Cold Therapy

Heat melts tension in tight muscles.
Cold calms inflammation.

Using a warm compress on the hips or alternating with a cool pack for 15–20 minutes before bed can noticeably reduce pain and improve sleep comfort.

7. Identify (and Manage) Your Triggers

Fibromyalgia flare-ups can be triggered by things like stress, injuries, poor posture, infections.

Sometimes the trigger is obvious, sometimes it’s not. The NHS also notes that in many cases, there isn’t one clear cause (NHS Choices, 2019). Tracking your patterns can help reduce future flare-ups.

Best Sleeping Position for Fibromyalgia Hip Pain

Everyone’s body is different, but many people find relief by side sleeping with a memory-foam pillow between the knees. This reduces hip drop, keeps the pelvis aligned, and prevents twisting in the lower back.

The Groove Knee Pillow is ideal here, offering adjustable firmness and custom support.

Groove Knee Pillow

Fibromyalgia Hip Pain FAQs

Why does fibromyalgia cause hip pain?

Fibromyalgia is linked to central sensitization, which makes nerves respond more strongly to pain signals. This often makes the hips feel sore, tight, or tender.

What’s the best sleeping position for fibromyalgia hip pain?

Side sleeping with a supportive pillow between the knees usually offers the best alignment. Back sleeping can also work if you support the lower back and keep the spine neutral.

Does stretching help relieve fibromyalgia pain at night?

Yes. Gentle stretching reduces tension, improves flexibility, and may also ease symptoms linked to hip bursitis fibromyalgia.

Can pillows help with fibromyalgia hip pain?

Absolutely, supportive pillows can reduce pressure on the hips and spine. The Groove X Pillow is a great option for customized support.

Why does my hip hurt more when I lie on my side?

Your body weight presses directly on the hip joint and surrounding muscles, causing strain and discomfort. Proper cushioning makes a big difference.


Last Thoughts

Fibromyalgia hip pain doesn’t have to steal your sleep every night.

With supportive sleeping positions, the right pillow, gentle movement, and a calming bedtime routine, your body can finally get the rest it needs.

Shop All Groove Pillows



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