How To Sleep Better With Hip Pain
Hip pain at night is the last thing you want when you finally crawl into bed.
It can show up for a number of reasons, from arthritis and bursitis to sciatica during pregnancy. No matter what’s causing it, many people end up tossing and turning, trying to find the most comfortable sleeping position to ease the pain.
If you’ve been wondering how to sleep better with hip pain, you’re in the right place. This guide walks you through quick relief tips and long-term solutions to help you wake up feeling more comfortable.
How To Sleep With Hip Pain
For long-term hip pain relief while sleeping, you need to seek the underlying cause and make some lifestyle changes. Here are seven points to consider.
1. Choose The Right Sleeping Position
The best sleeping position for hip pain depends ultimately on the individual, but two approaches are widely recommended:
- Side sleeping - This maintains pelvic alignment and reduces stress on the hips. It’s also recommended to place a pillow between your knees. The Groove Hip & Knee Pain Relief Pillow is designed for side sleepers, providing extra support with memory foam technology.
- Back sleeping - Proper back sleeping eases pressure on the lower back and hips. You might need to train yourself to sleep on your back before you start.
Experiment with these postures to see which gives you the most relief. If you feel uncomfortable or the pain worsens, change positions.
2. Find the Right Mattress and Bedding
Your mattress makes a big difference when it comes to sleeping comfortably with hip pain.
Studies show that medium-firm mattresses often strike the perfect balance between support and cushioning (Caggiari et al., 2021). Memory foam or hybrid mattresses that contour to your body can help relieve pressure points, especially around the hips.
3. Use Supportive Pillows Strategically
Pillows aren’t just for your head, they’re key to proper alignment and pressure relief.
Try placing a pillow between your knees, under your hips, or beneath your lower back to reduce strain and keep your spine aligned.
4. Try Heat or Cold Therapy
Before bed, applying a heating pad for 15–20 minutes can help loosen tight muscles and improve circulation.
If your hip feels swollen or irritated, cold therapy may work better to calm inflammation.
Experiment with both options to find which one gives you the most relief.
5. Gentle Pre-Sleep Stretching
Stretching before bed can reduce stiffness and make it easier to settle into a comfortable sleeping posture for hip pain.
Gentle movements such as hip openers and glute stretches can improve circulation and flexibility. If you’re unsure where to start, look for low-intensity yoga routines on YouTube.
6. Adopt Mobility Exercise Routines And Resistance Training
Long-term hip health depends on strength and mobility. Stronger muscles absorb impact and protect your joints.
You should aim to build supportive muscles around the hip joint through resistance training. When combined with mobility exercises, it can reduce pain at night and throughout the day.
Consistency is key, so make these exercises a daily habit.
7. Identify And Address Underlying Causes
For most people, nighttime hip pain is often a symptom of a deeper issue.
Common causes include:
Identifying the source with help from a healthcare professional is vital for lasting relief. So, book an appointment with your primary care provider to get a medical professional’s opinion.
Instant Relief For Hip Pain At Night
When hip pain keeps you up at night, the first priority is easing the discomfort so you can actually fall asleep.
Never underestimate the power of a good night’s rest, it’s essential for your body’s recovery. A well-known study from the 1980s found that quality sleep helps speed up healing and strengthens your immune system (Adam & Oswald, 1984).
Short-term solutions to help you begin sleeping with hip pain include:
- Healthy sleeping positions - Proper back or side sleeping positions keep your spine aligned, and can remove excess pressure from your hips.
- Supportive bedding - Supportive mattresses or memory foam pillows can further reduce pressure and ease hip soreness. For example, the Groove Adjustable Pillow can be personalised to your exact needs.
- Pain relief medication - Over-the-counter pain relievers like ibuprofen or paracetamol may calm inflammation enough for rest.
- Heat packs or cold therapy - Heat or cold therapy can provide instant relief. Heat relaxes tense muscles while cold reduces swelling, so you can choose whichever feels better.
These methods can provide temporary hip pain relief while sleeping.
However, long-term improvement requires addressing underlying causes. You may also need to improve your posture and adopt healthy movement habits.
FAQs
What’s the Best Sleeping Position for Hip Pain?
Sleeping on your side with a pillow between your knees or on your back with a pillow under your knees are two of the most effective positions for relieving hip pressure. Both help keep your spine and hips properly aligned. Just be mindful of your posture, curling up too tightly or twisting your hips can actually make the pain worse.
Why Does Hip Pain Get Worse at Night?
When you’re still for long periods, inflammation can build up in your joints. On top of that, a mattress that’s too soft or doesn’t offer enough support can put extra pressure on your hips. Research also shows that waking up frequently from pain can increase inflammation, creating a frustrating cycle of poor sleep and more discomfort (Irwin, Olmstead, & Carroll, 2016).
Can a Pillow Between My Legs Really Help?
Yes, it’s a simple but effective fix. Placing a pillow like the Groove Knee Pillow between your legs keeps your pelvis aligned and reduces pressure on the hips. It can also improve circulation and even help you breathe better while you sleep.
Are Some Mattresses Better for Hip Pain?
Definitely. Medium-firm mattresses that contour to your body, such as memory foam or hybrid options, tend to offer the best mix of comfort and support. A sagging or low-quality mattress can actually make hip pain worse, so it’s worth investing in one that promotes healthy alignment.
When Should You See a Doctor for Hip Pain at Night?
If your hip pain lasts more than a few weeks, affects your ability to move, or comes with other symptoms like fever or unexplained weight loss, it’s time to see a doctor. Persistent pain that interferes with your daily activities should always be checked by a healthcare professional.
Last Thoughts
Sleeping with hip pain can be frustrating, especially when all you want is a good night’s rest. The good news is that with a few smart adjustments, you can end your day feeling comfortable and ready for sleep.
Hopefully, these tips have helped you figure out what’s behind your nighttime hip discomfort and how to fix it. For many people, small changes like adding the right pillow or switching to a better mattress make all the difference.
Find better support tonight with Groove’s specialized memory foam pillows, designed to ease pressure and help you sleep comfortably through the night.
References
- Adam, K. and Oswald, I. (1984). Sleep helps healing. BMJ, 289(6456), pp.1400–1401. doi:https://doi.org/10.1136/bmj.289.6456.1400.
- Caggiari, G., Talesa, G.R., Toro, G., Jannelli, E., Monteleone, G. and Puddu, L. (2021). What type of mattress should be chosen to avoid back pain and improve sleep quality? Review of the literature. Journal of Orthopaedics and Traumatology, 22(1). doi:https://doi.org/10.1186/s10195-021-00616-5.
- Irwin, M.R., Olmstead, R. and Carroll, J.E. (2016). Sleep Disturbance, Sleep Duration, and Inflammation: A Systematic Review and Meta-Analysis of Cohort Studies and Experimental Sleep Deprivation. Biological Psychiatry, 80(1), pp.40–52. doi:https://doi.org/10.1016/j.biopsych.2015.05.014.