After a good night’s sleep, you hope to wake up refreshed and free from pain. It does not always work that way. Some people wake up with hip pain in the morning and are mystified. They are surprised that resting all night and taking weight on their hip causes discomfort instead of rest.
It can be as simple as sleeping. If your mattress is too soft and does not help correctly and balance your body, you may wake up with hip pain. Your sleeping position can also hurt your hip. Sleeping on the stomach sometimes causes pain in the hip and lower back.
Try to lie on your side or back, preferably with a pillow behind or between your legs for support. If your hip pain is minimal, it may go away as the day progresses. Your body produces more endorphins during the day, and moving around slows down and warms your muscles.
If you continue to wake up with hip pain and it does not subside during the day, there may be a underlying cause. Chronic hip pain can be a sign of serious problems in the joint that need to be addressed.
What causes hip pain in the morning after sleeping?
For the most part, people who wake up with pain in the hips and lower back begin to feel better as the day progresses. This is because while you are sleeping, your body’s natural “ibuprofen” is turned off. Basically, the production of anti-inflammatory proteins, which would eliminate this stiffness and reduce inflammation in our hips, has been halted.
And once we wake up and start moving, our joint tissues begin to function as intended again. So what causes hip pain in the morning after sleep? We know it happened while you were asleep, which means we can reduce the offender to two options: your sleeping position, or the bed you slept on yourself.
How can sleep positions cause hip pain?
There are many different causes of hip pain. Sometimes the culprit is a wound such as bursitis, dislocation, fracture, tears, sprain, or tendonitis. It can also be from arthritis or conditions like sciatica.
But regardless of the cause, pain in the joints including the hip joint or hip bone tends to flare up when we lie in bed. Spending time in the same position for hours and hours can cause water to accumulate in the joints, which can lead to swelling and stiffness.
If you are in a lower than normal position, you can increase the pressure on your sore hip or cause your hips to be thrown out of their original position. And both of these factors can make the night’s pain worse.
Is walking good for hip pain?
Adjusting your daily activities can help reduce pain at night. For example, walking is a very good form of exercise as it helps the muscles, cardiovascular system, joints, and lower extremities. However, if you are experiencing frequent night pains this exercise can exacerbate your hip pain.
Try to reduce the amount of time you spend walking, wearing a softer or more comfortable shoe, or walking on a soft surface to keep exercising but reduce your hip pain every night.
Causes of hip pain in the morning after sleeping
Once you know the source of the problem, it will be easier for you to find an effective, functional way that can bring relief. So, let’s look at the most common causes of hip pain after sleeping;
Sleeping Position; A possible cause of hip pain in the morning is your sleeping position. Most of us just try to sleep at any cost, in any position it is more comfortable. Unfortunately, it is not always true that the best place to sleep is also the best place to sleep.
Sciatica; The sciatic nerve protruding from the spine under the legs can cause severe hip pain in the morning if it is constricted. This causes swelling and burning, burning or painful that passes under the foot.
Bursitis; The most common causes of bursitis are things like overuse or strain on the hip joint. This can happen through high levels of exercise or activity, or through repetitive repetitive activities such as holding the baby on one hip, or leaning your weight to one side to avoid pain in other areas such as the lower back, knee.
Poor Mattress; Usually the cause of hip pain in the morning, is a mattress that is too hard or too soft. The firmness of the mattress is very important for people who sleep on their side. Both soft and hard do not support the body enough and put pressure on the hip.
Muscle strain; Muscle strain can occur if you pull or use it beyond its limit. It is a common result of sports activities or prolonged use of the hips that may be associated with your work, for example. Muscle strain is usually indicated by severe pain that can spread from the hip to the pelvis or upper legs.
Hip tendonitis; Tendons are fibrous structures that serve to connect muscles to the hip bone. When the tendons become swollen, you may experience symptoms of tendonitis such as tenderness and pain, which can get worse after any physical activity or even a climb.
Osteoarthritis; This form of arthritis is a deterioration of cartilage in the hip joint and is a common condition in adults over the age of 50. When stimulation of the hip joint becomes inflamed, the pain is usually worse at night. Reducing inflammation is the main treatment. Stretching can help with taking anti-inflammatory drugs whenever the pain is severe.
Swelling; Inflammation can build up in our tissues during the day, and in many cases, it is rather subtle and not very stressful. However, sometimes inflammation can be fatal, which occurs in the morning after bedtime. This often results in a slight stiffness and pain in the morning, which you can reduce by gently stretching.
Arthritis; Also known as joint inflammation, arthritis is a progressive disease that is one of the most common causes of hip pain. Symptoms usually include hip pain that can spread to the groin, buttocks, or outer thighs. People with arthritis often find that the pain increases in the morning and after long activities.
Other causes of hip pain in the morning after sleeping include;
Aside from the two factors mentioned above, there are a few other factors that you should consider.
- Another possible reason is your posture. If you sleep or stay up all day, it can cause you to wake up in pain. We recommend that you calculate your posture throughout the day, and try to stand at least a few hours a day if you are working at a table.
- If you are an athlete, you should consider whether you have been exercising excessively. This is more common than most people realize, and chronic fatigue can increase and contribute to severe pain in the morning, especially after more strenuous exercise.
Treatment of hip pain in the morning after sleeping
The first treatment for hip pain is usually an anti-inflammatory drug such as Ibuprofen. If store formulas do not work, talk to your doctor about the strength of prescriptions. Physical therapy, exercise, and gentle stretching can relax the hip joint and improve mobility.
1. Get a new mattress
If your mattress is too tight or too soft, you may experience more hip pain in the morning after bed or at night. Therefore, it is important to understand what level of fitness will work for your body type and sleeping position.
Typically, side sleepers are advised to choose a softer mattress, mid-back sleepers, and tummy tuckers to be firmer. However, these are general recommendations, and you need to calculate your weight as well. For example, if you are a heavy user who likes to sleep on your stomach, you may want to get the best non-slip mattress.
If you are a young person, you need to choose a soft mattress for every sleeping position. And remember that the best mattress for hip pain should be supportive and load-bearing at the same time, unless you are a strict stomach sleeper who needs more help.
2. Try gentle stretches
If stiffness or tightness is a major issue for your hip, a gentle or minimal stretching exercise can make it easier for you to get into bed. Similarly improve your range of motion as you go up and down. Doing stretching exercises before bedtime can help reduce pain from these causes when trying to sleep.
- Lower Trunk Rotations; Start by lying on your back with your knees bent; rotate your waist gently side by side in a painless motion. Do 20-30 times in each direction.
- Single Knee to Chest; Start lying on your back. Lift one knee toward your chest and hold it with your hands. Gently bend your knee to your chest until you feel a stretch on your glutes or lower back.
- Internal and external rotation; Start by lying on your back with one knee bent. Break your opposite leg over your raised knee at the ankle. Pull your knee toward your opposite shoulder.
Getting into the habit of stretching, too, can improve your mobility and leave you feeling better during the day. A simple hip-flexor extension of the knee is a good place to start. It’s easy for beginners, but there are also variations that can increase the level of stretching.
3. Change your sleeping position
Perhaps, your current sleeping position causes your spine to fall in balance and, therefore, causes hip pain. In this case, simply switching from one position to another can help you reduce or even eliminate hip pain.
By the way, a good, supportive mattress recommended by a therapist can help you maintain a proper sleep posture by providing a balanced combination of pressure relief and support. Keep in mind that sleeping on the back is often considered the best place to sleep as it creates the best conditions for proper spinal cord reconciliation at night.
4. Watch your posture during the day
Poor spinal alignment can exacerbate your hip pain. That’s why it’s important to watch how you move or sit during the day. Try to avoid standing with your weight concentrated on one side of the body.
Also, try to sit with the legs crossed. And really, look at your back and avoid slipping. These simple techniques will help you keep your spine straight during the day, thus reducing increased pressure.
5. Changing Activities
Participating in certain activities during the day can be a culprit. Remember if hip pain occurs only at night after engaging in certain activities such as gardening, golf, mountaineering, tennis. Recognizing the body movements associated with hip pain at night will allow you to change or reduce the action to minimize the occurrence of pain at night.
Talk to your doctor
The best way to find out how to sleep well with hip pain is to understand the source of the issue. Only with professional diagnosis, you will be able to identify the root of the problem and treat it appropriately. That’s why it might be a good idea to share your concerns with your doctor.
Once a specialist has identified the source of your hip pain, it will be easier to get rid of the discomfort. They can prescribe appropriate anti-inflammatory drugs or choose the best treatment option so that you do not experience back pain.