“Pain-Free Slumber: How to Avoid Hip Pain When Lying Down”

Hip pain is a common problem for Americans. One medical study reports that more than 19% of respondents had hip pain. When an injury or condition affects your hips, you can expect to feel pain when you use your hips. However, you may be surprised to feel pain in your hips while sitting or lying down.

Two simple things to look for to relieve your hip pain will be to evaluate your mattress and your sleeping position. Most mattress stores have systems in place to assess your sleeping position and determine pressure points to select a mattress that suits your needs.

If you are a bedridden person, there is a lot of pressure on the hip that comes in contact with the mattress as well as torque on the upper hip from the internal rotation and resting on your lower leg. Sleeping with a pillow between your knees will help maintain proper body position.

How do you know if a hip pain is serious?

If these personal treatment strategies do not solve your hip pain, you may want to arrange an appointment with your doctor. This will allow you to see if there is a underlying cause of your pain and create a specific treatment plan for you. In most cases, a proper diagnosis and treatment plan can solve your pain.

Sleeping with hip pain can make a big difference in your well-being. Many people sleep awake for many hours every night, unable to sleep as a direct result of hip or hip pain. Decreased sleep can have many negative effects on your life. This can be directly related to your hip pain, and your ability to heal, but also to all aspects of your life and coping day to day.

Sleeping position for hip pain

A good sleep pattern is not just about your comfort, but also about your health. When you sleep in a bad posture, it can cause things like:

  • Muscular tensions
  • Back pain
  • Joint pains

Finding a good place to sleep for hip pain can help you avoid these issues and create a good night’s sleep.

  • Sleep on your back. It lowers body pressure and helps reduce muscle tension.
  • Sleeping on the side. It reduces muscle relaxation and helps to relax in general, but as you read above, for some, hip pain at night sleeping on the side can occur.

If you must sleep on your side, lie on your side that is not affected and try to draw your knees up while placing a pillow between your legs to help keep your hips together and prevent your knees from touching each other.


There are many conditions that can cause hip pain. Some conditions are worse than others and that is why it is important not to diagnose and seek medical attention, especially if you have chronic pain that changes your daily activities.

  • Hip pain came suddenly.
  • A fall or other injury caused hip pain.
  • Your joint appears to be deformed or bleeding.
  • You heard a noise coming from the joint when you were injured.
  • If you have hip pain at night or when resting.
  • The pain is excruciating.
  • You notice swelling, redness or heat around the joint.
  • You can not put any weight on your waist.
  • You cannot move your leg or hip.


Poor sleep posture; Poor sleep posture puts extra pressure on your hips at night which can cause pain and stiffness when you wake up. Lying in front of you puts stress on your back and hips which causes this type of pressure. Lying on your side can also cause discomfort between the knees and hips.

Hip bursitis; Trochanteric bursa is a structure like a pillow at the tip of your hip. Trochanteric bursitis occurs when this structure is inflamed. It is estimated that 6.6% of women and 1.9% of men experience this condition in both hips at the same time. As a result, sleeping on any waist can cause nighttime discomfort.

Osteoarthritis; it is a common form of rheumatoid arthritis and manifests itself when the protective cartilage that protects the ends of your bones shrinks. Any joint is at risk of getting osteoarthritis but especially the spine, hips, knees and arms. Pain, tenderness, chicken pox, and loss of flexibility are some of the main symptoms of osteoarthritis.

Pregnancy; hip pain during pregnancy usually occurs in the third trimester. The sacroiliac arteries connect with the spinal cord and pelvis, relax with the introduction of the hormone, relaxin. Some help can be obtained by using a body pillow.

Dislocation; A weak injury such as a car accident or sports injury can cause the hip joint to dislocate, whereas the bone marrow is forced out of its normal position. A hip fracture is a very painful injury that can paralyze your hip joint, making walking almost impossible.

Snapping hip syndrome; is a term used to describe three different hip problems. The first is when an IT band strikes out of the thigh. The second occurs when the deep flexor of the hip flexes over the front of the hip joint. Finally, tears of cartilage, or labrum, near the hip joint can cause a tingling sensation.

Muscle strain or Injury; There is more tissue in and around the hip joints, more than you might expect. In fact, depending on how much you travel, you may know them better than you can. If you actively participate, you can easily become overwhelmed by muscle strain or injury that requires relaxation and care to repair itself.


Here are a few techniques that you can try to help give you hip stability during sleep. Medications may need to be addressed in addition, so please be sure to discuss this with your doctor, your general practitioner or specialist.

  • Think about what you eat and drink before bed
  • Do not exercise immediately before bedtime
  • Stay without a screen for at least an hour before bedtime
  • Block ear plugs noise is simple and very effective
  • Set a routine to try to sleep and wake up at the same times each day.

Check out bedtime strategies. This can be by learning to meditate and calm the mind. It could be through reading or listening to music. There are endless possibilities here.

Meditation: Most people go through this idea before you even try “headspace” is a good and easy program with a free trial where you can meditate in many different ways there may be something here that suits you.

Treatment of hip pain when lying down

You may think that there is only so much medicine but as you will read here, there are things you can do to help you get better sleep. Let’s dive in and learn what causes hip pain when we sleep so we can discover tips for quick recovery.

1. Inspect your mattress

If your pelvic floor pain persists during the night, it may have something to do with your mattress. Your regular one may not have the equipment to deal with your hip pain, so replace it with something that can.

Whether for back or hip pain, there are mattresses designed specifically to address this problem. It is not necessary to buy a new mattress at the moment; you can try using another bed to see if it provides some pain relief.

If it still does not work, then you are going to buy a new mattress. There is plenty to choose from, including those that leave painful springs. Body pain issues usually respond well to rubber or foam memory mattresses, so you may want to try them out.

2. Stretch before bed

Lower and lower back pain during sleep is sometimes caused by tight muscles. You can help reduce stress in these areas by doing stretching before bed.

However, do not make this a part of your bedtime routine right away. Your doctor should give everything you can to make this a daily exercise before you include it.

Different levels of hip pain also require different stretching, which is why it is always a good idea to always consult a medical professional beforehand.

3. Maintain a good sleep schedule

Loss of sleep and hip pain are not fun. You will be much better off if you take advantage of the sleep you get, though. Practice sleep hygiene. Get into a healthy sleep schedule and increase your rest time, focusing on 7 to 9 hours each night.

  • Go to bed and wake up at the same time every day. This rhythm is important. In fact, try to maintain your normal waking hours even if you are very sleepy or sleepy.
  • Create a relaxing environment for the bedroom. Make sure your bed is comfortable and that the room is quiet, cool and dark.
  • Rest in the evening, starting a few hours before your bedtime, begin to relax, take a warm bath, for example, turn off the lights, read a book, or play soft or natural music.
  • Avoid caffeine and other stimulants. Also, turn off electronic devices – screens with backlight can damage your sleep systems.

4. Put a pillow between your legs

If you are lying on your side, try to put a pillow between your ankles and knees. When you lie with your upper leg over your lower leg, you form a corner beyond your upper thigh placed on your body. This can affect your hip pain, which is caused by conditions such as hip dysplasia, FAI syndrome, and hip OA. Try different river thicknesses or adjustable ones, as it is easier to handle a single pillow of the right size at night than it is with piles.

5. Do regular low impact exercise

When a joint hurts, we want to use it as little as we can to reduce pain and discomfort. In fact, you probably need to keep using your hip. Lack of activity and conditions such as rheumatoid arthritis can reduce joint function, increase stiffness, and exacerbate pain. In addition, exercise should help you sleep.

Ask your doctor to confirm that it is safe to exercise your hips, first and foremost.

  • Try the exercise exercises, moving your waist gently through its full range. Walking, cycling, and swimming can also help.
  • Try to exercise most days, focusing on a total of 150 minutes a week. Divide the exercise into 10-minute taps if the movement is unpleasant.
  • The important effect of exercise is that it can help you maintain a healthy weight or lose weight, which will all reduce the pressure and stress on your hips.

Talk to your doctor about reducing chronic pain

Hip pain specialist will help you evaluate you in more detail, look at different sleep strategies and help you find ways that will help reduce your nighttime pain. Nighttime pains often reflect how well you manage your condition. For example, if you have been pushing through painful activities or doing too-too fast, this will often be reflected in an increase in pain at night.

Your hip pain specialist can help give you specific, useful advice on how to manage your condition effectively by controlling life-enhancing activities and daily activities. Depending on your condition, a targeted exercise program or other treatment may be helpful.