How To Relieve Hip Pain From Sleeping On Your Side

If you’re wondering, “What causes hip pain that radiates down the leg at night?” or “How can I relieve hip pain from sleeping on my side during pregnancy?”, the answer probably has to do with your sleeping position, bedding, or how you prepare for bedtime. In this blog, we share details on how you can combat this hip pain from side sleeping.

Let’s dive in!

How To Relieve Hip Pain From Sleeping On Your Side

Here are 9 useful tips to consider when dealing with hip pain at night from any variation of side sleeping:

1. Choose the Right Mattress

A mattress that’s too soft allows your hips to sink too deeply, creating an unnatural curve in your spine and leading to misalignment and pain. Conversely, a mattress that’s too firm can cause pressure points that exacerbate discomfort. A medium-firm mattress offers the right balance, providing enough support to keep your spine and hips aligned while still being comfortable enough to cushion your body. If you’re waking up with hip pain, it might be worth considering whether your mattress is the right firmness for your sleeping style.

Over time, mattresses lose their supportive qualities as they sag and develop indentations. If your mattress is older than 7-10 years, it may no longer provide the support you need, contributing to hip and leg pain at night. Even if it still looks fine, the internal structure might be compromised. Investing in a new mattress could be the key to reducing your discomfort.

2. Use a Supportive Pillow

When sleeping on your side, your top leg naturally drops forward, pulling your spine out of alignment and putting strain on your hip joints. Placing a pillow between your knees helps keep your hips, pelvis, and spine in a more neutral position, reducing stress on your hips and preventing the top leg from twisting your body. This small adjustment can make a significant difference in reducing hip pain.

A body pillow like our Cuddler offers full-length support, helping to maintain proper alignment from head to toe. By hugging our ergonomically-designed Cuddler, you can keep your spine straight and avoid putting excess pressure on your hips. The Cuddler is especially beneficial for those who toss and turn during the night, as it helps to stabilize your sleeping position.

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3. Adjust Your Sleep Position

Continuously sleeping on the same side can lead to unequal pressure on your hips, causing pain over time. By regularly switching sides, you distribute the pressure more evenly across both hips, reducing the likelihood of one hip becoming sore. It’s also a good practice to avoid developing imbalances in your muscle and joint structures, which can lead to chronic pain.

The semi-fetal position, where you sleep on your side with your knees slightly bent, is one of the best positions for reducing hip pain. This position helps maintain the natural curve of your spine while relieving pressure on your hip joints. However, it’s important not to curl up too tightly, as this can put unnecessary pressure on your hips and lower back.

4. Use a Mattress Topper

A memory foam mattress topper adds an extra layer of cushioning that can relieve pressure points, especially on your hips. Memory foam conforms to the shape of your body, distributing your weight more evenly and reducing the stress on your joints. This can be particularly helpful if your mattress is too firm or if you’re not ready to invest in a new mattress. Additionally, a mattress topper can extend the life of your mattress by providing a new surface to sleep on.

5. Stretch Before Bed

The hip flexors are a group of muscles located at the front of the hip. Tight hip flexors can cause or exacerbate hip pain, especially if you’ve been sitting for long periods during the day. To stretch your hip flexors, kneel on one knee with the other foot in front, forming a 90-degree angle. Slowly push your hips forward until you feel a stretch in the front of
your hip. Hold this position for 20-30 seconds, then switch legs. This stretch helps to lengthen the hip flexors, reducing tension and pain that can manifest during sleep.

The piriformis is a small muscle located deep in the buttock, near the hip joint. If it becomes tight or inflamed, it can contribute to hip and leg pain at night, especially when sleeping on your side. To perform this stretch, lie on your back and cross one leg over the other, placing your ankle on the opposite knee. Then, gently pull the knee of the bottom leg toward your chest until you feel a stretch in your buttock and hip. Hold for 20-30 seconds before switching sides. This stretch helps to alleviate tension in the piriformis, which can reduce hip discomfort.

Tight hamstrings can pull on the pelvis, contributing to hip pain and misalignment. To stretch your hamstrings, sit on the floor with one leg extended and the other leg bent with the foot against your inner thigh. Lean forward from your hips, reaching toward your toes, and hold the stretch for 20-30 seconds. Repeat on the other side. Stretching your hamstrings regularly can help to improve flexibility and reduce strain on your hips.

6. Strengthen Hip Muscles

Strengthening the muscles around your hips, particularly the hip abductors, can help to support the joint and reduce pain. To perform clamshells, lie on your side with your knees bent and your feet together. Keeping your feet in contact, lift your top knee as high as you can without rotating your pelvis. Lower your knee back down and repeat for 10-15 repetitions on each side. This exercise targets the hip abductors, which are essential for stabilizing the hip joint.

Hip bridges are a great way to strengthen the gluteal muscles and lower back, both of which play a crucial role in supporting the hips. To do a hip bridge, lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips toward the ceiling, squeezing your glutes at the top of the movement. Hold for a few seconds before lowering back down. Aim for 10-15 repetitions. Strengthening these muscles helps to reduce the load on your hips, which can alleviate pain when sleeping on your side.

7. Use Heat Therapy

Applying a warm compress or heating pad to your hip before bed can help relax the muscles and improve blood flow to the area. Heat therapy is particularly effective for soothing tight or overworked muscles, which can contribute to hip pain. Use the warm compress for about 15-20 minutes before sleeping to help ease discomfort and prepare your body for rest.

Taking a warm bath before bed can have a similar effect, relaxing your muscles and reducing hip pain. The warmth of the water helps to increase circulation and loosen tight muscles, making it easier to fall asleep and stay comfortable throughout the night. Adding Epsom salts to the bath can further enhance the relaxing effects, as they contain magnesium, which helps to reduce muscle tension.

8. Check Your Sleep Environment

The height of your bed can affect how easily you get in and out of it, which can put additional strain on your hips. If your bed is too high, you may have to exert more effort to climb in and out, leading to hip pain over time. Conversely, if it’s too low, you might strain your hips when standing up. Adjusting your bed to a height that allows you to sit on the edge with your feet flat on the floor and your knees at a 90-degree angle can help reduce stress on your hips.

Beyond your mattress and pillows, consider the overall quality of your bedding. Sheets that are too tight or restrictive can limit your movement during sleep, which can lead to awkward positions that exacerbate hip pain. Opt for breathable, soft sheets that allow for easy movement, and ensure that your bedding is free from lumps or bunching that could create pressure points.

9. Consult a Healthcare Professional

If hip pain persists despite trying these methods, consult a physical therapist. A therapist can assess your specific condition and provide tailored exercises and stretches to strengthen your hip muscles and improve flexibility. Physical therapy can also help identify any underlying issues, such as muscle imbalances or improper posture, that may be contributing to your hip pain.

Persistent or severe hip pain could be a sign of an underlying condition, such as arthritis, bursitis, or a hip labral tear. It’s crucial to see a doctor for a thorough evaluation if your pain doesn’t improve or if it’s accompanied by other symptoms like swelling, redness, or a reduced range of motion. Early diagnosis and treatment can prevent the condition from worsening and help you manage pain more effectively.

Conclusion

Addressing hip pain at night from sleeping on your side requires a combination of proper sleep practices, supportive bedding, and attention to your overall health. By choosing the right mattress and pillow, adjusting your sleep position, incorporating stretching and strengthening exercises, and making sure your sleep environment is optimized, you can significantly reduce discomfort and enjoy a more restful night’s sleep. If your hip pain persists despite these adjustments, consulting a healthcare professional can help identify underlying issues and provide tailored treatment options.