Hip discomfort during the night can make it difficult to find a comfortable sleeping position. You may fall asleep without any problems but wake up with soreness around your hip, stiffness when getting out of bed, or discomfort that worsens when lying on one particular side. These symptoms can affect sleep quality and leave you feeling tired throughout the day.
Understanding the possible causes of hip pain when sleeping on your side can help you identify practical ways to improve comfort. From adjusting your sleeping position to seeking professional advice, there are several approaches that may help manage symptoms and support better rest.
What Causes Hip Pain When Sleeping on Your Side?
Hip pain during sleep can develop for several reasons. The discomfort may come from the hip joint itself, the surrounding muscles, tendons, or other soft tissues.
One common cause is greater trochanteric pain syndrome (GTPS), which involves irritation or problems affecting the tendons and other tissues around the outside of the hip. It can cause tenderness when lying on the affected side, climbing stairs, or walking for extended periods.
Other possible causes include:
- Hip bursitis: Irritation of a fluid-filled sac that helps reduce friction around the hip.
- Tendon irritation: Changes affecting the tendons around the hip may cause discomfort during movement or when pressure is applied.
- Osteoarthritis: Wear-related changes in the hip joint can contribute to pain, stiffness and reduced mobility.
- Muscle strain: Overuse, exercise or sudden movements may leave the surrounding muscles sore.
- Referred pain: Problems affecting the lower back can sometimes cause discomfort around the hip or buttock.
The location and nature of your symptoms can provide useful clues, but they do not establish a diagnosis. A healthcare professional can assess your symptoms and help determine the likely cause.
Why Does Hip Pain Get Worse at Night?
If your hip hurts when lying on your side, direct pressure on sensitive tissues may be contributing to the discomfort. Your body weight can compress the structures around the outside of the hip, particularly when you remain in the same position for a prolonged period.
Sleeping on the opposite side may not always solve the problem. The upper leg can move across the body, placing additional tension on the tissues around the hip. An unsuitable mattress, limited movement during sleep or existing joint stiffness may also influence how comfortable you feel.
In some cases, hip discomfort is more noticeable at night because daytime activity has irritated the surrounding tissues. If pain repeatedly interrupts your sleep, becomes progressively worse or occurs alongside other unexplained symptoms, it is worth seeking medical advice.
Practical Tips to Reduce Hip Discomfort While Sleeping
Small changes to your sleeping routine may help reduce pressure on the affected area and make resting more comfortable.
1. Place a Pillow Between Your Knees
If you prefer sleeping on your side, try placing a pillow between your knees and lower thighs. This can help keep your legs in a more comfortable position and reduce excessive twisting around the pelvis.
Choose a pillow that provides enough support without forcing your legs too far apart. Adjust its position until your hips feel relatively relaxed.
2. Avoid Lying Directly on the Painful Hip
If one hip is particularly sensitive, try sleeping on the opposite side. A pillow between your knees may help keep your upper leg supported.
However, if lying on either side causes discomfort, consider sleeping on your back with a pillow beneath your knees. This may help some people feel more comfortable by supporting the legs and reducing strain around the lower back and hips.
3. Review Your Mattress and Pillows
Your sleeping surface can influence pressure distribution and comfort. A mattress that feels excessively firm may increase pressure around sensitive areas, while one that is too soft may allow your body to sink into an uncomfortable position.
There is no single mattress that suits everyone. Focus on a surface that supports your body comfortably and allows you to change position without difficulty. You may also benefit from experimenting with pillow height and placement.
4. Keep Moving During the Day
Remaining in one position for extended periods can contribute to stiffness. Gentle movement throughout the day may help maintain hip mobility and prevent the discomfort associated with prolonged inactivity.
Consider short walks, regular breaks from sitting and comfortable, low-impact activities. If a particular movement increases your pain, avoid forcing it and seek advice about suitable alternatives.
5. Try Gentle Hip Mobility Exercises
Depending on the cause of your symptoms, gentle exercises may help maintain movement and support the muscles around your hips.
Suitable activities might include comfortable hip movements, gentle walking or exercises recommended by a physiotherapist. However, some conditions involving the outer hip tendons can become more irritated by certain stretches, particularly when they place additional compression on the affected tissues.
Avoid aggressive stretching or exercises that make your symptoms worse. A tailored exercise programme is often more appropriate than following a general routine without understanding the cause of your pain.
Can Physiotherapy Help with Hip Pain at Night?
Physiotherapy may be beneficial when hip discomfort is related to muscle weakness, movement difficulties or problems affecting the surrounding tendons and soft tissues.
At Reviva Physio & Rehab, an individualised physiotherapy assessment can help identify factors that may be contributing to your symptoms. Depending on your needs, an assessment may consider your pain history, hip movement, strength, daily activities and sleeping positions.
Your physiotherapist may recommend a personalised treatment plan that includes appropriate strengthening exercises, mobility work, activity adjustments and advice on managing symptoms. Treatment can be adapted as your comfort and movement improve.
If your symptoms are caused by an underlying joint condition or another medical problem, your physiotherapist may also recommend further assessment or referral where appropriate.
When Should You Seek Professional Advice?
Occasional hip soreness may improve with simple changes to your sleeping position and daily routine. However, persistent or worsening symptoms should not be ignored.
Arrange a healthcare assessment if your hip pain regularly disrupts sleep, limits walking, causes ongoing stiffness or does not improve with sensible self-care.
Seek urgent medical attention if you experience sudden, severe hip pain, particularly after an injury, cannot put weight on your leg, or develop significant swelling or a hot hip alongside fever or feeling generally unwell. These symptoms may indicate a problem that requires prompt assessment.
Hip discomfort while sleeping on your side can result from pressure on sensitive tissues, tendon irritation, joint conditions or referred pain from the lower back. Adjusting your sleeping position, using a pillow between your knees, reviewing your mattress and maintaining comfortable daytime movement may help improve sleep.
However, the most effective approach depends on the underlying cause. If hip pain continues to disturb your nights or affect your daily activities, a professional assessment can help guide the next steps.
Reviva Physio & Rehab can help you explore appropriate physiotherapy options for managing hip discomfort, improving mobility and supporting a return to more comfortable daily activities.
Frequently Asked Questions
1. Why does my hip hurt only when I sleep on my side?
Pressure on the tissues around the outside of the hip may contribute to pain when you lie on that side. Tendon irritation, greater trochanteric pain syndrome and other hip conditions can cause similar symptoms. A clinical assessment can help establish the likely cause.
2. Which sleeping position is best for hip pain?
The most comfortable position varies depending on the cause of your pain. Sleeping on your back with a pillow beneath your knees may help some people. If you sleep on your side, try lying on the more comfortable side with a pillow between your knees.
3. Can a pillow between my knees help hip pain?
Yes, it may help by supporting your legs and keeping your hips in a more comfortable position. However, it will not address every cause of hip pain, and you may need to adjust the pillow’s height and placement to find what works for you.
4. Should I stretch my hip before going to bed?
Gentle movement may help some people, but not every hip condition responds well to stretching. If stretching increases your discomfort, stop and seek advice from a qualified healthcare professional about appropriate exercises.
5. Can physiotherapy help with hip pain when sleeping?
Physiotherapy may help when symptoms are associated with muscle weakness, movement difficulties or certain tendon problems. Treatment depends on the underlying cause and may include individualised exercises, activity advice and strategies to improve comfort.
6. When should I see a physiotherapist for hip pain?
Consider arranging an assessment if hip pain repeatedly disturbs your sleep, limits movement or persists despite changes to your sleeping position. Sudden severe pain, inability to bear weight or symptoms suggesting a serious injury require urgent medical assessment rather than a routine physiotherapy appointment.