man hand on hip

The Best Sleep Positions for Hip Pain

When you experience hip pain, sleeping comfortably can become nearly impossible. It’s essential to find the best sleep position whether you suffer from hip arthritis, hip bursitis, or other conditions that include lower back pain, shoulder pain, and chronic issues, including neck pain.

In some cases, not moving enough during sleep may cause your joints to become inflamed or a specific position that aggravates your hip, causing pain and stiffness.

Factors That Impact Nighttime Hip Pain

In addition to your sleep position, there are contributing factors that can impact hip joint pain. If your mattress is too hard or soft, this can target specific pressure points, including a sore or sensitive hip, neck, or shoulder, or cause knee pain.

Your sleep posture can also cause a sore hip, which may cause spine discomfort and general unease, contributing to insomnia and other sleep disorders.

The Most Common Causes of Hip Pain and Discomfort

There are several conditions that cause hip pain at night, which may not disturb you consistently during the day, though a poor sleeping position or posture may aggravate chronic pain and common hip ailments.

Hip Osteoarthritis

The most common type of arthritis that affects hips is osteoarthritis, which can cause referred pain in other areas of your body, including the thigh, knee, groin, backside, and foot pain.

You may experience soreness in your joints in the morning, which increases with certain sleeping positions over long periods of time. Hip osteoarthritis also causes grinding sounds with certain motions and can prevent you from enjoying a good night’s rest.

Hip Tendonitis

This condition develops from inflammation and irritation of your hips’ tendons, which may seem mild initially, with pain that grows intense over time. Tendonitis worsens if you’re inactive, which can increase pain and discomfort, even as you sleep.

Bursitis

Bursitis is caused by the inflammation of the bursae, which are little sacks of fluid that provide cushioning for hip joints. This condition produces sharp pain in and around the hip, which can get worse when you sleep on the affected area or if you sit or lie in the same position for prolonged periods of time.

Sciatica

This condition can cause pain, numbness, and tingling that travels from your hip or lower back down your legs, knees, and other areas.

Sometimes, you may experience a burning sensation or sciatica pain when you sleep, disrupting your rest so that you wake up often during the night.

Pregnancy and Postpartum

With the excess pressure of pregnancy and during the early stages of postpartum, you may find discomfort in your hips and spine alignment.

Total Hip Replacement Surgery

Whether you have one or two hip replacements, you’ll need to make adjustments to how you sleep, as these areas will be sensitive post-surgery.

woman lying on a bed

Recommended Sleep Positions for Hip Pain

Whether you’re struggling with chronic hip pain or the aftermath of an injury or surgical procedure, developing a sleeping position that keeps your hips aligned and protected is crucial.

  • One of the most beneficial positions is sleeping on your back, as this keeps your hips evenly spaced while providing pressure relief.
  • If you’re a side sleeper, placing a pillow between your knees can provide much-needed hip pain relief while keeping your hips aligned. A small pillow is often ideal, as it doesn’t push your hips apart and keeps them in a neutral position.
  • Sleeping on your back with a pillow under your knees can also prevent or reduce hip joint pain while giving you greater comfort while you sleep.

Additional Tips for Reducing Hip Pain During Sleep

Initially, hip pain may be mild or infrequent, which can gradually interfere with your sleep. If you’re recovering from an injury related to or impacting one or both hips, you may notice that the pain is more intense at night when you sleep in one position.

Changing your position can provide some relief, in addition to physical therapy, meditation, and consulting with a medical professional to manage pain.

There are many options that can provide relief from hip pain and discomfort from other joints caused by referred pain, including the following:

  • Try several different sizes and types of pillows, either under or between your knees or behind your back, prompting a sleeping position change. Wedge-shaped pillows are specifically designed to support your hip joints and knees as you sleep.
  • Over-the-counter anti-inflammatory medication, ice packs, or heat therapy can reduce the intensity of pain and help you sleep through the night.
  • The best mattress can make a significant difference, especially if the current mattress, bedding, and pillows are too soft or poor quality. A foam pad or mattress topper can help support your joints and evenly distribute your weight and sleeping position.
  • Regular physical therapy and massages can alleviate pain from hip flexors and other joints while reducing chronic pain stress. Chiropractic treatments can also provide significant relief from inflammation and pain.

It may take several attempts to improve your sleeping conditions and reduce your back, spine, and hip pain. While many conditions and disorders affect the hips, you’ll find many remedies that can provide long-term relief, with quality bedding, proper sleeping positions, and a gentle foam mattress that supports your body and cushions your hips.

woman with a grey tank top resting on a bed

Summary

Creating a comfortable, supportive environment is essential for supporting your hips and preventing moderate to severe pain.

You’ll find many great options to treat and decrease discomfort, with small, wedge-shaped pillows, a duvet or mattress topping, and a suitable sleeping position for a decent night’s rest.

A quality night of sleep is a critical component of caring for hip pain related to a chronic condition or ailment. With the right combination of physical therapy, medical treatment, and regular exercise, a proper sleeping position can greatly improve your joint health and relief from chronic hip pain.

Author

  • Nature Sound Retreat

    We're the group of holistic healers with a passion for sound therapy, meditation, and the benefits that music and noise can offer our bodies and minds. With over 10 years of experience teaching others about inner peace and how to achieve it with ease, we hope to share that knowledge on Nature Sound Therapy for you to enjoy for yourself.