How to Relieve Hip Pain While Sleeping?

To relieve hip pain while sleeping, adjust your sleep position by lying on your back or side with a pillow between your knees to keep your hips aligned. Use a pillow under your knees or a wedge under your hip for support. Gentle stretching, heat or cold therapy, and a supportive mattress may also help reduce discomfort.

Understanding Night-Time Hip Pain

If you’ve ever woken up with a dull ache or sharp pain in your hip, you’re not alone. Hip pain while sleeping is a common issue that affects people of all ages, from athletes to office workers and older adults. It can stem from muscle tightness, poor sleep posture, joint strain, or even an unsupportive mattress.

In this guide, we’ll explore how to relieve hip pain while sleeping, practical at-home adjustments, and when to seek professional advice. Whether you’re managing occasional soreness or nightly discomfort, these tips can help support a more restful and pain-free sleep.

1. Why Your Hips Hurt at Night

Hip pain at night can come from several factors. The most common include:

• Sleeping position: Side sleeping may put direct pressure on your hip joint.
• Muscle tension or imbalance: Tight hip flexors, glutes, or hamstrings can create joint strain.
• Overuse or exercise: Running, cycling, or prolonged sitting can inflame tissues.
• Joint conditions: Osteoarthritis or bursitis may cause stiffness that worsens when still.
• Mattress quality: A sagging or overly firm bed can misalign the spine and pelvis.

A 2022 study published in the Journal of Orthopaedic & Sports Physical Therapy found that improper sleep posture can significantly increase load on the hip and lower back, disrupting sleep quality and recovery.

2. Adjust Your Sleeping Position

Your sleeping position plays the biggest role in nighttime hip comfort. Small tweaks can make a major difference.

Sleep on Your Back

• Place a pillow under your knees to help support your lower back and maintain your spine’s natural alignment.
• This helps reduce pressure on your hips and lower back.
• Try adding a small lumbar roll or cushion under your lower back for extra support.

Sleep on Your Side

• Use a firm pillow between your knees to align your hips, pelvis, and spine.
• Avoid crossing your top leg over your body, this can twist your lower back.
• You can also try a wedge pillow or body pillow to support your top leg and hip.

Avoid Stomach Sleeping

Sleeping on your stomach can rotate your hips outward and strain the lower back. If this is your habit, transition gradually to side or back sleeping for better joint alignment.

3. Use Pillows Strategically

Pillows can do more than cushion your head, they can help relieve hip tension too.

• Between knees (for side sleepers): Keeps hips from collapsing inward.
• Under knees (for back sleepers): Helps maintain natural spinal alignment.
• Under or behind the hip: Adds extra padding where the joint meets the mattress.

You can also explore memory foam or gel-infused pillows that contour to your body and evenly distribute weight.

4. Apply Heat or Cold Therapy Before Bed

Temperature therapy is a simple, natural way to relax muscles and soothe soreness.

• Cold therapy: Apply an ice pack wrapped in a towel for up to 20 minutes to reduce swelling and inflammation after activity.
• Heat therapy: Use a heating pad, hot water bottle, or a warm compress to ease stiffness and encourage blood flow.

💡 Tip: Try alternating between heat and cold to see which your body responds to best.

5. Gentle Stretching & Mobility Before Bed

Gentle stretches before sleep can help release tight muscles around the hips, reducing pressure overnight.

Try:

• Knee-to-chest stretch: Loosens lower back and glutes.
• Figure-four stretch: Opens hip rotators and relieves tension.
• Cat-cow pose: Mobilises the spine and promotes flexibility.
• Hip flexor stretch: Reduces tightness from sitting or inactivity.

These movements should feel relaxing, not painful. Always pay attention to your body and stop any activity if the discomfort intensifies. For additional support, consider a bursitis-friendly hip workout routine during the day to improve overall hip flexibility and comfort.

Learn the difference between morning and evening stretching routines to find out which time best supports flexibility and recovery.

6. Check Your Mattress & Bedding

Your mattress can make or break your hip comfort.

An unsupportive or sagging mattress may cause your hips to sink too deeply, misaligning your spine.

• Medium-firm mattresses often provide the best support for side and back sleepers.
• Consider a memory foam or latex topper to improve pressure distribution.
• Replace your mattress every 7–10 years, or sooner if it shows signs of wear and loss of support.

👉 If you’re unsure whether your mattress is the issue, try sleeping on a different bed or surface for a few nights.

7. Consider Lifestyle & Daily Habits

Daytime habits affect nighttime comfort more than most realise.

• Avoid sitting for long hours; stand, stretch, or walk every 30–60 minutes.
• Maintain a healthy weight to help reduce strain and pressure on your hip joints.
• Wear supportive shoes during the day to improve posture alignment.
• Massage or body rubs like Florentine Gold’s Natural Harmony Body & Joint Rub may help soothe muscle stiffness and support relaxation before bed.

(Always consult a healthcare professional before starting new routines if you have any previous medical conditions.)

8. Over-the-Counter Pain Relief

If hip discomfort interrupts your sleep, occasional use of non-prescription pain relievers such as ibuprofen or paracetamol may help manage inflammation and soreness.

However, these should be used sparingly and under medical guidance to avoid side effects or interactions.

9. When to See a Healthcare Professional

Never ignore persistent or worsening hip pain, as it may indicate an underlying issue that needs attention.

Consult a qualified professional if you experience:

• Pain lasting longer than two weeks
• Night-time pain that wakes you regularly
• Swelling, redness, or warmth in the hip
• Pain after an injury or fall

Your doctor or physiotherapist can recommend tailored stretches, posture corrections, or imaging tests if needed.

Conclusion

Learning how to relieve hip pain while sleeping starts with small, consistent adjustments, from improving your sleeping position and mattress support to maintaining mobility and daily wellness habits.

By combining gentle movement, supportive sleep setup, and mindful relaxation, you can create an environment that supports your body’s natural comfort.

For additional support, explore Florentine Gold’s range of natural body care designed to complement your wellness routine, including the Natural Harmony Body & Joint Rub and Natural Pain Relief Cream, a soothing companion that helps keep you moving freely and comfortably.

Frequently Asked Questions

How do I know if hip pain is muscle or bone?

Muscle pain often feels dull or achy and improves with movement or massage. Bone or joint pain tends to be sharper, localised, and may worsen with pressure or weight-bearing. A doctor can help identify the cause through physical examination or imaging.

What is the fastest way to relieve hip pain?

Applying ice or heat, adjusting your sleeping position, and gentle stretching may offer quick relief. For ongoing pain, consider consulting a physiotherapist to identify the root cause.

What vitamin deficiency causes hip pain?

Deficiencies in vitamin D or calcium may contribute to bone or joint discomfort. However, it’s best to confirm with a blood test and seek medical advice before taking supplements.

What’s the best sleeping position for relieving hip pain?

Sleeping on your back with a pillow under your knees or on your side with a pillow between your knees helps align the hips and spine, reducing pressure.

Why do my hips ache at night but not during the day?

When lying still for long periods, joint fluids and muscles stiffen, increasing discomfort. An unsupportive mattress or poor sleeping posture may also contribute.

What’s the difference between hip pain and sciatica?

Sciatica is nerve pain that starts in the lower back and travels down one or both legs, usually caused by compression or irritation of the sciatic nerve. Hip pain is usually localised around the hip joint and may not extend past the thigh.

External References:

• Journal of Orthopaedic & Sports Physical Therapy (2022) – Sleep Posture and Musculoskeletal Load
• Harvard Health Publishing – The right way to stretch your hips and back
• Arthritis Foundation – Sleep Tips for Joint Pain Relief
  

Disclaimer: At Florentine Gold, we’re all about natural wellness and love sharing tips, stories, and insights we’ve picked up along the way. That said, everything you read in this blog is for general information and educational purposes only. It’s not medical advice and isn’t intended to diagnose, treat, cure, or prevent any condition. If you’re dealing with a health issue or taking medication, we always recommend checking in with your healthcare provider as part of your wellness journey.