Hip pain is quite common in people, especially adults, and there could be several reasons behind it. Hip pain at night, while you are sleeping, can cause a major disturbance in your life because a 'good night won't be possible if you are experiencing this pain.
Maybe it's the position in which you sleep or some other health issue, but it can cause major effects on your daily life. Keep reading this article to know the reasons behind it and how you can get relief from your hip pain.
Can Sleeping on Your Side Cause Hip Pain?
If you are a side sleeper, maybe you are experiencing some pain because sleeping on one or either side can put additional strain on your muscle that can intensify your pre-existing pain.
This is a probable cause for your aching hips at night, even if you do not have any other symptoms during the day.
It cannot be very pleasant for many side sleepers as you won't get comfortable in any position now.
Your sleep schedule has been completely devastated, and now it’s becoming a general pain that wakes you up at night, no matter what position you are trying to sleep in.
What Causes Hip Pain at Night?
There are several causes of your hip pain. Still, the most common are osteoarthritis, bursitis, tendonitis, and other causes, including muscle or soft tissue injury or pregnancy, which can also lead to hip pain while sleeping.
Sometimes other pains, like lower back pain, radiates in the hip and cause pain, these type of aches are called referred pain.
There are variations in the feel of hip pain. It might sound weird, but that's true.
If you have pain due to some muscle injury, you may have lingering pain that feels like pins and needles pinching inside your hips. The pain due to arthritis feels like someone is grabbing your hip tightly.
Can Sleeping on One Side Cause Hip Pain?
Yes, if you are a side sleeper, your legs must stack on top of each other while sleeping. This causes a little pull and strain on your hips by the knees due to uneven levels of the leg and hip.
You may not experience any pain or irritation in the first place, but gradually your muscles will be affected by that pull causing pain in your hips.
7 Tips to Relieve Hip Pain When Sleeping
If you are constantly waking up with sore hips and lower back, try these tips to relieve your pain. You have NSAIDs for immediate relief, but this isn't a permanent solution to your problem. For long-term relief, you can try these below-mentioned tips:
#1 - Change your Mattress
Many of us have never paid attention to the fact that mattresses can also be the root of this problem but now it's time to do so.
A mattress that is too soft can produce extra pressure on the points that can cause hip pain. While on a spring mattress, more pressure is exerted on your hips and shoulders.
The main factor you should look for in a quality mattress is the firmness suitable for your body and sleeping position. Choose a mattress that can maintain a straight spine to avoid pain in your hip or lower back.
#2 - Try Sleeping in a Different Position
If you are a side sleeper, try sleeping on the other side. If you usually sleep on your back, try a different position because it can help relieve hip aches.
Sleeping on your back is one of the best positions for decreasing hip pain, as your body weight will be equally distributed on a large surface area.
This will lead to less pressure on hip joints, giving you a peaceful yet comfortable sleep.
#3 - Do Some Stretching and Exercises
Stretching is great for the overall body, especially for the hips. It can relieve a lot of hip pain.
Hip exercises, for instance, hip rotations, stationary bikes, or short brisk walks, will improve your movement in the hip and eventually relieve your hip pain when sleeping on the side.
Read More: 5 Best Hip Stretches for Pain Relief
#4 - Take Some Rest
If you have undergone surgery or injury and are experiencing hip pain afterward, take a few days off. HSS physiatrist George Cyril, MD, suggested avoiding all the activities that aggravate your hip and trying to sleep on your good side.
Maybe the overuse of your muscles and joints is causing this pain. If you are a sports person, try taking some rest as it will be helpful.
If you are still experiencing intense or severe pain, consult a doctor before resuming your daily schedule.
#5 - Keep a Pillow in between your Legs
You can also put a cushion between your legs to maintain a balance in your hips. This tip is only helpful if your hips muscles are a bit tight.
Putting a pillow in between your legs will slightly elevate your knees, reducing pain in your hips.
#6 - Improvise your Sleeping Schedule
This tip may seem a little irrelevant, but improving your sleeping schedule can help reduce your aching hips at night. Sleep hygiene will not only give you a peaceful sleep but also give some relief to your pain. Sleep hygiene includes:
● Block out all the noise- earplugs are an effective and straightforward solution.
● Avoid drinking or eating something before sleep.
● Your room should be dark.
● No screens at least an hour before you go to sleep.
● Try to follow this routine.
#7 - Keep your Bones Healthy
Vitamins and minerals are essential to have healthy bones. Not only hips your overall body needs supplements, such as vitamin D, glucosamine, fish oil, and other minerals, to reduce joint pains and make our bones stronger and better.
#8 - Consult a Physiotherapist
If you are constantly experiencing hip discomfort, then consult a physiotherapist. A physiotherapist can easily address the root cause of your pain and will treat it with suitable exercises and stretches.
You may have FAI, and Carlin H. Senter, MD, FACP, has said that Physical therapy is the first treatment for patients with FAI.
Hip discomfort can ruin your lifestyle and make it miserable due to sleepless nights and constant hip pain when sleeping on the side. Fortunately, now there are a lot of tips and ways to treat them. We hope this article will help you reduce your aching hips at night.