How to Relieve Hip Pain While Sleeping: 4 Doctor-Backed Tips for Better Rest
See the stretch that helps ease aches in five minutes or less
We don’t have to tell you: A good night’s sleep is key to feeling your best. But if you suffer from hip pain while sleeping, you’re more likely to toss and turn than catch restful Zzzs. The good news is that relief is possible. Here, we provide expert-approved tips for treating hip pain at night so you can doze off fast and get the sleep you deserve.
What causes hip pain while sleeping?
Although the source of hip pain varies, “the most common reason it occurs while sleeping is osteoarthritis,” says Thomas Pontinen, MD, LCP-C, a double-board-certified pain management physician and the co-founder of Midwest Anesthesia and Pain Specialists.
Lying down exacerbates the problem “because the body’s weight becomes redistributed as it changes position,” Dr. Pontinen explains. “This moves pressure throughout the affected joint in a way that may be painful.”
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Other common causes of hip pain include tendinitis, hip bursitis and hip injuries. Women are more susceptible to chronic hip pain than men, and the condition becomes more common in adults 60 and older, according to The Journal of Family Practice.
How to relieve hip pain while sleeping
If your achy hip tends to feel worse at night, try one (or more!) of these simple pain relief strategies:
1. Sleep on your unaffected side
“The best way to lessen hip pain during sleep is changing your position so that pressure on your hips is minimized,” Dr. Pontinen says. “For most people, this means sleeping on your [unaffected] side instead of lying flat on your back.”
To build on these benefits, put a pillow between your knees. “This helps align the hips properly and prevents them from sinking into unnatural positions while you’re fast asleep,” Dr. Pontinen explains.
2. Add a mattress topper
Nighttime hip pain is often exacerbated by the surface you sleep on. In addition to sleeping on your side, consider re-evaluating your mattress for long-term relief. “A mattress that’s too firm can put excessive pressure on your hips, while one that’s too soft may fail to provide adequate support, causing further discomfort,” Dr. Pontinen says.
Thankfully, a Goldilocks-like approach—choosing a mattress that’s both firm and soft—can help. Your best bet? Latex. “Latex mattresses are often a better choice over memory foam because they tend to respond better to pressure,” Dr. Pontinen explains. He adds that latex mattresses allow heavier body parts to sink while supporting softer areas and keeping the spine naturally aligned.
Still, a new mattress is often a big investment. If you’re not yet ready to upgrade, you can still help relieve hip pain while sleeping by slipping a latex mattress topper over your existing mattress. One to try: Pure Green Natural Latex Mattress Topper.
3. ‘Tape’ your hip
Many athletes use something known as kinesiology tape—a thin, flexible tape that helps support muscles and joints—to prevent injuries and relieve pain. But you don’t have to be running a marathon to get the benefits of the adhesive tape. A study in the Journal of Pain Research concluded that kinesiology tape reduced hip pain by nearly 24 percent.
Chiropractor and business owner Heather Sloan, DC, recommends a brand called Heali Tape because it’s infused with magnesium and menthol.
“Applying Heali Tape to the hip area can provide gentle support to the muscles and joints, potentially reducing pain and inflammation,” says Sloan, who’s affiliated with Heali Tape. “The menthol infusion delivers a cooling sensation, which may help alleviate discomfort, while magnesium is known for its muscle-relaxing qualities. This combination can enhance comfort and support restful sleep.”
To learn how to apply the tape to relieve hip pain, check out the short video below:
4. Stretch your hip flexor muscles
When hip pain is severe, it doesn’t always respond to changing sleep positions or an upgraded mattress topper. In this case, Dr. Pontinen recommends “doing a few simple hip exercises before bed.” More specifically, he suggests stretching your hip flexor muscles to “help loosen the [hip] joint and promote circulation into the hip area, reducing stiffness while sleeping.”
Lying hip-flexor stretch
- Lie on your back on your bed, with your legs near the edge of the mattress.
- Let the leg nearest the edge of the mattress hang down. It’s okay if your foot touches the floor.
- Hold this position for 15-30 seconds until you feel a good stretch in your hip flexor muscles.
- Repeat the same stretch on both legs two to four times.
The video provides step-by-step instructions:
Tip: If your hip muscles are especially tight, taking a warm bath or applying a heating pad for a few minutes first can help you sink deeper into the stretch.
When to see a doctor for hip pain while sleeping
Managing hip pain can be challenging, so don’t be afraid to ask for help. Your doctor, physical therapist or an experienced pain management specialist can identify the source of your hip pain and keep it from affecting your mobility and quality of life.
“Pain is an emotional, personal experience. Remember you don’t have to navigate the uncertain path forward on your own,” Dr. Pontinen says. “Pain management is constantly evolving, so it’s important to find solutions that work for you and your unique needs.”
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