Relief for Sore Hips: The 30-Second ‘Hip Release’ Stretch That Eases Pain and Stiffness

For millions of women over age 50, “relief for sore hips” is a surprise entry at the top of our wish lists. Which is kind of a bummer—and yet we’re here with good news and more good news. For starters, “while hip pain and stiffness may become more common with age, you don’t have to accept waking up in pain as the new normal,” says Gaby Van Sickle, PT, DPT, and co-founder of Functional Physical Therapy. 

Better yet, she’s sharing ultra-quick and easy hacks that not only work, they can have you feeling better by tomorrow morning!

Why both menopause and sleep can cause hip pain 

Among estrogen’s many under-the-radar functions, the hormone helps keep our muscles strong, our tendons elastic and our joints lubricated. When estrogen levels fall, well… ouch. Any joint can develop issues, and since hip joints bear our full weight, they’re often impacted, says Van Sickle.

“Sleeping on your side can aggravate hip pain,” notes Van Sickle. Not only does lying on a bad hip put pressure on it, even switching sides can allow the top leg to drop inward, pulling on the painful hip. Plus, circulation slows and inflammatory proteins can build up when you’re in bed, leading to morning stiffness. 

Are these the only reasons hips hurt? No, but they’re some of the most common causes of hip pain in women over 50. New, severe hip pain or pain with signs of infection (like swelling or fever) “should be evaluated immediately, especially as we age,” emphasizes Van Sickle. But if it’s not an emergency, you may be able to get DIY relief for sore hips. Here’s how.

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4 ways to get relief for sore hips

Treating hip pain may be easier than you think. Here, the simple strategies worth trying:

Try a 30-second hip release

This gentle movement before bed can help get rid of tension in the hips, pelvis and low back, helping you settle into a more neutral and hip-friendly sleep position. Van Sickle recommends lying on your back with one knee bent and slowly moving the knee side to side. “Do this for both sides and keep the movement comfortable and controlled for about 30 to 60 seconds,” she says. “Add a few gentle pelvic tilts and bring one knee toward the chest at a time if that feels good.” Repeat in the morning before you get out of bed. Many women “will notice an immediate difference.”

Grab an extra pillow while sleeping 

Don’t just tuck a skimpy pillow between your knees and assume it’ll relieve hip pain. You want a long, firm pillow or body pillow supporting your top leg to keep it from dropping inward during the night. This can deliver relief for sore hips by taking pressure off your top hip, pelvis and spine, according to Van Sickle. 

Support your waist overnight

A surprising suggestion: “Women’s waists are more narrow than the hips, so adding a small support under the waist can be very helpful as well,” she notes. Even a folded bath towel can be helpful. Place this under the waist and above the top of the pelvis. “This fills the space between the mattress and the spine so that your spine remains in a neutral position, reducing pressure on the low back and the hips.”

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These simple strategies can make a huge difference in managing hip pain for so many of us. And if you want to take it to the next level, regular physical activity that helps keep you strong and flexible can make a significant difference in how well our hips feel, says Van Sickle. 

But if you find yourself constantly living with hip pain, especially if it regularly wakes you up, definitely talk to your doctor about physical therapy and other treatment options that can greatly reduce soreness and improve your quality of life. A physical therapist can also guide you through targeted exercises that strengthen the muscles over time.

The bottom line on relief for sore hips

Whatever shape your hips are in at the moment, “there is a lot we can do,” says Van Sickle. And for so many of us, a little 30-second exercise and small tweaks to how you sleep can add up to real, lasting relief. Comfortable mornings, here we come!