New Africa / Shutterstock
After a long day, nothing beats the comforting feeling of sinking into your bed, ready to drift off into a peaceful night’s sleep. But if a sharp twinge or persistent ache in your hips has you tossing and turning, that cozy feeling can quickly turn into frustration. We’ll explore some reasons you might be experiencing this discomfort and what you can do to alleviate this hip pain.
Common Causes of Hip Pain During Sleep
Let’s walk through some of the most common reasons your hips might be hurting while you sleep.
Poor Sleeping Posture
How you sleep matters more than you might think. If you’re a side sleeper, you might be putting extra pressure on one hip, which can lead to pain. Your spine and hips need to be aligned properly, and certain positions can throw that balance off. For example, curling up in the fetal position or sleeping with one leg bent more than the other can cause uneven stress on your hips and may lead to discomfort.
Mattress Issues
Your mattress is supposed to support your body, but if it’s not doing its job, your hips could suffer the consequences. A mattress that’s too soft might feel cozy at first, but it can allow your hips to sink in too much, causing misalignment and discomfort. On the other hand, a mattress that’s too firm can create painful pressure points, especially around your hips.
Explore All Mattress OptionsUnderlying Health Conditions
Sometimes, the cause of hip pain goes beyond just how you sleep — it can be linked to underlying health conditions. Arthritis, for example, can make your joints stiff and achy, which might worsen when you’re lying down. Bursitis, which involves inflammation of the small fluid-filled sacs in your hip, can cause sharp, localized pain that’s hard to ignore at night. And then there’s sciatica, where irritation of the sciatic nerve leads to pain that radiates down your leg, often starting in the hip.
Physical Activity or Injury
An active lifestyle is great, but sometimes your hips pay the price, especially if you’ve pushed yourself a little too hard. High-impact activities like running or cycling can lead to overuse injuries, making your hips sore by the time you hit the sheets. And if you’ve had a recent injury — a fall, a muscle strain or even just overdoing it at the gym — your hips might let you know about it when you’re trying to sleep.
How to Alleviate Hip Pain During Sleep
Dealing with hip pain at night can be frustrating, but there are plenty of steps you can take to find relief and get back to enjoying restful, pain-free sleep.
Evaluate Your Mattress
If your mattress is getting old or just doesn’t suit your body type and sleep preferences, it might be time for an upgrade. Look for a mattress that’s tailored to your sleep style and body type. For instance, memory foam mattresses are great for contouring to your body and relieving pressure points, which can help reduce hip pain. Hybrid mattresses, which combine foam with springs, offer a nice balance of support and comfort.
Adjust Your Sleeping Position
Sometimes simply tweaking the way you sleep can make all the difference. If you’re a side sleeper experiencing hip pain, try placing a pillow between your knees. This helps keep your hips aligned and reduces pressure on your joints. If you can, switching to your back might also help, as this position naturally aligns your spine and hips. Adjustable beds are particularly helpful here because they allow you to raise or lower different parts of the bed to find the most comfortable position.
Use Additional Support
Adding a little extra support to your bed setup can do wonders for hip pain. For example, specialty pillows are a great way to support your entire body because they help keep everything aligned. A foam wedge under your knees can also reduce strain on your hips when you’re lying on your back. If your mattress is too firm or not giving you enough cushioning, a mattress topper can provide that extra layer of softness without sacrificing support.
Incorporate Stretching and Exercise
Gentle stretching before bed can help relieve tension in your hips and lower back, making it easier to relax and fall asleep. Focus on stretches that target your hip flexors, hamstrings and lower back. You might also want to incorporate some low-impact exercises into your routine, like swimming or yoga, to strengthen the muscles around your hips.
PeopleImages / Shutterstock
When to See a Healthcare Professional
While making adjustments to your sleep environment and habits can often help alleviate hip pain, there are times when it’s best to seek the advice of a healthcare professional. These symptoms may include:
- Persistent or worsening pain: Pain that lingers for weeks or intensifies over time could be a sign of an underlying issue that needs attention.
- Difficulty moving or performing daily activities: Difficulty walking, bending or even getting out of bed in the morning could indicate something more serious that needs medical attention
- Numbness, tingling or weakness: These symptoms could indicate nerve involvement, such as sciatica, which may require specific treatments like physical therapy or medication.
Find the Right Mattress at City Mattress
Hip pain during sleep can be a real challenge, but understanding the causes and taking proactive steps can improve your comfort so you get the restful sleep you deserve.
If you think your bed is the problem, City Mattress is here to help. We offer a wide selection of mattresses designed to provide the right balance of support and comfort, including some of the best mattresses for back problems and hip pain. Plus, our adjustable mattresses allow you to customize your sleep setup to perfectly suit your needs.