Hip pain at night can be a debilitating experience, especially that sometimes it can be an irritated hip joint situation and cause intense pain as joint pain can only be the worst and complicated life, making all sleep positions uncomfortable and leaving you with limited pain management options, which requires immediate medical attention. No matter how you’re lying on your side, the hip that’s not touching the bed is usually in pain and it’s next to impossible to get comfortable enough for sleep. In this article, I’m going to share 6 ways that you can get relief from your hip pain while sleeping on either side.
The 6 main ways to relieve hip pain at night lying on side:
- Lying on your back with a pillow between the knees: This position is great for people who want to lay flat, but it also helps relieve that pressure point from pressing against the bed and causing pain in one hip or thigh bone. You can put two pillows behind you if you need more support while sleeping on your back. Just stay away from using too many blankets because they’ll cover up any heat coming off of your body which will make things worse when trying to sleep at night!
- Sleeping sideways with no pillow under either arm: If lying on your side doesn’t feel comfortable, try laying completely sideways without any pillows or blankets underneath either knee. The lack of weight distribution should alleviate some stress points around your hips.
- Sleeping on your back with a pillow between your knees: If you can’t sleep at night without any pillows, try putting one (or two) behind and under your waist for support when sleeping in a fetal position. This will help alleviate pressure points from lying on either side of your body as well as put some weight off the spine which is important if there are other underlying spinal problems!
- Sleeping with legs together instead of apart: It might be hard to get used to going against what feels natural, but it’s worth trying this position every now and then just so that you don’t create more hip pain at night or cause damage by making things worse over time. Try tucking one leg underneath the other to get them closer together without putting any pressure on your hip or tailbone.
- Sleeping with a pillow between legs: If you can’t sleep at night without anything, try this position and tuck the pillow in close as possible so that it’s touching both of your hips. You may need more than one pillow for support if needed!
- Changing sleeping positions during the night: Sometimes when we’re trying to go back to sleep after waking up from a restless first half of the night, our body gets into an awkward position because we’ve been asleep already for some time and stretched out too much to easily find comfort again… experiment by bouncing around until you hit something comfortable – it might take a few minutes but eventually you’ll find that sweet spot.
Other options of habits that can help you:
Turning on your side: If you’re a back sleeper who can’t seem to find any relief, try turning onto one of your sides before going to bed, this will take some pressure off the hip and tailbone that may have been contributing to pain.
You’ll probably need less time awake in the middle of the night as it’s more difficult for people with chronic pain problems when they sleep on their backs because there is no way for them to mitigate discomfort either by moving or changing positions during dreams (which are all over the place), which is why switching up at least part of what you do each day helps so much!
Elevating hips while sleeping: There are many different types of pillows designed specifically for those who suffer from hip pain at night lying on side.
These pillows can help with positioning, elevating the hips while sleeping to take pressure off the lower back and pelvis area which may be causing discomfort for some individuals.
Use a pillow between knees: If you’re uncomfortable laying down on your stomach or back due to hip pain when sleeping, try resting comfortably in an angled position by using a pillow as support between your legs, this will also help take pressure off of any sensitive areas that might be affected if you were only focused on one area (typically one leg).
Related Article: How Long Does Sciatica Last: What to Expect
Sleep guide for people with hip pain:
Sleep propped up on elbows: Sleeping propped up onto elbows often relieves pressure and tension around joints like shoulders, wrists, neck, spine…
Sleep on your side with a pillow: When you sleep on one’s back, it may be difficult to position the hips and legs comfortably; when laying down flat on their stomach, there is no support for belly or chest area while sleeping that might lead to discomfort in these areas as well.
If you are struggling to find comfort by only focusing on positions involving lying down fully, try positioning yourself so that your spine is vertical (perpendicular) to ones bed surface – this will allow for more room between the lower extremities where pressure points from other parts of the body are often felt. The added benefit of this position is the ability to elevate the head or chest for optimal breathing while in bed.
Sleep on your back with a pillow: As an alternative option, laying down flat on one’s back with a pillow under their belly can help support lower spine and hips; if you also have medication that might cause sleepiness, it may be advantageous to use of safety blanket as added protection against falling asleep unintentionally.
Keep knees together when lying on side: This will alleviate any pressure felt by those who experience hip pain from issues such as sciatica or herniated discs since there is less room between the joint than what would exist without bending the knee at all. To assist in sleeping comfortably even after moving into this pose, try putting a pillow between the knees.
Sleep on your side with a pillow: If you are too uncomfortable, or if it is impossible for you to sleep with your back flat against the surface of whatever bedding that you use, then try laying down sideways while propping up one’s weight on an arm and wedge a small pillow between their stomach and their arm in order to help keep both hips aligned properly.
Resting partially sitting upright: Some individuals may find themselves more comfortable resting at about 30 degrees off from parallel to gravity by gently leaning forward onto pillows placed behind them; this position can also be useful when recovering from hip replacement surgery since it helps protect some nerves close to where the incision was made during operation.
Side lying: Lying on one’s side can be beneficial to some people who experience hip pain at night.
Sleeping with a pillow between the knees or in a fetal position: Placing a pillow down below your knee while resting on your side, along with placing another pillow behind you so that it is tucked against your back and coming up around under your chest will give good support for those with hip problems.
More tips for you:
- Hanging upside down from an overhead bar, exercising equipment, or bunk bed rafters until they are able to either sleep better or feel well enough to return back upright (only try this if you know how to do it safely).
- Use of crutches as temporary assistance when learning new walking techniques after hip surgery.
- Sleeping in a recliner or chaise lounge chair: If you sleep with your legs elevated, the hip pain may be lessened and won’t bother you as much when lying on an incline.
- Taking acetaminophen before bedtime to help relieve stiffness from arthritis while resting on one’s side (acetaminophen should not be taken after age 50). Acetaminophen is also good for those who are unable to rest without some sort of medication because it can reduce muscle spasms that often occur at night due to joint problems such as fibromyalgia and osteoarthritis.
- Lying on his/her stomach instead: For people suffering from hip irritation at night this position might work better than lying on one’s side.
- Wearing a hip pad: Hip pads are great for those who experience pain when resting on their sides, and they can make the area more comfortable by immobilizing it so that constant movement is eliminated and pressure to the joint will be reduced.
- Lying supine instead of lying on either side: This position may relieve discomfort from an inflamed disk in your lower back or if you have sciatica (pain down the leg). It also helps with getting enough blood flow and oxygen to restorative parts of your body during sleep which can help reduce fatigue.
- Stretching before going to bed at night: One way to prevent pain while sleeping upright is stretching out sore muscles before retiring for the night. Stretching will help you with your hip pain and stretching before bed is better than not doing so because it will warm up tight muscles, release tension in circulation, which may reduce pressure on nerves that can cause discomfort.
- Sleeping on one’s back: For those who experience pain while lying down at night, sleeping in this position instead of their sides or stomachs could offer relief by reducing any excess weight from pressing against the hips.
- Sitting upright during quiet time or meditation: Keeping a good posture when sitting gives more support to your spine and pelvis which might decrease any inflammation as well as provide relief for hip joint problems like arthritis and bursitis (inflammation around joints).
- Use a heating pad: For those who experience hip pain at night while lying on their side, a heating pad might provide relief.
- Aromatherapy: Breathing in the scent of lavender or peppermint oil is thought to reduce muscle tension and release feelings of anxiety which may result in less discomfort from nighttime issues like arthritis.
- Yoga poses for hip health: Gentle yoga poses that support healthy hips are considered being one of the most effective ways to relieve stress on joint cartilage as well as increase flexibility throughout your range of motion including rotation, abduction (moving away from midline), flexion (bending knee towards chest) and extension (straightening out leg).
- Sleeping with two pillows instead of one could also help alleviate any pain or discomfort you may experience while lying on your side.
- Consider sleeping with a pillow between the knees to relieve pressure on the hip joints and alleviate any pain that might be experienced in this area of your body when lying down at night.
- You can also consider purchasing an orthopedic mattress which will provide extra support for hips, back and shoulders as well as reduce any strain on these areas during sleep.
If these methods are not working effectively enough for you, it is important to mention that there are many other treatments available including therapeutic yoga classes, massage therapy sessions (in person or online), chiropractic care and acupuncture among others.