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7 ways to relieve hip pain at night

Relieve hip pain at night in bed

Dealing with physical pain and not knowing what is causing it can be overwhelming. Hip pain is the most common type of pain people deal with, especially during their sleep. If you wonder why the aching sensation feels worse at night, it might be that your mattress is the culprit. Or, it could be something else entirely. Find common causes below and seven ways to potentially relieve hip pain at night

What can cause hip pain at night?

There are multiple reasons for the dull or constant ache in your hips. If you are dealing with severe hip pain frequently, you must consult a doctor to analyze it deeply. A few possible reasons for your discomfort are:

  • Sleep position
  • Pregnancy
  • Bursitis
  • Hip osteoporosis
  • Hip tendonitis
  • Sciatic-piriformis syndrome

How to relieve hip pain

There are many ways to avoid or relieve your discomfort at night. Hip and leg pain when sleeping on the side is common. However, it can become unbearable over time.

To help you find some relief, here are suggestions for relieving hip pain at night:

  • Try to find a better sleeping position
  • Use the right mattress
  • Use a wedge-shaped pillow to keep around your hip
  • Keep a pillow between your knees
  • Consult a doctor
  • Stretch
  • Follow a sleeping routine

Let’s look at each of these things in more detail below.

1. Sleeping position

Many people don’t understand the importance of a good sleeping position. While asleep, your body repairs itself. However, your body might not be getting enough support to repair itself fully.

Often, people sleep on their stomachs, which might feel comfortable but generally isn’t great for the body. Sleeping on your stomach is quite taxing for your spine, neck, and hip.

You likely won’t feel the effects of your sleeping position until your hip starts hurting like crazy. To relieve your hip pain, try to either sleep on your side or your back. It will take a while to train your body to sleep in one of these positions, but it will happen eventually.

2. A better mattress to relieve hip pain at night

You might have already spent a significant amount of time wondering what you’re doing wrong to cause such sharp hip pain. Some people can experience hip pain when sleeping on either side.

If that’s the case, the real culprit might not be your sleeping position but your mattress. Yes, you heard right; a mattress can cause discomfort and body pain.

Usually, it’s best to choose a mattress that is rigid and not too soft. It must align with your spine and provide adequate support on the pressure points.

Are you looking for the best mattresses for hip pain? Sleepingocean reviewed the best mattresses in the market designed specifically for hip bursitis patients.

3. Use a wedge-shaped pillow

People with arthritis typically need enough support to fall asleep. Sleeping without a pillow can cause a lot of discomfort and pain.

In this situation, a special wedge-shaped pillow can be helpful. That’s especially the case if you are pregnant.

During pregnancy, the pressure on the hip and back area can cause discomfort. Thus, a wedge-shaped pillow or a pregnancy pillow provides enough comfort to sleep peacefully through the night. However, it is essential to consult a doctor if the pain increases or does not go away with time.

4. Relieving hip pain at night with a pillow between your knees

A person with intense hip pain feels helpless, especially during the night. If that sounds familiar, you are likely desperate to find a solution.

The best thing is to consult a doctor to understand the root cause of the problem. However, until the doctor delivers the results, you need some sort of relief or a position to sleep comfortably at night.

Keeping a pillow between your knees can provide temporary relief. Some people find sleeping on their side and keeping a pillow between their legs for support is beneficial.

5. Consult a doctor

If you cannot get rid of the hip pain even after changing the mattress, it’s time to book a doctor’s appointment. The question is, what causes the hip pain that’s radiating down your leg?

You may be suffering from piriformis syndrome, which usually involves a burning sensation in the hips and legs. It can be so intense that you’re unable to sleep at night.

Similarly, hip tendonitis, hip osteoarthritis, and bursitis are also diseases that need proper care. Make sure you visit the doctor before it’s too late and the pain increases beyond control.

6. Stretching to relieve hip pain at night

Stretching is useful for maintaining body posture and overall health. However, there are not many people who stretch daily.

Sometimes, restricted movement can lock your muscles and cause pain in your joints. Regular stretching before going to bed or waking up causes your muscles to relax and relieve pain. Read more here to know the benefits!

If the pain keeps you awake at night, try to reach your toes and do a few simple stretches. If you want to do deep stretches, hold onto something for support and watch some YouTube videos for guidance.

7. Sleep routine

Following a sleep routine can help with combating health issues. Try to go to bed around the same time each night, for example.

You might also take a warm shower to relax your muscles. Dim the light, lay back, and relax, enjoying the time to yourself.

Also, try to avoid having caffeine at least five hours before bedtime, and avoid using the phone at night. These small tips can improve your sleep quality.


An unsupportive mattress is one of the leading causes of hip pain at night. However, there are other factors that also be causing the discomfort, as explained above. If the pain is not going away despite trying different remedies at home, see a doctor as soon as possible.

6 thoughts on “7 ways to relieve hip pain at night”

  1. I have a sleep number bed but I still use a small pillow between my knees. Still, I sometimes have to turn over to the other side during the night or I wake up stiff and sore.

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