Evie Summers
Hip pain can be caused by a variety of conditions, but the most common ones include osteoarthritis, bursitis, tendonitis, and pregnancy. The pain can be treated in several ways, but one of the first steps is to determine the underlying cause. Changing your sleep position or mattress might help alleviate the pain. For example, if you're a side sleeper, try sleeping on the side that doesn't hurt and putting a pillow between your knees or legs to keep your hips aligned. Sleeping on your back with a pillow under your knees can also help release tension in the hips. Additionally, self-care practices like taking a warm bath, using hot and cold packs, and gently massaging your hips before bed can help alleviate pain and make sleep more comfortable.
How to sleep without contracting hips
| Characteristics | Values |
|---|---|
| Sleep position | On your back with a pillow under your knees |
| Pillow type | Wedge-shaped or folded pillow or blanket |
| Pillow placement | Between your knees or ankles |
| Mattress type | Firm and supportive |
| Mattress topper | Foam pad |
| Exercises | Hip and buttock exercises, eccentric exercises, low-impact exercises |
| Self-care practices | Warm bath, heating pad, massage, hot and cold packs |
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What You'll Learn
Sleep on your back
If you're experiencing hip pain, it may be worth trying to sleep on your back. This is the best position to sleep in if you have an injured or painful hip.
If you're not normally a back sleeper, it can be tricky to get used to this position. Try adding a pillow or bolster under your knees. This can help to ease strain on your hip flexors and keep your hips, pelvis, and spine aligned. It can also help you stay on your back through the night. You can also try sleeping with a pillow underneath your thighs to better support your hips in this position.
According to Lev Kalika, DC, owner of New York Dynamic Neuromuscular Rehabilitation & Physical Therapy:
> The best sleeping position for people with hip pain is sleeping on the back with your hips and knees bent at 45 degrees, and a bolster beneath your knees. This position decreases joint pressure and allows better healing due to optimum tissue tension and the most optimal exchange of joint fluids.
If you're a stomach sleeper, you might also want to consider sleeping on your back. While sleeping on your stomach might not directly contribute to hip pain, it can strain other areas of your body, such as your neck, compounding your sleep problems.
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Use pillows for support
If you're a side sleeper, placing a pillow between your knees or legs can help to keep your hips, pelvis, and spine aligned. This is especially important if you only have hip pain on one side; sleeping on the unaffected side with a pillow between your legs can help to protect the painful hip. Without the pillow, the knee of your top leg can fall forward, straining the hip of your bottom leg. Knee pillows are available for this purpose, but a normal bed pillow will also work.
If you sleep on your back, you can try placing a pillow or bolster under your knees to ease strain on your hip flexors and keep your spine aligned. This can also help to keep you in this position throughout the night.
If you're a side sleeper and the outside of your hip becomes sore from the pressure of laying on it, you can try placing a pillow under the small of your back and then, remaining on your side, lean back on the pillow. This will relieve the pressure from your hips. You can also roll up a blanket and place it behind your back so that you can lean into it while still sleeping on your side.
If you're a stomach sleeper, you might want to consider switching to sleeping on your back. Sleeping on your stomach can strain other areas of your body, such as your neck, which can compound your sleep problems.
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Avoid sleeping on your stomach
Sleeping on your stomach can strain your neck and other areas of your body, which can further aggravate hip pain. If you are a stomach sleeper, you should consider switching to sleeping on your back.
While sleeping on your stomach may not be the direct cause of your hip pain, it can worsen it by causing misalignment in your spine. A physiotherapist recommends sleeping on a firm and supportive mattress to relieve pressure on your hips. A softer mattress may cause more pressure as you sink into it, stretching the hip tendons.
If you find it difficult to transition to sleeping on your back, you can add a pillow or bolster under your knees to ease the strain on your hip flexors. This can also help you stay on your back throughout the night.
Additionally, you can try sleeping with a pillow between your knees to release tension in the buttocks, lower back, and hips. This can be especially beneficial if you are pregnant or experiencing conditions like sciatica or osteoarthritis.
By avoiding sleeping on your stomach and making adjustments to your sleep position and mattress, you can help alleviate hip pain and improve your sleep quality.
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Place a pillow between your knees
If you're a side sleeper, placing a pillow between your knees can help to keep your hips, pelvis, and spine aligned. This can be a good strategy if you have hip pain, as it can reduce strain and stress on your hips and soft tissues.
If you sleep on your side without a pillow between your knees, your top leg will rest on your bottom leg, causing your thigh to drop across your body, which can impact hip pain. With a pillow between your knees, your legs are slightly separated, reducing the strain on your hips.
You can use a normal bed pillow, or you can purchase a pillow specifically designed to be a knee pillow. You may need to experiment with different pillow heights to find the best one for your hips.
If you're a back sleeper, you can also place a pillow under your knees to release tension in the buttocks, lower back, and hips. This can help to keep your hips and knees bent at a 45-degree angle, reducing joint pressure and allowing for better healing.
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Stretch before bed
If you're experiencing hip pain at night, it may be caused by your sleep position or mattress. Side sleepers are particularly prone to hip pain due to the pressure on the hip joint. To help prevent this, try sleeping on your back with a pillow under your knees, which decreases joint pressure and allows for better healing.
Stretching before bed can help you fall asleep faster and avoid sleep-related pain. Here are some stretches to add to your nightly routine to relax your hips and thighs:
Lying Single Knee to Chest
This stretch is mainly for the hips, but it also helps the glutes, back, neck, and shoulders to open up. Lie on your back with your legs extended, bring your right knee up and hold it with both hands. Gently pull your knee toward your chest. Hold for 30 seconds, then repeat three times before switching sides.
Cat-Cow
This stretch targets the lower back, which can get stiff from various daily activities. Get on your hands and knees with your hands under your shoulders and knees under your hips. Arch your back by tightening your abdominal muscles, squeezing your buttocks, and tucking in your tailbone ("cat"). Hold this position for 10 seconds. Then, let your lower back sag toward the floor, rotate your tailbone upwards, and stretch the front of your neck ("cow"). Hold for another 10 seconds. Return to the neutral position and repeat the sequence five to 10 times.
Neck Twist
This stretch targets the scapula and can also help people who sit all day. Place your right hand on your tailbone, palm facing out. Bend your neck to the left, turning your head down toward your left hip. Gently guide your head with your left hand while reaching your right hand down. Hold for 20 to 30 seconds, then repeat two to three times before switching sides.
Lying "T" Twist
This rotation targets the thoracic spine, or upper back. Lie on your right side with your arms and legs bent and your knees on top of each other. Slide your left (top) arm across your body as you rotate your upper body and head to the left.
Hip Flexor Stretch
Begin by kneeling on the floor. Bring your right leg forward so that your right thigh is parallel to the floor, with your knee bent at a 90-degree angle and your foot flat. Keep your left knee on the floor, with your shin pointing straight back. Put your hands on your hips, then bring your thumbs down, contract your glutes, and tuck your pelvis under you. With your back straight, shift your weight forward until you feel a stretch in your left thigh and groin.
In addition to these stretches, you can also try taking a warm bath, using a heating pad, or getting a gentle massage to help relax your hips before bed.
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Frequently asked questions
Hip pain can be caused by a variety of conditions, or it could be from the position you're sleeping in. Sleeping on your back with your hips and knees bent at 45 degrees and a pillow or bolster under your knees is a good way to reduce hip pain. If you're a side sleeper, try placing a pillow between your knees to keep your hips aligned.
A warm bath, a gentle massage, or a heating pad before bed can help to reduce hip pain. You can also try placing a pillow or rolled-up blanket behind your back so you can lean into it while sleeping on your side.
A firm and supportive mattress is best for hip pain. A mattress that's too soft or too hard can trigger pressure points, which may lead to sore hips.
