It can be frustrating to finally lie down to rest, only to be woken by a throbbing hip pain. For many people who sleep on their side, this pain is more than just annoying; it can seriously affect the quality of their sleep. The first step to solving the problem is understanding why hip pain often shows up, specifically when lying on one side.
Why Side-Sleeping Can Cause Hip Pain
As you sleep on your sides, a significant portion of your body weight is pressing down on your hip joint, and if you already have a problem, you will surely experience pain. Some of the most common reasons for hip pain when you sleep on your sides include:
1. Hip Bursitis (Trochanteric Bursitis)
The most common cause of hip pain for those who sleep on their sides is hip bursitis. Your hip contains small fluid-filled structures called bursae, and they act as cushions for your bones and soft tissues.
2. Greater Trochanteric Pain Syndrome (GTPS)
GTPS is often confused with bursitis. It affects the tendons that connect your gluteal muscles to the hip bone.
When you sleep on your side, your top hip can drop forward and downward, stretching and pressing these tendons. This creates tenderness on the outside of the hip that usually feels worse at night.
3. Osteoarthritis
If the pain is deep in the groin or front of the hip, osteoarthritis may be the cause. In this condition, the cartilage protecting the joint wears away.
Lying still for a long time can make the joint stiff, and certain side-sleeping positions may cause the bones to rub together, resulting in a deep, dull ache.
4. Poor Mattress or Spinal Alignment
Sometimes the problem isn’t your hip but your bed. A mattress that is too firm creates pressure on the hip bone. On the other hand, a mattress that is too soft allows your pelvis to sink, which pulls your spine out of alignment and strains the hip ligaments throughout the night.
Simple Ways to Reduce Hip Pain at Night
You don’t always have to stop sleeping on your side to get relief. Small changes in your body position and your sleeping setup will help in the following ways:
Pillow Sandwich Technique: Place a firm pillow between your knees and ankles. This will ensure that your top leg does not fall forward and will help your hips, pelvis, and spine stay in line.
Sleep on the Good Side: If one hip hurts, sleep on the other one. Putting a pillow behind your back will help you avoid rolling onto the painful hip at night.
Use a Mattress Topper: If your mattress is too hard, a 2-inch memory foam topper will help. It will cushion your hip and spread your weight out equally.
Gentle Bedtime Stretches: Try some gentle glute or hip flexor stretches before bed. Loosening these muscles can reduce tension that builds up after sitting or walking all day.
Closing Note
Whether your hip pain comes from bursitis, GTPS, or just poor alignment, keep the pressure off the joint and give it proper support to feel better. You can consider changing your sleep position and mattress, but consult your healthcare provider before trying anything.
Struggling with chronic hip pain? Consult our board-certified orthopedic surgeon, Dr. Mufaddal Gombera, MD, for the right treatment. Call us to book an appointment.
