Why Do My Hips Hurt When I Sleep on My Side?

If you experience hip pain while sleeping on your side, you’re not alone. This discomfort can disrupt your sleep, leaving you tired and frustrated. In this article, we’ll explore why hip pain occurs at night, how common it is, what causes it, and most importantly, how to manage and prevent it.

Whether it’s a result of hip bursitis, hip arthritis, or another underlying condition, understanding your pain is the first step to relief. Be sure to contact our experts at Orthopedic Specialists & Sports Medicine in Granville or Coshocton, Ohio, today to get the help you’ve been looking for!

Hip Pain and Sleeping Positions

Sleeping on your side can put significant pressure on your hip joints, particularly the lateral hip, causing discomfort or even chronic pain over time. This position can compress the structures around the hip, such as the bursa, tendons, and muscles, leading to what’s often referred to as greater trochanteric pain syndrome (GTPS). If your hip hurts when you lie on your side, the pain could stem from various sources, including hip bursitis, hip arthritis, or even referred pain from other areas like the lower back.

The hip joint is a complex structure, and when the weight of your body presses down on it during sleep, it can exacerbate any existing inflammation or injury, resulting in outer hip pain or upper thigh pain that wakes you up at night.

How Common is Hip Pain at Night?

Hip pain at night is more common than many people realize. It’s particularly prevalent among individuals over 40 and those with pre-existing conditions such as hip arthritis or hip bursitis. Studies show that lateral hip pain affects about 10-25% of the population at some point, with a significant portion experiencing it predominantly at night.

Nighttime hip pain can vary in intensity, from mild discomfort to severe pain that wakes you up repeatedly. Chronic pain during sleep can lead to sleep disturbances, affecting your overall health and quality of life. This issue is especially concerning because lack of sleep can hinder your body’s ability to heal and manage pain, creating a vicious cycle.

What Causes Hip Pain When Sleeping on Your Side?

There are several potential causes of hip pain when sleeping on your side, including:

Hip Bursitis: Inflammation of the bursa, a fluid-filled sac that cushions the hip joint, is a common cause of lateral hip pain. When inflamed, the bursa can cause sharp pain that intensifies when you lie on the affected side.
Hip Arthritis: Osteoarthritis, the most common form of hip arthritis, occurs when the cartilage that cushions your hip joints wears down. This can lead to pain, stiffness, and inflammation, which can worsen when lying in certain positions.
Tendonitis: Inflammation of the tendons around the hip joint, often due to overuse or injury, can cause pain that worsens at night, especially when pressure is applied to the affected area during sleep.
Greater Trochanteric Pain Syndrome (GTPS): GTPS is a condition that encompasses various issues affecting the outer hip, including bursitis, tendonitis, and tears in the gluteal tendons. It’s a common cause of outer hip pain and can be exacerbated by sleeping on your side.
Poor Sleep Position: Your sleeping position plays a crucial role in either relieving or exacerbating hip pain. For instance, lying on a very firm mattress without adequate cushioning can increase pressure on your hips, leading to discomfort.
Referred Pain: Sometimes, hip pain is actually referred pain from other areas, such as the lower back or knees. Conditions like sciatica or spinal issues can cause pain to radiate down to the hips, making them ache at night.

How to Manage Hip Pain at Night

If your hip hurts while sleeping, there are several strategies you can use to manage and potentially relieve the pain:

Adjust Your Sleep Position

Consider sleeping on your back or stomach to reduce pressure on the hip joints. If you prefer sleeping on your side, try placing a pillow between your knees to keep your hips aligned and reduce strain.

Use a Supportive Mattress

A medium-firm mattress is often recommended to provide adequate support for the hip and spine without creating pressure points. Adding a mattress topper can also help in distributing weight more evenly.

Apply Ice or Heat Before Bed

Ice packs can reduce inflammation in conditions like hip bursitis, while heat therapy can relax tight muscles and improve blood flow. Use a heating pad or warm bath before bed to relieve hip pain.

Stretch and Strengthen

Incorporating hip stretches and strengthening exercises into your daily routine can help prevent hip pain. Focus on exercises that target the hip flexors, glutes, and lower back to relieve pain and improve joint stability.

Medications

Over-the-counter pain relievers like NSAIDs (e.g., ibuprofen) can help manage inflammation and pain. However, consult with a healthcare professional before starting any medication, especially if the pain is persistent.

Consult a Specialist

If your hip pain persists despite these measures, it’s essential to consult with an orthopedic specialist. They can diagnose the underlying cause of your pain and recommend treatments, such as physical therapy, injections, or even surgery if necessary.

Take the First Step Towards Better Sleep and Hip Health

Hip pain that wakes you up at night can significantly affect your quality of life, but it doesn’t have to be something you simply endure. By understanding the potential causes and taking proactive steps to manage the pain, you can find relief and improve your sleep quality. If your hip pain persists, seeking professional advice is crucial.

At Orthopedic Specialists and Sports Medicine, we have a team of experienced orthopedic specialists ready to help you manage and relieve hip pain. With locations in Granville and Coshocton, OH, our doctors are conveniently located to serve you better. Schedule an appointment today to start your journey toward pain-free sleep and better health!

Medically reviewed by Eric Erb, MD