This research is supported by you, our readers, through our independently chosen links, which earn us a commission with no extra cost to you. Learn More
Written by: Alex Savy
Read 14 minLast updated on February 20, 2023
Medically reviewed by: Debra Sullivan, PhD, MSN, RN, CNE, COI
Waking up with hip pain at night or in the morning is a surprise, but it’s never a pleasant one.
After all, pain is a powerful distraction (to say the least) that can affect your sleep quality and, consequently, your overall well-being.
Here’s the good news, though:
There’s always a solution. And that’s what we will try to find today. Let’s see what might be causing your hip pain in the morning after sleeping and during the night. And of course, let’s take a look at the potential solutions to this problem.
Subscribe to our Youtube Channel to watch out for new product reviews and guides in video format or follow us on Instagram.
What Causes Hip Pain at Night and in the Morning
If you have started experiencing hip pain in the morning after sleeping or during the night, you probably want to know what causes it.
And that’s the first step in trying to resolve this issue. Once you know the source of the problem, it will be much easier for you to find an effective, working method that could bring relief.
So, let’s take a look at the most common reasons that might be standing behind your hip pain:
- An overly firm mattress. Even the most comfortable mattress can cause hip pain if it’s too firm for your body type and preferred sleeping position. For example, if you are a petite individual (less than 130 pounds) who sleeps on a firm (or even a medium-firm mattress), you can wake up with pain. Or, let’s say you’re an average user who has a firm mattress but prefers to sleep on their side. Because your body crashes into the surface of the mattress, does not compress the comfort layers enough, and does not get the needed hug, you are likely to wake up feeling pain in the morning. So, if your hip hurts after sleeping on the side or you notice any sensitive pressure points, chances are your mattress is too stiff for you.
- An overly soft mattress. Surprisingly, a heavenly soft mattress may also result in hip pain while sleeping. When the mattress is too soft and cannot support your body properly (in other words, you can’t keep it relatively straight while maintaining the natural curve of the spine), it may cause your body to fall into misalignment. As a result, some parts of the body (usually back and hips) experience too much tension build-up. And as you can guess, accumulated pressure can lead to pain (1).
- An awkward sleeping position. Lying in an awkward position can also cause your spine to fall into misalignment. Naturally, this can lead to stiffness and pain upon waking up (2) (not only in your back but also in the hips if they experience the most pressure build-up during the night).
- Muscle strain. Muscle strain can occur if you pull or use it beyond its limit. It’s a common result of sports activities or prolonged overuse of the hip (3) that may be linked to your work, for example. Muscle strain is usually characterized by a sharp pain that can spread from your hips to the pelvis or the upper legs.
- Fracture. Falling is the most common cause of hip fractures, especially in the elderly whose bones are weaker due to natural age-related degeneration (4). Hip fractures are typically accompanied by swelling, bruising, and hip pain.
- Inflammation. Inflammation can build-up in our tissues during the day, and in most cases, it’s rather subtle and not too disturbing. However, sometimes inflammation may flare up, which typically happens in the morning after we sleep (and give it enough time to settle in our muscles). This often causes stiffness and slight pain in the morning, which you can reduce by stretching gently. With time, however, inflammation can build-up in certain parts of one’s body, which often leads to certain medical conditions that cause pain aggravation.
- Hip bursitis. This condition occurs when bursae (the small sacs filled with liquid that serve to cushion the hip joints) become inflamed. Bursitis is often associated with pain targeting the outer part of the hip (5). It can also spread down the thigh.
- Hip tendonitis. Tendons are fibrous structures that serve to attach muscles to the hip bone. When tendons get inflamed, you may experience such tendonitis symptoms as tenderness and pain (6), which can worsen after any physical activity or even going up the stairs. Most experts recommend rest when dealing with tendonitis, but it doesn’t mean that pain disappears when you lie down. Sadly, it can disturb you even during sleep.
- Hip arthritis. Also known as the inflammation of the joints, arthritis is a progressive disorder that is among the most common reasons behind hip pain. Its symptoms typically include hip pain that can spread over the groin, buttocks, or outer thighs. People with arthritis often note that pain worsens in the morning and after extended activity (7).
- Sciatica. This disorder affects the sciatic nerve, the longest one in the body. That’s why the pain associated with sciatica often radiates down one side from the lower back and can even reach the knee (8). Naturally, it can also involve hip pain. And because the range of pain can be quite large sometimes, people often confuse sciatica with other issues (like restless leg syndrome, for example).
Check out our Free Sleep Calculator which helps you to find the best time to go to bed and wake up in order to feel rested.
How to Find Relief: Effective Methods and Extra Tips
Hip pain at night or in the morning can become your worst enemy.
However, there’s always a chance of improving the situation. Especially if you understand how to “navigate” your hip pain and make yourself feel more comfortable during the night despite this unpleasant symptom.
So, here are a few tricks you can try to lessen hip pain while you sleep:
- Get a new mattress. If your mattress is either too firm or too soft, you can experience more hip pain in the morning after sleeping or during the night (which can lead to frequent awakenings). Therefore, it’s important to understand what firmness level would work for your body type and sleep position. Typically, side sleepers are advised to pick softer mattresses, back sleepers – medium, and stomach sleepers – firm. However, these are general recommendations, and you need to account for your weight as well. For instance, if you are a heavier user (over 230 pounds) who likes sleeping on their stomach, you might want to find the best extra-firm mattress (check out our suggestions here). If you are a petite individual (less than 130 pounds), you need to choose a softer mattress for each sleep position. And keep in mind that the best mattress for hip pain has to be supportive and cradling at the same time (unless you’re a strict stomach sleeper who requires more support).
- Change your sleeping position. Perhaps, your current sleep position is causing your spine to fall into misalignment and, consequently, leads to hip pain. In this case, simply switching from one position to another can help you alleviate (or even get rid of) hip pain. By the way, a good, supportive chiropractor-recommended mattress can help you maintain a proper sleep posture by delivering a harmonious combo of pressure relief and support. Keep in mind that back sleeping is often considered the best sleep position (9) as it creates optimal conditions for proper spinal alignment during the night. Read more about sleep positions here.
- Add pillows for extra support. Using pillows as an auxiliary tool can help you achieve a more comfortable position that would put less stress on your tender hips. For example, if you are a side sleeper, placing a pillow between the knees can help with proper hip and back alignment. A full-body pillow might also come in handy in this case. When lying on your back, add a pillow or a rolled towel under your knees to reduce stress from the lower back and the hips. You can also put a wedge pillow under the lower back to shift the weight away from your sore hips.
- Alter the feel of your mattress. If you are sure that your mattress is the one to blame for hip pain but aren’t ready to invest in a new one, you can try changing the way it feels. For example, if your mattress lacks support or has sagged, you can add a layer of plywood to create a solid, more supportive base for it. Just put the plywood between the mattress and the foundation, and your bed might start feeling slightly firmer. Another way to make your old mattress more comfortable for sleeping with hip pain is by adding a topper. There are plenty of options among the best mattress toppers for hip pain, so you can choose according to your requirements. Thicker models are typically softer and provide more cradling. As for thinner (and denser) mattress toppers, they are meant to offer that extra support your mattress might be lacking.
- Talk to your doctor. The best way to figure out how to sleep better with hip pain is by understanding the source of the issue. Only by professional diagnostics, you will be able to discover the core of the problem and treat it accordingly. That’s why it might be a good idea to share your concerns with your doctor. Once a professional figures out the source of your hip pain, it will be much easier to get rid of the discomfort. They can prescribe suitable anti-inflammatory medications or pick the most effective treatment option so that you don’t have to bear hip pain anymore.
- Use heat treatment. In many cases, when the pain isn’t very severe, you can apply ice packs to your sore hip 15-20 minutes prior to sleep. It can help reduce inflammation and hence, alleviate the pain a little (if you’re lucky, just enough to help you drift off to sleep easily).
- Stretch before and after sleep. You don’t have to be vigorous. On the contrary, gentle stretches work the best in this case. They can help you relax and reduce pressure from the hips, which can often lead to lower pain levels.
- Watch your posture during the day. Spinal misalignment can aggravate your hip pain. That’s why it’s crucial to watch how you move or sit during the day. Try to avoid standing with your weight concentrated on one side of the body (relying mostly on one leg while relaxing the other one). Also, try not to sit cross-legged. And of course, watch your back and avoid slouching. These simple tricks will help you keep your spine properly aligned during the day, thus minimizing pressure build-up (including in the hips).
F.A.Q.
Why is hip pain worse at night?
In most cases, hip pain gets worse during the night because you are lying directly on the affected tissue/joint. There’s too much pressure on the tender body part that keeps building up all through the night. As a result, you are likely to feel sorer in the morning.
What is the fastest way to relieve hip pain?
Aside from pain medications (which you should take only according to your doctor’s prescription), the fastest way to relieve hip pain is applying an ice pack or switching your current position that’s causing such an unpleasant sensation.
How should I sleep with hip pain?
To sleep more comfortably with hip pain, you may want to use pillows strategically. If you are a back sleeper, place one under your knees. If you sleep on one side, put a pillow between the knees. And if you are a stomach sleeper, you can place a flat pillow under your stomach to avoid unhealthy spine curvature during the night.
How do I know if my hip pain is caused by a serious problem?
You should talk to your doctor immediately if you notice sudden swelling or experience intense pain (often sudden) that interferes with your daily life. Inability to move your hip or leg (or to shift your weight on the affected side) might also be a sign that it’s time to seek professional help.
Wrapping Up
Sleeping with hip pain is not a piece of cake, but it doesn’t mean you can’t deal with it.
After all, there are different methods you can try to improve the situation and relieve that annoying soreness. You can try sleeping on a different mattress, adding a comfortable topper, changing your sleep position, using extra pillows, and so on. However, never hesitate to consult your doctor. It’s better to be safe than sorry, right?
So, is your hip pain ruining your sleep completely, or are you managing to get some rest nonetheless? And what remedies have you already tried? Let us know in the comments below!
References:
- Peter Buckle, Avalino Fernandes (February, 1998). Mattress evaluation—assessment of contact pressure, comfort and discomfort. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/S0003687097000239
- Doug Cary, Kathy Briffa, and Leanda McKenna (June 28, 2019). Identifying relationships between sleep posture and non-specific spinal symptoms in adults: A scoping review. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6609073/
- Hospital for Special Surgery (n.d.). Strained Hip. Retrieved from https://www.hss.edu/condition-list_strained-hip.asp
- Harvard Health Publishing by Harvard Medical School (April 2020). Hip Fracture. Retrieved from https://www.health.harvard.edu/a_to_z/hip-fracture-a-to-z
- Stephanie Watson (September 29, 2018). Trochanteric Bursitis. Retrieved from https://www.healthline.com/health/trochanteric-bursitis
- Amy McGorry (n.d.). Hip Tendonitis. Retrieved from https://www.webmd.com/fitness-exercise/features/hip-tendonitis#1
- Washington University Physicians (n.d.). Arthritis of the Hip. Retrieved from https://www.ortho.wustl.edu/content/Patient-Care/3207/Services/Hip-Knee/Adult-Reconstruction-and-Hip-Preservation-Overview/Arthritis-of-the-Hip.aspx
- Steven J. Atlas (October 22, 2019). Taming the pain of sciatica: For most people, time heals and less is more. Retrieved from https://www.health.harvard.edu/blog/taming-pain-sciatica-people-time-heals-less-2017071212048
- Mindy Berry Walker (March 09, 2021). Which Sleep Style Is Healthiest? Retrieved from https://www.health.com/mind-body/which-sleep-style-is-healthiest?
Leave a comment
FAQs
Hip pain at night and in the morning after sleeping? ›
What causes hip pain when sleeping? A variety of conditions can cause hip pain when sleeping. The most common causes are bursitis, osteoarthritis, sciatic-piriformis syndrome and tendonitis. Other causes include injury to your muscles or soft tissues, pregnancy, the position you sleep in and your bed or pillows.
How do I stop my hip from hurting when I sleep on my side? ›- Gentle stretching during the day to help relieve strain.
- Investing in a more supportive mattress.
- Avoiding alcohol before bed.
- Setting a normal sleep schedule.
- Taking over-the-counter anti-inflammatory medicines before bed.
There are a few basic ways to know if you have hip bursitis or arthritis. If the pain you feel is sharp and severe before spreading out into an ache in the affected area, you may have hip bursitis. On the other hand, if your pain develops slower and is more painful in the morning, it may be hip arthritis.
How do I know if my hip pain is serious? ›Go to a hospital or get emergency help if: Your hip pain is acute and caused by a serious fall or other injury. Your leg is deformed, badly bruised, or bleeding. You are unable to move your hip or bear any weight on your leg.
Why does my hip suddenly hurt after sleeping? ›If you have hip pain only at night, odds are the culprit is your sleep position or mattress. Side sleepers are particularly prone to hip pain due to pressure on the hip joint. The opposite hip – the one you're not lying on – might hurt, too, if it strains forward.
Why do my hips hurt so bad after sleeping? ›What causes hip pain when sleeping? A variety of conditions can cause hip pain when sleeping. The most common causes are bursitis, osteoarthritis, sciatic-piriformis syndrome and tendonitis. Other causes include injury to your muscles or soft tissues, pregnancy, the position you sleep in and your bed or pillows.
What sleeping positions hurt your hips? ›Sleep Position
A mattress that's too soft or too hard could trigger pressure points, which may lead to a sore hip. Sleep posture can also cause pain. Try sleeping on your back or, if you're a side sleeper, sleep on the side that doesn't hurt and put a pillow between your knees to keep your hips aligned.
Sleep position
A mattress that's too soft or too hard could trigger pressure points, which may lead to a sore hip. Sleep posture can also cause pain. Try sleeping on your back or, if you're a side sleeper, sleep on the side that doesn't hurt and put a pillow between your knees to keep your hips aligned.
If you experience hip pain at night, there might be an underlying issue. Conditions like arthritis and bursitis can cause inflammation, and the pressure from sleeping on your side can aggravate it. While you might still need a new mattress, you can know exactly what's behind your hip pain.
What are 3 symptoms of bursitis? ›- Shoulder. Pain when raising arms above head. Discomfort worsens at night. ...
- Elbow. Increased pain if the elbow is bent. Infection is common in this bursa.
- Hip. Pain while walking. Tenderness in groin area. ...
- Knee. Swelling on the front of the kneecap. Pain when knee is bent.
What are two common symptoms of hip bursitis? ›
Symptoms of bursitis of the hip
Symptoms include joint pain and tenderness. You may also see swelling and feel warmth around the affected area. The pain is often sharp in the first few days. It may be dull and achy later.
1) Arthritis
Osteoarthritis is one of the most common sources of hip pain, particularly in older adults. Arthritis can lead to inflammation of the hip joint and erosion of the cartilage that cushions your hip bones. In addition to the pain, arthritis can reduce range of motion and cause your hips to feel stiff.
Any hip pain that does not improve in a short period of time should be checked out by a qualified medical professional. First of all, minor muscle strain or ligament sprain can resolve which rest, but they can also develop into more chronic, nagging, long-term strain and repeated hip injury.
Is it normal to have hip pain everyday? ›Osteoarthritis. This is a very common cause of a daily, dull pain in the hip. With osteoarthritis, your joints become stiff and swollen due to inflammation and breakdown of cartilage, causing pain and deformity.
Is my mattress causing hip pain? ›One of the most common reasons a mattress will cause hip pain? It's simply too old, and its interior no longer supports your body the way that it used to. You can also start to notice hip pain from a new mattress that is too hard for your body and doesn't provide any contour or cushion to the hips.
Is a soft or firm mattress better for hip pain? ›To relieve hip pain, especially for side sleepers, a softer mattress surface will help tight muscles relax and relieve pressure. If you already have a good-quality mattress but it's too firm, and you're aware of uncomfortable hip pressure, consider adding a soft mattress topper.
Can a chiropractor help with hip pain? ›Chiropractic care can be an effective treatment for hip pain, but it may not be right for everyone. Plenty of research has concluded that it's generally safe, like any physical treatment. Still, chiropractic care does come with some risks and potential side effects.
Why does my hip hurt when I get out of bed in the morning? ›Bursitis. In this chronic condition, fluid-filled sacs located in your hip joints, called bursa, suffer from inflammation. Bursitis can flare up in the mornings if you sleep in a position that irritates a bursa. Bursitis pain also tends to flare up throughout the day.
Is walking good for hip pain? ›Walking is one of the best ways to relieve hip pain. But, if you find that despite a daily walk you are still experiencing it, there are other options available to you as well. If you've had a hip injury, ongoing physical therapy can help you immensely.
How do you test for bursitis in the hip? ›Diagnosis of hip bursitis
Your doctor might order imaging tests such as x-ray, MRIs, ultrasounds, or bone scans. Ultrasound and MRI specifically are used to confirm the diagnosis when the bursae are too deep for regular inspection.
How should I sleep to align my hips? ›
This is why it is always recommended that you put a firm pillow between the knees to help keep your hips in line. You should also put a pillow of equal thickness under the head and neck to keep your hips and pelvis in line with your neck and back.
What are the best sleeping positions for hip arthritis? ›Side sleepers should lie on the hip that isn't painful, and place one or more pillows between the legs. When lying on your back, place a pillow or rolled up blanket beneath your knees and possibly another under the small of your back. When sleeping on your back, place pillows beneath your knees.
Is sleeping on your back good for hip pain? ›Sleeping on your back distributes weight evenly across your spinal column, reducing strain and pressure on specific areas of your spine. Sleeping on your back is also the best position to relieve hip pain when sleeping, for the same reason - removing pressure on your hips.
How do you stretch your hips after sleeping wrong? ›Supine Hip Flexor Stretch
Let your right leg fall off the side of the bed, keeping your back flat. Bend your knee back as far as you can, keeping your back flat and right leg hanging off the bed. For an even deeper stretch, grab your left knee and pull it toward your chest. Repeat on the other side.
Below are some of the poses you should avoid: Warrior Pose: You have to balance your weight on one leg, making your hip pain worse. You will feel the pain the moment you place your other foot down. Knee to chest pose: This pose has many therapeutic benefits, but you should not do it if you have hip pain.
What does arthritis in hip feel like? ›Symptoms of hip arthritis may include pain in or near the hip joint, stiffness, audible clicking sounds when moving the hip, and weakness. While hip arthritis is usually a chronic condition, there are treatments to help ease the symptoms and reduce further damage.
What are the symptoms of bursitis in the hip? ›Symptoms of bursitis of the hip
Symptoms include joint pain and tenderness. You may also see swelling and feel warmth around the affected area. The pain is often sharp in the first few days. It may be dull and achy later.
One of the most common reasons a mattress will cause hip pain? It's simply too old, and its interior no longer supports your body the way that it used to. You can also start to notice hip pain from a new mattress that is too hard for your body and doesn't provide any contour or cushion to the hips.