Understanding Nighttime Hip Pain: What Your Body is Telling You

Sleepless nights because your hip is throbbing? Feeling difficult to get up in the morning because of hip pain? Or maybe you rolled over only to feel side sleeping hip pain? If any of it sounds familiar, you’re not alone. In fact, reports suggest that one-third of adults report hip pain at night. Besides being frustrating and uncomfortable, it is a sign that your body is trying to tell you something. 

Here’s your guide to know everything — what causes hip pain while sleeping, why it worsens at night, its consequences, and how you can avoid it to sleep through the night again.

What Does Nighttime Hip Pain Feel Like?

A deep, dull ache, stiffness after a few hours of rest, a stabbing pain when you lie on your side, or morning soreness, hip pain can show up in multiple ways. Here’s what you can feel like:

• Discomfort in one or both hips while lying down

• Pain that worsens in some positions

• Morning stiffness or tenderness

• Sore hips from sleeping

Common Causes of Hip Pain at Night

1. Sleeping Position

The way you sleep and where you sleep matter more than you think. Side sleeping puts direct pressure on a single side, causing hip ache at night. In addition, the mattress and pillow alignment also frame your discomfort. A mattress that is too soft can misalign the spine by letting your hip sink down, while a firm one can add pressure. Either way, your hips bear the brunt. 

If your hip pain is originating from your sleeping position, here’s what it will feel like:

• One-sided localized pain

• Numbness or tingling

• Sore hips

1. Bursitis

Hips contain small fluid-filled sacs called bursae that reduce friction between tissue and bone. The inflammation of these sacs is called bursitis. Overactivity, like stair climbing or cycling, rheumatoid arthritis, hip implant, or a hip injury, can cause bursitis. 

It is the leading factor of painful hips at night. While you may not feel it while standing, it intensifies when you lie down. It can feel like:

• Sharp pain on the outside of the hip

• Localized and worsening hip pain when sleeping

1. Tendonitis or Muscle Strain

Tendons are tissues in the body that allow hip movement by attaching muscles to the bone. Inflammation of tendons is known as Tendonitis. The leading cause of this is overdoing your workouts, especially legs and glutes. 

In case your muscles haven’t recovered or you’re not stretching before bed and after exercise, it can cause hip pain after sleeping. Symptoms may include:

• A dull, deep ache in your groin (where the legs join the torso)

• Pain in your buttocks

1. Osteoarthritis

Osteoarthritis is a degenerative joint condition where cartilage wears down, leading to bone-on-bone friction. Apart from multiple other discomforts, it can cause hip pain from sleeping as well. 

To check out if you have hip osteoarthritis, here are some common factors:

• Persistent aching hips at night

• Stiffness when getting out of bed

• Possible pain in the thigh or knee

• Hip pain after sleeping

• Pain while bending, walking, or getting up from a chair

1. Sciatica

The sciatic nerve is the largest nerve in the human body. It extends down the back of the leg to the foot from the lower back. A herniated disc or spinal issue may cause its compression, which can radiate pain down the hip and leg, especially if you twist your spine while sleeping.

Hip Pain Treatment

1. Correcting Sleep Position

If you figured your sleeping pattern is making you suffer from hip ache at night, try the following:

• Sleep on your back instead of your side

• Keep a pillow under your knees

• Use a thick pillow between your knees

• Try a body pillow to support the spine or hips

1. Using Quality Mattress and Pillow

Try upgrading your mattress and pillow. This time, look for a medium firm mattress as it works best for most people. It doesn’t allow putting much pressure, providing support to the spine and hips. 

Alternatively, you can also add a memory foam topper or orthopedic pillows if upgrading the mattress is not your preference. 

1. Anti-Inflammatory Routine

If inflammation or arthritis is your root cause, an anti-inflammatory diet and hydration will gradually help with hip pain. Moreover, you can promote your recovery by:

• Apply an ice pack for 10-15 minutes before bed

• Taking magnesium supplements consistently

• Using topical creams or gels for quick relief

1. Mild Exercise and Stretching

Long periods of sitting, poor posture, and intense workouts can intensify side sleeping hip pain. Ignoring them can make you deal with the worst over time. Try:

• Taking a break after every 30 minutes of sitting

• Walk 60–90 minutes daily

• Keep your hips and spine aligned

• Balance strength workout

• Stretch before bed and after exercise

1. In-House Treatment

A few lifestyle changes can make you go a long way when treating painful hips at night. Although these are not permanent solutions, they aid in quick recovery. Try tweaking your habits with:

• Elevate your hips with a pillow or blanket while sleeping 

• Avoid taking caffeine 6 hours before bedtime

• Sleep in a cool and dark room

• Take a hot shower before bed

• Massage the affected area
  

When to See a Doctor?

If your pain gets worse over time despite making healthy changes, it’s more than you think. Early intervention helps prevent long-term damage. Track your symptoms, improve your sleep setup, and consult a professional in case of:

• Constant hip pain at night that won’t let you sleep

• Inability to move

• Swelling, redness, or warmth around the joint

• The pain spreads to your groin, lower back, or thighs

• Deformed joint

• You can’t put weight on your hip when you wake up

• Pain lasts more than 2 weeks

FAQs

1. What causes hip pain to worsen at night?

Lying down or sitting still for a longer time puts pressure on your hip joints, causing hip pain to worsen at night.

1. Is nighttime hip pain a sign of a serious condition?

If you have persistent or sharp hip pain with disturbing sleep, it may indicate a chance of arthritis, sciatica, or nerve compression.

1. Can sleeping position contribute to hip discomfort during the night?

Yes. Sleeping position, especially the side, can stress the hip joint and worsen pain.

1. What are some effective ways to relieve hip pain while sleeping?

• Keep a pillow between your knees when side sleeping

• Try sleeping on your back with knee support

• Use a medium-firm, supportive mattress

• Apply heat or cold packs before bed

• Gentle stretching before sleep

1. When should I see a doctor about persistent hip pain at night?

Seek medical advice when the pain lasts more than a couple of weeks, interferes with sleep, or is accompanied by swelling, fever, or limited mobility.