How to Relieve Hip Pain from Sleeping on Side – Waking up with sore hips can change a good night’s sleep into an arduous one. Sleeping on the side is one of the most common sleeping position, but side-sleeping puts uneven pressure on the hips if your alignment with the mattress or your body is not great. Luckily, With a few easy adjustments and some natural solutions, managing and preventing hip pain due from sleeping on your side can be easy.
How to Relieve Hip Pain from Sleeping on Side – Reasons You Experience Hip Pain from Side Sleeping
How to Relieve Hip Pain from Sleeping on Side Knowing the reasons why it happensallows you to make the correct moves.
- Body weight distributed unevenly causing pressure on one hip
- A mattress that is too firm or too soft, causing support issues
- Spine, hips, and pelvis misalignment while sleeping
- Inflammation of the hip joint or surrounding muscle.
- Not enough padding between knees causing strain to the pelvic area.
How to Relieve Hip Pain from Sleeping on Side – Utilize a Pillow Between Your Knees
This is one of the easiest and most straightforward solutions.
- When you are sleeping, put a decent firm pillow between your knees
- It aligns your hips, pelvis and spine
- It minimizes the torsion on the muscles that surround the hip and lower back
- Use a memory foam, or contoured pillow for your knees for better support
Change Position Often
How to Relieve Hip Pain from Sleeping on Side – Remaining on one side for hours can affect pressure.
- Switch sides during the night or switch every night
- Reduces the risk of overuse and irritation of one hip joint
- If one side is painful, sleep on the opposite side of the painful side with some cushioning
Stretch Prior to Sleep
Tight muscles can cause discomfort on the hip at night or when sleeping.
- Do some gentle hip flexor, glute, and lower back stretches
- Try a seated figure-four stretch or a regular child’s pose
- Will help decrease tension and improve circulation before sleeping
Use a Mattress Topper or Modify Your Bed
Mattress support is vital for hip comfort.
- For a too-firm mattress, add a memory foam topper.
- Look for a medium-firm mattress that provides equal support.
- A too-soft mattress may sink in, and misalign your hips.
Use Heat Therapy Before Bed
Heat can help relax tight muscles and relieve discomfort in joints.
- Use a warm heating padon the hip area for 10 to 15 minutes.
- Helps to relieve stiffness and improves blood flow.
- Only use pre-sleep, and do not leave it on overnight.
Practice Good Sleeping Position
Small adjustments in sleeping posture can prevent chronic pain.
- Keeps your legs slightly bent, not straight.
- Do not sleep with legs crossed.
- Be sure that head pillow is in a position where they support neck and spinal alignment.
Be Physically Active and Train Your Core
A strong and stable core and flexibly moving hip will promote muscular support in a better sleep alignment.
- Do some light exercises most days of the week, such as walking, yoga or pilates.
- Have a focus on strengthening the glutes, lower back, and abdominal muscles.
- Avoid a sedentary lifestyle; these actions will weaken the muscular support for good sleeping posture.
How to Relieve Hip Pain from Sleeping on Side – When to See a Doctor
Consult a physician if the pain is intense, persistent, or radiating down your leg.
- You may have bursitis, sciatica, or arthritis
- See a doctor first if all conservative measures have failed because you may need either diagnostic imaging or physical therapy.
Conclusion
Hip pain from side sleeping is a common problem, and many people can find relief through simple, home-based strategies. Using a pillow between your knees, stretching, heat therapy, a few additions to your sleep set-up and routine can all bring a little comfort back to your sleep. Take notice of your body, and if something isn’t working, feel free to make adjustments until you achieve comfort, and of course pain-free sleeping!
