Do your hips hurt when you sleep on your side? This discomfort might be related to your mattress or your sleeping position. Hip pain and issues like lower back pain after sleeping are common and can significantly impact your rest. Since our hips endure a lot throughout the day, they need proper support during sleep. While a good mattress can help, there are other solutions too. In this article, we’ll explore the causes of hip pain and share four practical tips to reduce the discomfort.

Why do your hips hurt when sleeping on your side?

Experiencing hip pain when sleeping on your side can happen for several reasons. Most often, it’s due to pressure on the hip joints or insufficient support from your mattress. Here are some common causes:

1. Medical conditions

      • Bursitis: This occurs when the bursa, a small fluid-filled sac in the hip, becomes inflamed due to overuse. Bursitis can cause sharp pain, especially when lying on your side, where direct pressure is placed on the inflamed area.
      • Arthritis: Both osteoarthritis and rheumatoid arthritis can lead to stiffness and pain in the hips, particularly at night. Many people with arthritis also experience sleep disruptions due to their symptoms. Our article on painful joints while sleeping explores this topic in greater detail.

2. Obesity

Carrying extra weight puts additional pressure on your hips, particularly when sleeping on your side. This can increase the risk of chronic hip pain and joint wear, leading to ongoing discomfort in the hips and lower back after sleeping.

3. Injuries

An injury, such as a strained muscle or inflamed tendon, can become more painful during sleep. Lying on the affected side may worsen the pain by putting pressure on the injured area, slowing down the healing process.

4. Wrong or unsupportive mattress

If your mattress is too hard or too soft, it may not provide enough support for your hips, misaligning your spine. A mattress that’s too firm can place too much pressure on your hips, while a softer mattress may cause your hips to sink too deeply, straining the joints.

How to reduce hip pain from sleeping on your side

Research shows that hip pain can greatly affect your sleep quality. Fortunately, there are several ways to relieve hip discomfort at night:

1. Choose the right mattress for optimal support

A good mattress is essential for alleviating hip pain after sleeping. It should provide proper support and distribute pressure evenly, especially around sensitive areas like the hips. Zoned mattresses that adjust to your hips and shoulders help maintain a natural sleeping posture and keep the spine aligned, reducing pressure on painful spots.

–>Tip: Heavier individuals may benefit from a firmer mattress, while lighter sleepers often prefer a softer one. Different sleeping positions also require specific levels of support to prevent pain.

2. Improve your sleeping position

Sleeping on your side can place extra pressure on your hips, worsening the pain. Switching to back sleeping may help, as it typically reduces pressure on the hips and helps you wake up with less pain.

If you prefer to sleep on your side, try placing a pillow between your knees. This helps align your hips, pelvis, and spine, reducing the strain on your joints.

3. Incorporate hip exercises and stretches

Regular exercises and stretches for the hips can strengthen the muscles and improve flexibility, reducing stiffness and pain after sleeping. Exercises like pelvic bridges help build strength in the hip muscles, while stretching before bed can ease tension in the hips.

–>Tip: Stretches like the hip flexor stretch and yoga’s pigeon pose are particularly useful for loosening tight hip muscles and relieving lower back tension.

4. Use heat or cold therapy to ease hip pain

Applying heat or cold to your hips before bed can help alleviate pain and discomfort.

        • Heat: For muscle tension or conditions like arthritis, heat therapy, such as a warm bath or heating pad, can relax the muscles around your hips, making it easier to fall asleep.
        • Cold: If you’re dealing with inflammation or a recent hip injury, using a cold pack can reduce swelling and relieve pain, particularly after a long day.

The Morningstar Stellar mattress: Perfect support for hip pain

Our adjustable Stellar mattress provides the ideal balance of comfort and support for those experiencing hip pain. With pressure-relieving Serene™ foam, customizable firmness, and seven-zone pressure distribution, it ensures personalized support for sensitive areas like your hips. The advanced memory foam evenly distributes your body weight, reducing pressure points, while adjustable zones keep your spine in a natural position. The mattress adapts to your body, regardless of your sleeping style, helping you sleep comfortably and without pain.