Sleeping positions for hip pain: 4 ways to get a good night's sleep

Do you often experience hip pain when sleeping, tossing and turning all night because you can't find a comfortable position? This is a very common condition, especially in middle-aged people, the elderly, pregnant women, or those with hip joint problems. According to statistics, about 20–35% of adults have experienced prolonged hip pain, and symptoms often become more severe at night when pressure is put on the joints and soft tissues.

If you are looking for sleeping positions for hip pain or ways to sleep with hip pain without waking up in the middle of the night due to aches, this article will help you. Tiptory will guide you on sleeping positions that help reduce pressure on the hip joint, how to properly position pillows to keep your spine and pelvis balanced, and share safe pain relief tips before bed. With just a few small changes in your sleeping habits, you can improve the quality of your sleep and support hip joint recovery more effectively.

Part 1: The best sleeping positions for hip pain

Method 1: Side sleeping to reduce hip pain

Sleep on the non-affected side to relieve pressure on the hip joint

• If you are experiencing hip pain when sleeping, prioritize sleeping on the non-affected side. This position helps reduce direct pressure on the injured hip joint, thereby alleviating pain and discomfort throughout the night.
• Many orthopedic and physical therapy experts recommend this as one of the effective sleeping positions for hip pain, especially for people with bursitis, hip osteoarthritis, or hip injuries.
• Avoid lying on the painful hip as body weight can increase pressure on the joint and surrounding soft tissues, making the pain more severe.

Slightly bend knees to relax hip muscles

• When sleeping on your side, slightly bend both knees towards your body in a natural position. This helps reduce tension in the hip area and minimizes strain on the hip joint.
• Avoid bending your knees too close to your chest or fully extending your legs, as both positions can increase pressure on the pelvis and spine.
• This is a simple adjustment that can help you sleep with hip pain more comfortably.

Place a pillow between your legs to keep your body aligned

• Place a soft pillow between your knees or between your legs when sleeping on your side.
• The pillow helps keep your hips, pelvis, and spine in a balanced position, preventing hip joint rotation during sleep.
• Maintaining proper alignment also helps reduce pressure on ligaments, muscles, and joints, thereby improving hip pain when sleeping for many people.

Adjust pillow thickness if not effective yet

• If the pain hasn't improved after a few nights, don't conclude that this position isn't suitable.
• Try changing the thickness of the pillow between your legs. People with wider hips often need a thicker pillow, while those with a smaller build might only need a thin pillow.
• You can also try specialized pillows for people who sleep with hip pain to find the most suitable height for your body.
• Adjusting the pillow to the correct height will help reduce pressure on the hip joint, increase comfort, and improve sleep quality in the long run.

Method 2: Pillow behind your back to reduce pressure on hips

Adjust side-sleeping position by leaning slightly back

• If you've tried the sleeping position for hip pain of side sleeping, with slightly bent knees and a pillow between your legs, but still experience pain, try placing an additional pillow behind your back.
• Place a pillow or rolled blanket at your lower back, then maintain a side-sleeping position and lean your body slightly backward. This helps distribute body weight instead of concentrating it entirely on the hip joint.
• This is a simple trick that helps many people with hip pain when sleeping feel more comfortable while maintaining a stable sleeping posture.

Support spine and reduce hip joint pressure

• A pillow behind the back helps support the lower back, maintain the natural curve of the spine, and limit turning over during sleep.
• When pressure on the hips is reduced, the muscles and soft tissues around the hip joint also relax, thereby alleviating nighttime pain.
• If you don't have a suitable pillow, you can roll up a thick blanket or towel to place behind your back and adjust until you feel comfortable.

Especially helpful for pregnant women

• Pregnant women, especially in the last trimester, often experience hip pain when sleeping due to pregnancy hormones softening and loosening ligaments and connective tissues to prepare for childbirth.
• Placing a pillow behind the back combined with a support pillow under the abdomen can help reduce pressure on the hips, lower back, and pelvis, thereby making sleeping with hip pain more comfortable.
• If the pain persists or significantly affects daily life, consult an obstetrician or physical therapist for guidance on suitable positions for each stage of pregnancy.

Method 3: Lying on your back to reduce pressure on the hip joint

Change sleeping position instead of only lying on one side

• If you always sleep on the same side every night, try alternating to a back-sleeping position. Maintaining one position for too long can lead to muscle imbalances, increasing pain and stiffness in the hip area.
• Appropriately changing your sleeping position helps reduce repetitive pressure on the same joint and allows muscles and ligaments to relax better.

Back sleeping helps distribute body weight evenly

• For many people, lying on their back is an effective sleeping position for hip pain because body weight is distributed evenly across the back, shoulders, and buttocks, instead of concentrating on one hip joint.
• This position helps reduce pressure points, alleviates pressure on the hip joint, and can improve hip pain when sleeping, especially for those with osteoarthritis or hip inflammation.
• If you feel discomfort in your lower back, try adjusting the height of your head pillow or adding a support pillow under your legs.

Avoid stomach sleeping with hip pain

• Stomach sleeping can cause the neck to be turned to one side for a long time, and also increases pressure on the lumbar spine and hip area.
• If you are sleeping with hip pain, you should avoid this position as it can prolong the pain or make it more severe the next morning.

Proper pillow placement for increased comfort

• When lying on your back, use a pillow of moderate height to support your neck and keep your spine in a natural position.
• Place an additional pillow under your knees or thighs to reduce strain on your hips and lower back. This pillow placement helps maintain the natural curve of your spine, reduces pressure on your hip joints, and provides more comfort throughout your sleep.
• Try adjusting the thickness of the pillow until you find the most suitable position for your body and pain level.

Method 4: Hip padding to reduce pressure while sleeping

Add extra padding if you frequently turn to the painful side

• If you have a habit of turning over in your sleep and find it difficult to avoid lying on your painful hip, place a soft pad to reduce pressure on the hip joint.
• You can use a thin pillow, towel, or folded blanket to create a protective pad, helping to reduce direct pressure on the hip area and alleviate pain while sleeping.

Position padding correctly for maximum effectiveness

• When lying on your back, place the padding directly under the painful hip to increase support and distribute body weight.
• If lying on your side, adjust the position of the pillow or padding so that your hip does not bear the entire pressure of your body weight.
• This is a simple but useful tip for improving hip pain when sleeping, especially for people with higher body weight or sensitive hip joints.

Wear soft, lightly padded clothing

• Wearing thick, soft sleepwear or long pants made of stretchy material can help reduce friction and provide a softer feel for the hip area when turning over.
• In some cases, you can also lightly wrap a soft towel around your hip area to increase support. However, do not wrap it too tightly as it can hinder blood circulation and cause discomfort.
• Combining this tip with the appropriate sleeping position for hip pain will help you sleep with hip pain more comfortably and reduce the number of awakenings due to pain during the night.

Part 2: Tips for sleeping soundly with hip pain

Tip 1: Choose the right mattress to alleviate hip pain

Prioritize mattresses with medium firmness and good support

• A suitable mattress plays an important role in reducing hip pain when sleeping. The mattress needs to keep the spine, pelvis, and hip joints in a natural position, helping to distribute body weight evenly.
• Most experts recommend choosing a medium-firm to firm mattress. This type of mattress typically provides better support than overly soft mattresses, while still being soft enough to reduce pressure on pressure points.
• If the pain persists or you have a hip joint condition, consult a doctor or orthopedic specialist to choose a suitable mattress.

Avoid mattresses that are too soft or too firm

• An overly soft mattress causes the body to sink deeply, unbalancing the hips and spine, which can worsen the pain.
• Conversely, an overly firm mattress creates significant pressure on the shoulders, hips, and pelvis, especially when sleeping on your side.
• For those seeking sleeping positions for hip pain, a mattress with good support will help sleeping positions be more effective.

Use a topper for added comfort

• If you don't want to replace your mattress yet, you can use a foam or memory foam topper on top of your mattress.
• A topper helps distribute body weight more evenly, reduces pressure on the hip joint, and increases comfort during sleep.
• This is a cost-effective solution that can still help you sleep with hip pain more comfortably.

Prioritize foam or memory foam mattresses

• Foam and memory foam mattresses can contour to the body's curves, helping to reduce pressure on pressure points such as the shoulders, hips, and back.
• Compared to many traditional spring mattresses, foam mattresses often distribute weight more evenly, thereby reducing concentrated pressure on the hip joint during sleep.
• If you frequently experience hip pain when sleeping, consider mattresses that have been proven to support the body and reduce pressure, and replace your mattress when it becomes saggy or loses its elasticity to maintain sleep quality.

Tip 2: Develop sleeping habits to reduce hip pain

Maintain a regular sleep schedule daily

• When experiencing hip pain while sleeping, sleep quality often deteriorates. Therefore, maintaining a consistent sleep schedule will help the body recover better.
• Try to go to bed and wake up at the same time every day, including weekends. A stable biological clock will help you fall asleep easier and sleep deeper.
• Adults should aim for about 7–9 hours of sleep each night to support muscle, joint, and overall health recovery.

Create a comfortable sleep environment

• The bedroom should be quiet, dark, and cool to facilitate sleep.
• Choose a suitable mattress and pillow to support your body, combined with the sleeping position for hip pain to reduce pressure on the hip joint.
• Limit noise and bright lights as these factors can cause you to wake up easily in the middle of the night.

Relax before bedtime

• Spend about 1–2 hours before sleep allowing your body and mind to gradually transition into a restful state.
• You can take a warm bath, read a book, practice deep breathing, meditate, or listen to soft music to reduce stress and help muscles relax.
• These habits not only help you fall asleep easier but also effectively support sleeping with hip pain.

Limit caffeine and electronic devices in the evening

• Avoid coffee, strong tea, energy drinks, or stimulants within 6–8 hours before bedtime as they can make it difficult to fall asleep or sleep deeply.
• Also, limit the use of phones, computers, and devices that emit blue light for about 30–60 minutes before bedtime. Blue light can reduce the production of melatonin—a hormone that helps regulate sleep.
• Combining healthy sleep habits with measures to reduce pressure on the hip joint will help improve hip pain when sleeping and enhance sleep quality in the long run.

Tip 3: Limit the overuse of sleep aids

Do not rely on sleeping pills when experiencing hip pain

• Persistent insomnia due to hip pain while sleeping can lead to fatigue, stress, and a tendency to consider sleeping pills. However, sleep aids do not address the root cause of the pain but only temporarily alleviate symptoms.
• Instead of relying on medication, prioritize adjusting your sleeping position for hip pain, choosing a suitable mattress, and establishing scientific sleep habits to sustainably improve sleep quality.

Do not use alcohol to fall asleep

• Some people believe that drinking alcohol before bed helps them fall asleep faster, but in reality, alcohol can disrupt sleep and reduce the quality of deep sleep.
• Upon waking, you might feel tired and less alert even after getting enough hours of sleep.
• If you are sleeping with hip pain, consuming alcohol can further hinder bodily recovery and increase the risk of falls when waking up at night.

Be cautious with over-the-counter sleeping pills

• Over-the-counter sleep aids should only be used as directed or under the advice of a healthcare professional.
• Frequent use of medication can lead to dependence, requiring higher doses to be effective and making it difficult to sleep if discontinued.
• Some medications can also cause prolonged drowsiness, reduced concentration, or dizziness the following morning.

Use only for short periods when absolutely necessary

• If your doctor prescribes sleep aids, use them at the correct dosage and for the shortest possible duration.
• Ensure you get a full 7–9 hours of sleep to minimize drowsiness or reduced alertness the next day.
• If hip pain while sleeping persists for several consecutive nights, consult a doctor to identify the cause and receive appropriate treatment, instead of relying solely on sleeping pills.

Tip 4: Cold compress before bed to reduce hip pain

Cold compress helps reduce inflammation and pain

• If hip pain while sleeping is related to inflammation, such as hip bursitis or soft tissue injury, a cold compress before bed can help reduce swelling and soothe the pain.
• Cold temperatures temporarily constrict blood vessels, thereby reducing blood flow to the inflamed area and alleviating pain.
• You can apply a cold compress for about 15–20 minutes before bedtime to increase comfort and aid sleeping with hip pain.

Do not place ice directly on the skin

• Always wrap an ice pack or gel pack in a thin towel before applying.
• Do not place ice directly on the skin as it can cause ice burn, irritation, or damage to skin tissue.
• If you don't have a specialized cold pack, you can use a bag of ice cubes or frozen vegetables wrapped in a clean towel.

Allow the skin to rest between applications

• After each 20-minute cold compress, allow the skin area to return to normal temperature before reapplying.
• Do not apply cold compresses continuously for extended periods as this can reduce local blood circulation and cause tissue damage.
• If the skin area experiences prolonged numbness, becomes pale, or unusual pain/burning, stop the compress immediately.

Cold compresses are effective in appropriate cases

• This method is often helpful when the pain is accompanied by swelling, warmth, or appears after exercise, impact, or injury.
• If hip pain while sleeping lasts for several weeks, worsens, or is accompanied by fever, significant swelling, leg numbness, or limited movement, you should see a doctor to determine the cause and receive appropriate treatment.
• Combining cold compresses with the appropriate sleeping position for hip pain, a suitable mattress, and healthy sleep habits will help improve sleep quality and support hip joint recovery more effectively.

Part 3: Effective home remedies for quick hip pain relief

Tip 1: Gentle exercise to relieve hip pain

Maintain activity instead of complete rest

• When experiencing hip pain while sleeping, many people tend to limit movement to avoid pain. However, prolonged inactivity can stiffen the hip joint, reduce range of motion, and prolong the pain.
• For conditions like osteoarthritis or arthritis, maintaining appropriate activity is a crucial part of treatment and recovery.
• Before starting an exercise program, consult a doctor or physical therapist to ensure the exercises are suitable for your condition.

Prioritize exercises that put less pressure on the joints

• Choose gentle forms of exercise that increase joint flexibility without increasing pressure on the hip area.
• Exercises highly recommended by many experts include:
  • Walking at a moderate pace.
  • Light cycling.
  • Swimming or water exercises.
  • Exercises to increase hip joint range of motion as guided by a specialist.
• These activities help strengthen the muscles around the hip joint, improve blood circulation, and support better sleep with hip pain.

Exercise regularly for an appropriate duration

• Adults should aim for about 150 minutes of moderate-intensity physical activity per week, as recommended by health organizations.
• If you feel pain or get tired quickly, you can break it into shorter sessions of about 10–15 minutes, then gradually increase the duration as your body adapts.
• The important thing is to maintain consistency rather than overexerting yourself for a few days.

Control weight to reduce pressure on the hip joint

• Regular exercise helps maintain a healthy weight or supports weight loss if you are overweight.
• Every kilogram of excess weight increases pressure on the hip joint when standing, walking, and even when changing your sleeping position for hip pain.
• When weight is well-controlled, pressure on the joints decreases, thereby helping to improve hip pain when sleeping, increase mobility, and enhance quality of life.

Tip 2: Massage to relax muscles around the hip joint

Massage can relieve muscle tension and improve pain

• Not all cases of hip pain when sleeping originate from the hip joint. Many people experience pain due to strained or overused muscles, tendons, and soft tissues around the hip.
• Proper massage techniques can help increase blood circulation, reduce muscle spasms, and alleviate pain, especially when the cause is related to muscle tension or overuse after activity.
• This is a supportive method and does not replace treatment if the pain stems from conditions like osteoarthritis, arthritis, or injuries.

Start with short massage sessions

• If you've never had therapeutic massage, you should start with sessions of about 30 minutes to allow your body time to adjust.
• A massage therapist or physical therapist will focus on the muscle groups around the hips, buttocks, thighs, and lower back to reduce stiffness and improve mobility.
• For many people, 3–5 sessions are needed to experience a noticeable improvement in pain and sleep quality.

Monitor your body's reaction after massage

• After each massage session, pay attention to whether hip pain while sleeping decreases or increases.
• If the pain is worse at night or lasts longer than usual, inform your therapist at your next appointment so they can adjust the technique, pressure, or massage area.
• Proper massage should not cause prolonged pain or make it difficult to move after treatment.

Combine massage with other measures for better effectiveness

• Massage will be more effective when combined with an appropriate sleeping position for hip pain, gentle stretching exercises, regular activity, and a supportive mattress.
• If the pain does not improve after a few weeks, worsens, or is accompanied by swelling, redness, fever, or limited movement, you should seek medical attention for diagnosis and treatment of the underlying cause instead of relying solely on massage.

Tip 3: Proper rest and pain management

Moderate activity, avoid overstraining the hip joint

• Maintain light physical activity to keep your hip joints flexible, but avoid over-exercising or performing movements that cause pain.
• If pain increases during activity, reduce intensity or take a break to allow the joint time to recover.
• Alternating between appropriate periods of activity and rest will help improve hip pain when sleeping without further damaging the joint.

Limit positions that increase pressure on the hips

• Avoid repeated hip bending, carrying heavy objects, or performing movements that put excessive strain on the hip joint.
• Do not lie on the painful side and limit sitting for long periods. If you have to sit for work, stand up and move around or change positions every 30–60 minutes.
• Combined with an appropriate sleeping position for hip pain, this will help reduce pressure on the joint and improve sleep quality.

Apply cold or warm compresses depending on the situation

• If your hip area is swollen or painful after activity, apply a cold compress for about 15–20 minutes using an ice pack wrapped in a thin towel to reduce inflammation and pain.
• If the pain is mainly due to muscle tension or joint stiffness, warm compresses or a warm bath can help relax muscles and improve blood circulation.
• Do not apply ice or heat directly to the skin to avoid causing damage.

Use pain relievers when necessary and as directed

• In cases of severe pain, you may use over-the-counter pain relievers as directed by your doctor or pharmacist.
• Some nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can help reduce pain and inflammation in appropriate cases. However, these drugs should not be used long-term or without medical supervision if you have a history of stomach ulcers, kidney disease, cardiovascular disease, or are taking anticoagulants.
• If sleeping with hip pain remains difficult despite home care measures, or if the pain lasts for several weeks, worsens progressively, or is accompanied by swelling, redness, fever, or inability to bear weight on the leg, seek medical attention for proper examination and treatment.

Tip 4: See a doctor if hip pain persists

Do not underestimate chronic hip pain

• If hip pain when sleeping lasts for many weeks, recurs frequently, or affects walking and daily activities, you should see a doctor for examination.
• Persistent hip pain can be related to many conditions such as hip osteoarthritis, arthritis, bursitis, labral tears, tendon injuries, or other causes that require accurate diagnosis.
• Correctly identifying the cause will help in choosing the appropriate treatment method and limiting the risk of progressive joint damage.

Discuss pain relief methods with your doctor

• Depending on the underlying cause, your doctor may develop a treatment plan that combines lifestyle changes, medication, physical therapy, or other interventions.
• In some cases, your doctor may consider corticosteroid injections into the hip joint to temporarily reduce inflammation and pain. This method must be performed according to proper indications, as repeated injections can increase the risk of damage to the joint cartilage and surrounding tissues.

Physical therapy helps improve hip joint function

• Physical therapy is an important option for many people experiencing hip pain while sleeping due to musculoskeletal conditions.
• The treatment program typically includes exercises to:
  • Strengthen muscles around the hip joint.
  • Improve joint flexibility.
  • Maintain or increase range of motion.
  • Reduce pain and improve mobility.
• Following the guidance of a specialist will help increase treatment effectiveness and reduce the risk of recurrence.

Surgical intervention when necessary

• If conservative treatment is ineffective or the hip joint is severely damaged, your doctor may consider appropriate surgical methods.
• One option is hip arthroscopy, which allows the doctor to view inside the joint, address cartilage damage, or repair damaged structures through small incisions.
• The decision for surgery will depend on the cause of the condition, the extent of the damage, age, health status, and individual activity needs.

Monitor and treat early to protect the hip joint

• If hip pain when sleeping worsens, lasts for several weeks, causes pain even at rest, or prevents you from bearing weight on your leg, seek medical attention promptly.
• Treating the root cause combined with an appropriate sleeping position for hip pain, maintaining a healthy weight, suitable exercise, and developing healthy sleep habits will help effectively control symptoms, protect the hip joint, and improve long-term quality of life.

References

1. American Academy of Orthopaedic Surgeons. (2023). Hip pain. Rosemont, IL: American Academy of Orthopaedic Surgeons.
2. American College of Rheumatology. (2020). Guideline for the management of osteoarthritis of the hand, hip, and knee. Arthritis Care & Research, 72(2), 149–162.
3. Centers for Disease Control and Prevention. (2024). Osteoarthritis (OA): Symptoms, risk factors, and treatment. Atlanta, GA: U.S. Department of Health and Human Services.
4. National Institute for Health and Care Excellence. (2022). Osteoarthritis in over 16s: Diagnosis and management (NICE Guideline NG226). London: NICE.
5. National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2023). Hip problems. Bethesda, MD: National Institutes of Health.
6. American Physical Therapy Association. (2023). Physical therapy guide to hip pain. Alexandria, VA: APTA.
7. Johns Hopkins Medicine. (2023). Hip pain: Causes, diagnosis, and treatment. Baltimore, MD: Johns Hopkins Medicine.
8. Mayo Clinic Staff. (2024). Hip pain: Symptoms and causes. Rochester, MN: Mayo Clinic.
9. Merck Manual Professional Edition. (2024). Evaluation of hip pain in adults. Rahway, NJ: Merck & Co., Inc.
10. UpToDate. (2024). Evaluation of the adult with hip pain. Waltham, MA: UpToDate.
11. American Academy of Sleep Medicine. (2023). Healthy sleep habits. Darien, IL: American Academy of Sleep Medicine.
12. National Sleep Foundation. (2023). Healthy sleep tips and sleep hygiene. Washington, DC: National Sleep Foundation.
13. World Health Organization. (2023). WHO guidelines on physical activity and sedentary behaviour. Geneva: World Health Organization.
14. American College of Sports Medicine. (2022). ACSM's guidelines for exercise testing and prescription (11th ed.). Philadelphia, PA: Wolters Kluwer.
15. Hunter, D. J., & Bierma-Zeinstra, S. (2019). Osteoarthritis. The Lancet, 393(10182), 1745–1759.
16. Kolasinski, S. L., Neogi, T., Hochberg, M. C., Oatis, C., Guyatt, G., Block, J., et al. (2020). 2019 American College of Rheumatology/Arthritis Foundation guideline for the management of osteoarthritis of the hand, hip, and knee. Arthritis Care & Research, 72(2), 149–162.
17. Bennell, K. L., Hunter, D. J., & Hinman, R. S. (2012). Management of osteoarthritis of the knee and hip. BMJ, 345, e4934.

Content edited by: Ashley Wright Nguyen.

Information consulted and verified by expert: Joseph Bennett.