How to Relieve Hip Pain While Sleeping at Night?

Several strategies can help you with immediate and long-term hip pain relief, making it possible to enjoy a more peaceful sleep at night. Some immediate relief strategies include:

1. Adjust Your Sleeping Position
   1. Your hip being a sensitive pressure point, can become stiff or sore if too much pressure is placed on it while sleeping. If you have pain at one side of the hip, you should sleep on the opposite side (if you have pain in the right hip, put your weight on the left hip). Use a pillow under or between your knees for proper hip alignment. 
   2. Or, an even better solution is to sleep on your back and prevent your hip from bearing the weight. While sleeping on your back, you can place a wedge-shaped pillow under the lower back or below the knees to elevate your hips and reduce pressure on them. 
2. Perform Hip Stretches Before Bed
   1. Pain in your hip and lower back can be caused due to tight muscles. If you are wondering how to relieve lower back and hip pain while sleeping, hip stretches can be a good choice which can help relieve the tension from your hips, easing pain before bed.
   2. You can perform a hip flexor stretch by getting into a lunge position, placing your hands on your hips, and moving the pelvis and torso forward while maintaining a straight back until you feel a stretch in the hips. 
3. Butterfly stretch
   To perform this stretch, follow these steps:
   1. Sit on the floor.
   2. Bend your knees. 
   3. Press the soles of your feet into each other.
   4. Bring your heels close to your body as much as possible. 
   5. Push your knees downwards with the use of your elbows. 
4. Rest Your Hip
   1. If you are experiencing hip pain due to overuse injuries during the day, resting your hip is an effective method to relieve pain. However, if you experience sharp or severe pain even after rest, you should consult your healthcare professional before resuming any activity. 
5. Apply Ice or Heat to the Hip
   1. Icing and heating can help relieve hip pain. Ice may be more useful when the pain is caused by swelling. You can reduce inflammation by icing the painful area for 15 to 20 minutes twice daily. On the other hand, heat can relieve stiffness, muscle spasms, and arthritis pain. 
      Caution: Do not directly apply ice to your skin. Instead, use a towel to wrap the ice cube. For heat, you can use a heat wrap, hot water bottle, or heating pad. 
6. Take Over-the-Counter NSAIDs
   1. Taking a painkiller before bed can make you sleep better at night. For acute hip pain, you can try over-the-counter (OTC) nonsteroidal anti-inflammatories (NSAIDs), like naproxen and ibuprofen.
   2. Talk to your doctor about the NSAIDs and how often to take them. He/she may also prescribe topical NSAIDs, like diclofenac gel, to manage pain. However, medications should only be used for the short term until a long-term solution is found for hip pain relief while sleeping. 
7. Low-Impact Exercises
   1. Low-impact exercises, like swimming, walking, or cycling, can help relieve pain and improve sleep. Yoga can also encourage a night of peaceful sleep. Avoid high-impact exercises such as running or step aerobics. Also, do not sit for long periods throughout the day. 

Strategies for long-term hip pain relief include:

1. Change Your Mattress
   1. You should check your mattress if your hip pain worsens at night. A mattress that is too soft or firm may be painful and uncomfortable for people with hip bursitis. Sleeping on a pressure-relieving mattress can help drastically reduce hip pain. Or, if you are unable to get a new mattress, you can also put a foam pad on top of your mattress to evenly distribute your body weight. 
2. Try Physical Therapy
   1. Physical therapy can be useful if you suffer from hip bursitis or any other overuse injury. A physical therapist will help you with exercises that stretch your hip muscles, increasing hip strength and flexibility. You can also get regular massages to relax your back and hip muscles. 
3. Practice Good Sleep Hygiene
   1. Practising good sleep hygiene encourages peaceful and restful sleep. Some useful tips for good sleep hygiene include:
   2. Sleeping and waking up at the same time daily
   3. Taking a warm bath a couple of hours before bed can release your body’s natural pain fighters and relax muscles around the sciatic nerve
   4. Keeping the temperature of the room cool to avoid waking up feeling hot 
   5. Removing the clutter and distraction from your room
   6. Avoiding electronic use close to bedtime
   7. Avoiding prolonged use of OTC sleeping aids
   8. Avoiding alcohol and caffeine consumption before bed
4. Consult Your Doctor for Other Treatment Options
   You may require medical intervention if other remedies fail to relieve hip pain while sleeping. Your doctor may discuss the following treatments:
   1. Aspiration to remove fluid from the bursa
   2. Arthroscopic surgery to remove the inflamed bursa
   3. Hip resurfacing to remove and replace the damaged bone of the hip joint
   4. Radiofrequency ablation destroys the nerves causing pain
   5. Steroid or cortisone injections in the hip joint to diagnose and treat hip pain
   6. Hyaluronic acid injections to lubricate the hip joint
   7. Arthroscopy to remove loose pieces of bone spurs or cartilage around your hip
   8. Arthroplasty to replace a damaged joint with an artificial one

Pregnancy puts extra pressure on your hips, causing pain at night while sleeping. You can follow these steps to manage hip pain during pregnancy:

1. Wear supportive shoes during the day.
2. Take stretching breaks while sitting for a long time.
3. Sleep on your side with a pillow between your legs to support your hip and lower back. 

You should consult your healthcare professional if hip pain constantly keeps you from sleeping at night, worsens, or spreads to the pelvis, knees, or lower back. The doctor may check for swelling and tenderness around the hip joint. He/she will also assess for signs of arthritis and tendonitis. You may need an X-ray for a thorough diagnosis of hip pain. 

Furthermore, seek medical care if you experience the following symptoms:

1. Signs of infection, such as fever, chills, and redness
2. A deformed joint
3. Inability to put weight on the leg with the affected hip
4. Inability to move the sore hip or leg
5. Severe pain or sudden swelling in the hip

A good night’s sleep is extremely important for your overall well-being. Hip pain can occur for several reasons and can often disrupt your sleep cycle. Making some lifestyle moderations, such as healthy daytime habits and a good bedtime routine, can go a long way to help you avoid painful nights. However, if you are still unable to sleep during the night, you should consult your doctor for a treatment plan. 

HexaHealth experts can help you with the best ways to manage pain in the hip bone while sleeping. Our doctors will guide you through the further course of hip pain treatment and connect you with the right surgeon in case you need surgical intervention. So what are you waiting for? Get in touch with us TODAY!