What Causes Hip Pain From Sleeping on Side: Effective Prevention and Treatment Methods
Do you regularly experience hip pain that wakes you up at night or makes it difficult to fall asleep? Are you frustrated with not being able to fall asleep due to chronic hip pain? If you experience hip pain at night, there might be an underlying issue. Hip pain can be a frustrating and debilitating condition that affects your quality of life.
Pain at night can be caused by a variety of factors, including hip joint arthritis, referred pain, sleeping position, and hip tendonitis. But don’t worry, there are ways to address hip pain and find relief. Hip pain can be a frustrating and debilitating condition that affects your quality of life.
This guide will delve into the underlying reasons behind sore hip intense pain, effective strategies for preventing hip pain, and various pain management techniques that can help you attain a peaceful and restful sleep.
How Common is Hip Pain at Night?
Nighttime hip pain is a common complaint that affects many people, especially those who are middle-aged or older. According to medical research, hip pain at night is more prevalent in women than in men.
This is because women tend to have wider hips, which can put more pressure on the hip joints and lead to pain. Additionally, people who have arthritis or injuries to the hip joint may experience more nighttime hip pain.
The severity of nighttime hip pain can range from mild discomfort to debilitating pain that interferes with sleep and daily activities. If left untreated, nighttime hip pain can lead to chronic pain and mobility issues.
Therefore, it’s important to identify the cause of the pain and seek appropriate treatment. With proper management and lifestyle adjustments, most people can successfully manage their nighttime hip pain and enjoy a restful sleep.
Common causes of hip pain
Hip pain at night can be caused by several conditions, including:
- Bursitis
- Osteoarthritis (OA)
- Tendonitis
- Sciatic-piriformis syndrome
Nighttime hip pain can also be caused by external factors such as your sleeping position, mattress or pillows, or pregnancy. Additionally, sometimes hip pain may actually be referred pain from another issue, such as lower back pain.
Sleep Position
If you experience nighttime hip pain on a regular basis, your sleep position or mattress may be the culprit. Sleeping on a mattress that is either too firm or too soft can create pressure points, which can cause your hip to become sore.
The way you position yourself while sleeping can also contribute to pain. To alleviate discomfort, try sleeping on your back. If you prefer sleeping on your side, sleep on the side that doesn’t cause pain, and place a pillow between your knees to maintain proper hip alignment.
Bursitis
Around your hip bone and other joints are small sacs filled with fluid that cushion the joint when it moves. These sacs are called bursae. Some of the common symptoms of bursitis include:
- Upper thigh pain feeling pain on the outer side of the hip
- Sharp pain at the onset, which later develops into a persistent ache
- Pain when getting up after prolonged sitting or lying down, especially when walking, climbing stairs, or squatting for a while
- Pain that worsens at night when lying on the affected hip
- Swelling and tenderness around the hip joint
- Limited range of motion of the hip joint
It is important to note that people with bursitis don’t usually experience pain while standing. If you experience any of these symptoms, it is recommended to consult a healthcare professional for proper diagnosis and treatment.
Hip Osteoarthritis and Other Types of Arthritis
Hip pain at night can be caused by different types of arthritis, including the most common one, which is osteoarthritis (OA). Other types of arthritis that can cause hip pain at night include rheumatoid arthritis (RA), psoriatic arthritis, and septic arthritis. Symptoms of hip arthritis may include:
- Pain in the groin area
- Pain in the buttocks, thigh, or knee
- Pain that is worse during rainy weather, in the morning, or after resting or sitting for a while
- Hip pain that interferes with sleep
- Pain when bending over, getting up from a chair, or taking a short walk
- A grinding sound when moving the hip joint (known as crepitus) or the hip locking or sticking.
Hip Tendonitis
Tendons connect muscles to bones and facilitate movement. Hip tendonitis refers to the inflammation of the tendon in the hip. Individuals experiencing hip tendonitis may exhibit the following symptoms:
- A persistent, dull ache in the groin area, particularly while climbing stairs or standing up.
- Discomfort in the buttocks region if the hamstring tendon is also inflamed.
Sciatic-piriformis Syndrome
Sciatic-piriformis syndrome is a condition characterized by tingling and numbness that originates from the lower back and runs down the buttocks, sometimes extending to the leg and foot. Individuals with this condition may experience a burning sensation in their calf while attempting to sleep or throbbing pain in their foot that disrupts their sleep.
Pregnancy
During pregnancy, your spine and hips are subjected to additional pressure, particularly in the third trimester. To reduce the risk of developing conditions like sciatica that can cause referred pain, it’s important to wear supportive shoes during the day, take stretch breaks when sitting for long periods, and follow the advice on side sleeping mentioned earlier.
If you’re a back sleeper, try putting a pillow under your knees to slightly bend them. Often, that’s all it takes to adjust the lower-back strain that causes bedtime hip pain.
Managing Hip Pain at Night
Managing Hip Pain at Night A variety of pain management options are available to address hip pain. Immediate Relief If hip pain wakes you up, you can try these things to get back to sleep:
Immediate Relief
- Experiment with different sleeping positions to find the most comfortable one.
- Use a wedge-shaped pillow or fold a pillow or blanket to provide cushioning for your hip.
- Place a pillow between your knees to reduce stress on your hips.
- Put one or more pillows under your knees to ease pain from the sciatic-piriformis syndrome.
Consider taking over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin IB) or naproxen (Aleve) to help relieve pain.
It’s important to talk to your doctor about the most suitable NSAIDs for you and their recommended frequency of use. They may suggest topical NSAIDs like diclofenac gel (Solaraze, Voltaren) to alleviate your hip pain.
You can also use ice or heat therapy to relieve pain, but make sure to consult your doctor first. Ice may be more beneficial if your pain is due to swelling, as it can help reduce inflammation.
On the other hand, heat can relieve arthritis pain, stiffness, or muscle spasms. However, avoid placing ice directly on your skin. Instead, wrap an ice pack in a towel and apply it to your hip. You can use a heat wrap, heating pad, or hot water bottle to apply heat.
Long-term Relief
If you experience hip pain at night on a regular basis, there are long-term solutions that can provide relief. One option is to consider changing your mattress. A mattress that’s too firm can be especially painful for people with hip bursitis. Another option is to use a foam pad on top of your mattress to help distribute your weight more evenly.
Your doctor may also discuss the following treatments with you:
- Seeing a physical therapist, receiving regular massages, or both
- Draining fluid from the bursa
- Arthroscopic surgery for removing bursa
- Steroid or cortisone injections into the bursa or hip joint
- Hyaluronic acid injections to lubricate the hip joint
- Arthritis medicines
- Arthroscopy, which involves surgery to remove loose pieces of cartilage or bone spurs around the hip
- Hip resurfacing to remove and replace damaged bone in the hip socket
- Arthroplasty, hip replacement surgery.
How Can I Relieve my Nighttime Hip Pain?
If you’re experiencing hip pain that keeps you awake at night, there are several things you can try throughout the day and before bedtime to help manage your pain.
Low-impact exercise and gentle stretching can help reduce hip pain and improve mobility. Some low-impact exercises you can try include walking, swimming, cycling, and yoga. When it comes to gentle stretching, it’s important to start slowly and not push yourself too hard. Some stretches that may help relieve hip pain include:
Hip flexor stretch
Kneel on your left knee and place your right foot flat on the ground in front of you. Keeping your back straight, lean forward slightly until you feel a stretch in your left hip flexor. Hold for 30 seconds and repeat on the other side.
Piriformis stretch
Lie on your back with your knees bent and feet flat on the ground. Cross your left ankle over your right knee, and then gently pull your right knee toward your chest until you feel a stretch in your left hip. Hold for 30 seconds and repeat on the other side.
Seated butterfly stretch
Sit on the ground with the soles of your feet together and your knees bent out to the sides. Use your hands to gently push your knees toward the ground until you feel a stretch in your hips.
When it comes to sleep hygiene, here are some tips that may help:
Stick to a consistent sleep schedule: Not getting enough sleep can make your pain worse try to go to bed and wake up at the same time every day, even on weekends.
Create a relaxing bedtime routine: Consider taking a warm bath one to two hours before bedtime to release your body’s natural pain fighters, called endorphins.
Make your bedroom comfortable: Keep your bedroom cool, dark, and quiet, and make sure your mattress and pillows are supportive.
Avoid electronics before bedtime: The blue light emitted by electronic devices can interfere with sleep, so try to avoid using them for at least an hour before bed.
Limit caffeine and alcohol: Both caffeine and alcohol can interfere with sleep so you should also avoid using alcohol to help you fall asleep. It may make you drowsy, but you’ll likely wake after just a few hours of restless sleep.
When You Should See a Doctor
If you experience hip pain that regularly interrupts your sleep or wakes you up at night, it’s important to schedule an appointment with your doctor. They can perform a physical examination to check for tenderness, swelling, and reduced range of motion in your hip, which may indicate arthritis or tendonitis. Your doctor may also take blood or fluid samples, or X-rays to rule out other conditions. If your hip pain is a result of an injury, seek medical attention immediately by going to an urgent care facility or emergency room.
Final words
In conclusion, hip pain can be a challenging condition that can significantly impact your quality of life, especially when it interferes with your sleep. The causes of hip pain can vary from muscle strains to more severe conditions like osteoarthritis or hip bursitis. No matter the cause, it’s essential to have your hip pain evaluated by a healthcare professional to receive a proper diagnosis and treatment. With early intervention, you can manage your hip pain and improve your sleep quality. Don’t suffer in silence, seek help from your healthcare provider, and take the necessary steps to regain your mobility and comfort. Remember, taking care of your hip health is vital for maintaining an active and fulfilling lifestyle.
FAQs
What causes chronic hip pain?
Chronic hip pain can be caused by a variety of conditions, such as osteoarthritis, rheumatoid arthritis, bursitis, tendonitis, hip fractures, and nerve impingement.
What are some non-surgical treatments for chronic hip pain?
Some non-surgical treatments for chronic hip pain include physical therapy, low-impact exercise, stretching, ice or heat therapy, over-the-counter pain medications, and injections of corticosteroids or hyaluronic acid.
When should I see a doctor for hip pain?
You should see a doctor if you experience chronic hip pain that interferes with your daily activities or wakes you up at night. Additionally, seek immediate medical attention if your hip pain is accompanied by swelling, redness, or difficulty moving your leg.
Why does my hip hurts when I sleep on my side?
Hip pain when sleeping on your side may be caused by bursitis, tendonitis, or osteoarthritis. Using a pillow between your knees or a wedge-shaped pillow under your hip can help alleviate pain.
How can I manage bedtime hip pain?
Managing bedtime hip pain can involve changing your sleeping position, using pillows or wedges for support, doing gentle stretches before bed, and taking pain medication as prescribed by your doctor. Additionally, using ice or heat therapy and getting regular exercise can help manage chronic hip pain.