Waking up with a sore, aching hip is a frustrating way to start the day – especially when it happens night after night. If you’ve been searching for how to relieve hip pain from sleeping on your side, you’re not alone. It’s one of the more common sleep-related complaints, and the good news is that there are practical, straightforward adjustments that can make a real difference.
At Davies Pharmacy, our team provides pharmacy services and health guidance to support North Shore residents through everyday health concerns, including pain management and sleep comfort.
Why Sleeping on Your Side Can Cause Hip Pain
Side sleeping is actually one of the most popular sleep positions – and for good reason. It can reduce snoring, support digestion, and be more comfortable during pregnancy. But it also places direct pressure on whichever hip is resting against the mattress, which can lead to discomfort over time.
A few common causes of hip pain from sleeping on your side include:
Bursitis – The bursae are small fluid-filled sacs that cushion the joints. When the bursa near the hip becomes inflamed – often from sustained pressure – it can cause a deep, aching pain on the outer hip.
Hip tendinopathy – The tendons around the hip can become irritated from compression, particularly in side sleepers who spend long periods in the same position.
IT band tightness – The iliotibial band runs along the outer thigh and connects to the hip. Tightness here can contribute to lateral hip pain that becomes worse after a night of side sleeping.
Arthritis – Both osteoarthritis and inflammatory arthritis can cause hip joint pain that is aggravated by pressure and prolonged stillness during sleep.
Mattress issues – A mattress that is too firm, too soft, or worn out can fail to distribute body weight properly, placing excess stress on the hip joint.
Understanding what’s driving your pain helps determine which solutions are most likely to work for you.
Adjust Your Pillow Placement
One of the simplest and most effective adjustments for hip pain from sleeping on your side involves how you use pillows – specifically between your knees.
Placing a pillow between your knees while side sleeping keeps your hips, pelvis, and spine in better alignment. Without it, the top leg tends to drop forward, pulling the hip out of neutral position and increasing pressure on the joint and surrounding soft tissue.
A few tips:
- Use a firm, supportive pillow that doesn’t compress flat overnight
- Position it between your knees, not just your ankles
- Some people find a full-length body pillow more comfortable, as it supports the entire leg from knee to foot
This single adjustment alone helps many people reduce hip discomfort significantly within a few nights.
Reconsider Your Mattress and Sleep Surface
Your mattress plays a bigger role in hip pain than many people realize. According to the Sleep Foundation, side sleepers generally need a medium to medium-soft mattress that allows the shoulder and hip to sink in slightly while still supporting the waist and lower back.
A mattress that is too firm doesn’t allow enough give at the hip, creating a pressure point. One that is too soft lets the body sink too deeply, throwing the spine and hips out of alignment.
If replacing your mattress isn’t practical right now, a mattress topper – particularly one made from memory foam – can help adjust the feel of your current surface without a full replacement.
Try Switching Sides or Adjusting Your Position
If you consistently sleep on the same side every night, alternating sides can help distribute pressure more evenly and give the hip that bears most of the load some relief.
You can also experiment with drawing your knees up slightly into a loose fetal position, which opens up the hip joint and may reduce pressure on the outer hip. Avoid pulling your knees too tightly to your chest, as this can increase pressure on the lower back.
Some people find that sleeping on their back with a pillow under their knees takes all pressure off the hips entirely – and is worth trying on nights when hip pain is particularly bad.
Stretching Before and After Sleep
Tight muscles around the hip – particularly the hip flexors, glutes, and IT band – can worsen pain from sustained side sleeping. Incorporating a few targeted stretches into your morning and evening routine can gradually reduce that tightness.
Pigeon pose (or reclined figure-four) – Stretches the piriformis and outer hip. Lying on your back, cross one ankle over the opposite knee and gently pull the uncrossed leg toward your chest.
Hip flexor stretch – Kneel on one knee with the other foot forward, then gently shift your weight forward to open the hip of the kneeling leg.
IT band stretch – Stand and cross one foot behind the other, then lean to the opposite side to feel a stretch along the outer thigh and hip.
Hold each stretch for 30 seconds and repeat two to three times per side. Consistency matters more than intensity – daily stretching over several weeks tends to produce the best results.
The Mayo Clinic recommends regular gentle movement and stretching as a key part of managing hip pain conservatively.
Pain Relief Options
For nights when discomfort is more acute, over-the-counter pain relief can help manage symptoms while you work on longer-term solutions.
Topical anti-inflammatory gels – Products containing diclofenac or other anti-inflammatory compounds can be applied directly to the hip area. They deliver localized relief with less systemic impact than oral medications – a good option for targeted joint or soft tissue pain.
Oral NSAIDs – Ibuprofen or naproxen sodium can reduce both pain and inflammation. They work best when taken before the discomfort becomes severe. If you find yourself relying on them regularly, it’s worth speaking with a pharmacist to discuss longer-term management.
Heat and cold therapy – Applying ice to the hip before bed can reduce inflammation and numb acute pain. Heat – from a heating pad or warm bath – helps relax surrounding muscles and is often more comfortable to use in the hour before sleep.
If you’d like guidance on which products are most appropriate for your situation, book an appointment with our team and we’ll help you find the right fit.
When to Seek Further Help
Many cases of hip pain from sleeping on your side improve with the adjustments above. But if pain is persistent, worsening, or affecting your quality of life, it’s worth getting a professional assessment.
Consider speaking with a doctor or physiotherapist if:
- Pain has lasted more than a few weeks without improvement
- You experience hip pain throughout the day, not just after sleeping
- The pain is accompanied by swelling, warmth, or redness around the joint
- You notice clicking, locking, or giving way in the hip
- Hip discomfort is affecting your ability to walk or move normally
An accurate diagnosis – whether bursitis, tendinopathy, arthritis, or something else – opens the door to more targeted treatment and faster relief.
Small Changes, Real Results
Learning how to relieve hip pain from sleeping on your side doesn’t usually require a dramatic intervention. In most cases, the right combination of pillow support, sleep surface adjustments, regular stretching, and appropriate pain relief is enough to restore comfortable, restful sleep.
Start with the simplest changes first – particularly the pillow between your knees – and build from there. Most people begin to notice improvement within one to two weeks of consistent adjustments.
If you’d like personalized advice on pain relief products or aren’t sure where to start, contact us at Davies Pharmacy. We’re happy to help North Shore residents find practical solutions to everyday health concerns.
Frequently Asked Questions
Why does my hip hurt after sleeping on my side? Side sleeping places direct pressure on the hip joint and surrounding soft tissue over several hours. This can aggravate bursae, tendons, and tight muscles – particularly if your mattress doesn’t distribute your body weight evenly or your hips aren’t properly aligned during sleep. A pillow between the knees and a supportive mattress are the two most impactful first steps.
Is sleeping on your side bad for your hips? Not necessarily. Side sleeping is generally considered a healthy sleep position and is recommended for various reasons. The key is optimizing your setup – pillow placement, mattress support, and regular stretching – so that the position doesn’t create sustained pressure on the hip joint.
What type of mattress is best for hip pain? Side sleepers with hip pain generally do best with a medium to medium-soft mattress that allows the hip and shoulder to sink in slightly while still supporting the spine. Memory foam and hybrid mattresses often work well. A mattress topper is a lower-cost way to adjust a mattress that is too firm.
Can stretching really help relieve hip pain from sleeping on your side? Yes, consistently. Tightness in the hip flexors, glutes, IT band, and piriformis contributes significantly to hip discomfort in side sleepers. A routine of gentle daily stretching targeting these areas can reduce pain noticeably over two to four weeks.
When should I see a doctor about hip pain from sleeping? If your pain has lasted more than a few weeks, is worsening, or is present throughout the day and not just upon waking, it’s worth speaking with a doctor or physiotherapist. Pain accompanied by swelling, reduced range of motion, or neurological symptoms like numbness warrants prompt assessment.