How to Deal with Hip Pain When Sleeping on Your Side and Find Relief
When Side Sleeping Causes Pain
Sleep is one of the most important pillars of health. However, when a comfortable rest turns into a nightly battle with pain, the body quickly responds. One common issue that troubles many people is hip pain when sleeping on the side. Whether it's a common problem for adults or a specific situation like pregnancy, hip pain while lying down can significantly reduce the quality of sleep and life.
Does this sound familiar? You lie down on your side at night, and after a while, you start feeling an unpleasant pressure, pain, or even sharp stabbing in the hip area. You change position – and the pain moves or only slightly subsides. In the morning, you wake up feeling as if you didn't sleep but fought a battle.
Why Does the Hip Hurt When Sleeping on the Side?
The hip joint is one of the most burdened joints in the body. It bears the weight of the upper half of the body and is involved in every step, squat, or jump. When a person sleeps on their side, one hip remains under the pressure of the entire body's weight, while the other is stretched out in the starting position. If the joint is weakened, inflamed, or subjected to uneven load, pain can easily manifest in this position.
The most common causes of hip pain when sleeping on the side include:
- bursitis (inflammation of the bursa)
- hip joint osteoarthritis
- stiff muscles in the buttocks and lower back area
- an unsuitable mattress or pillow
- pregnancy and the associated changes in center of gravity and hormonal balance
Each of these factors can cause a different type of pain – from dull pressure, through stabbing, to shooting pain into the thighs or lower back.
A real-life example is Mrs. Jana, who enjoyed sleeping on her left side for years. However, after turning fifty, she began waking up regularly with pain in her left hip. At first, she attributed it to age, then to overexertion. It wasn't until a physiotherapist explained that the cause might be bursitis caused by prolonged pressure from unilateral sleeping. A simple change of mattress and regular exercise eventually freed her from pain.
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When the Body Protests Its Own Transformation
When it comes to hip pain during sleep in pregnancy, many women nod in agreement. Pregnancy is a period of significant changes – hormonal, physical, and psychological. The growing belly changes the center of gravity, the pelvis gradually relaxes to prepare for childbirth, and overall, the joints and muscle groups are subjected to greater stress. The hips and hip joints bear the brunt during pregnancy.
Doctors recommend sleeping on the left side because this position aids in better placental blood flow and circulation in general. However, when a woman sleeps on one side every night, hip pain when sleeping on the side during pregnancy often becomes a reality.
Additionally, the hormone relaxin, which is naturally released during pregnancy, serves to relax the ligaments in the pelvic area. Although its purpose is positive, it can sometimes cause excessive joint relaxation, leading to instability and pain. As a result, even regular side-lying can be uncomfortable or even painful.
One expectant mother described: "In the third trimester, I could hardly sleep. My hip hurt on the left side, and on the right, I felt like I was squashing the baby. Sleep was like a puzzle – turning every hour, pillows between my knees, under my belly... and I still woke up in pain."
What Helps Relieve Hip Pain During Sleep?
The good news is that there are several practical steps to alleviate or completely prevent the pain. Not all work for everyone, but a combination of several measures usually brings relief.
1. Quality Mattress and Proper Pillow
The foundation of healthy sleep is an ergonomic mattress. A mattress that's too soft causes the body to "sink," creating pressure on the hip. A mattress that's too hard puts pressure on the joints. An ideal mattress is medium-firm with memory foam, which adapts to the body's shape while providing necessary support.
A pillow between the knees can work wonders. It helps maintain the correct alignment of the pelvis and spine, reducing pressure on the hip joints. Pregnancy pillows in a C or U shape offer support not only to the hips but also to the belly and back.
2. Regular Movement and Muscle Strengthening
Weak muscles in the buttocks, lower back, and thighs can cause uneven hip load. Regular stretching, walking or exercise targeting the pelvic stabilizing muscles helps the body maintain proper posture even during sleep.
Physiotherapists often recommend simple exercises such as bridges, leg lifts while lying down, or spinal flexibility exercises. For pregnant women, it's advisable to consult with a specialist.
3. Sleeping Position
Try to avoid always sleeping on the same side. Although the left side is generally preferred, it's important to alternate positions. If one hip hurts, it doesn't mean you have to sleep exclusively on the other side — sometimes a slight tilt more towards the back or propping the hips with a pillow helps.
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4. Heat and Relaxation
Applying a warm compress to the painful area before sleep can relax the muscles and reduce inflammation. Sometimes a warm shower is enough, other times a hot water bottle or heating pad. Long-term relief can also come from massage or gentle release of trigger points in the buttock area.
Pain is Not Normal – Listen to Your Body
It's important to remember that hip pain during sleep is not a normal state. If the problems persist for more than a few weeks, seeing a doctor or physiotherapist is advisable. Timely diagnosis can prevent more serious issues, such as the development of osteoarthritis or chronic inflammation.
It also pays to monitor other symptoms – such as morning stiffness, limited mobility, or pain when walking up stairs. These signals may point to a deeper issue that just becomes more pronounced during sleep.
During pregnancy, it's especially important to be cautious. If hip pain becomes significant, it's crucial to consult the condition with a gynecologist or a physiotherapist specializing in pregnant women. Often, a minor adjustment in movement regimen or sleeping position is enough for the body to better adapt to changes.
As renowned physiotherapist Pavel Kolář says: “The body is the best doctor – when we listen to it, it usually tells us what it needs.”
Hip pain when sleeping on the side – whether in everyday life or during pregnancy – is a common but solvable problem. There's no need to resign to it. With the right care, movement, and proper support for the body, sleep can often become what it should be – a peaceful, restorative, and pain-free rest.
