How to Relieve Hip Pain While Sleeping: 12 Smart Fixes

Updated on: October 17, 2026
Written and source checked by: Adel Galal, Founder and Lead Writer at NextFitLife
Medical review status: This article has not been medically reviewed by an orthopedic doctor, rheumatologist, physical therapist, pharmacist, or other licensed healthcare professional.

If you are trying to learn how to relieve hip pain while sleeping, start with pressure and position. Avoid lying directly on the painful hip, keep your pelvis supported, and use pillows to stop the top leg from pulling the hip forward.

For many people, sleeping on the non painful side with a pillow between the knees is more comfortable. Others do better on their back with a pillow under the knees.

Heat before bed may help stiff muscles and joints. Ice can be useful when the outer hip feels irritated after activity. Gentle daytime movement and the right strengthening plan can also reduce repeated nighttime pain.

The best solution still depends on the cause. Hip osteoarthritis, greater trochanteric pain syndrome, tendon irritation, bursitis, sciatica, sacroiliac pain, injury, and referred pain from the lower back do not always respond to the same treatment.

This article is for general information and education. It does not replace medical advice, diagnosis, or treatment.

Night pain can also occur when weak bones or fractures are part of the problem. If osteoporosis risk applies to you, read Fracture Prevention and How to Prevent Osteoporosis.

Why Does Hip Pain Feel Worse at Night?

There are several reasons hip pain may become more noticeable when you go to bed.

One is direct pressure.

If the outer hip is sore, lying on that side can compress irritated tendons and soft tissues against the mattress.

Another reason is position. When you sleep on your side, the top leg can roll forward and pull the pelvis out of a comfortable position.

Long periods without movement may also increase stiffness in people with arthritis.

Finally, the bedroom is quiet. During the day your brain is busy with movement, conversations, work, and other sensations. At night, pain can become much harder to ignore.

Where Is Your Hip Pain?

The location gives useful clues.

Location cannot diagnose the cause by itself, but it helps guide the next step.

12 Smart Ways to Relieve Hip Pain While Sleeping

1. Stop Sleeping Directly on the Painful Hip

If the pain sits on the outer point of the hip, direct pressure can make it worse.

This is especially common with greater trochanteric pain syndrome, gluteal tendon pain, and bursitis.

Try sleeping on the opposite side.

If both hips hurt, back sleeping may be easier.

The goal is not to force yourself into an uncomfortable position all night. It is to reduce repeated compression of the sore area.

2. Put a Pillow Between Your Knees

Side sleepers often benefit from a firm pillow between the knees and thighs.

The pillow helps keep:

• The knees separated
• The top hip from dropping forward
• The pelvis more level
• The lower back more comfortable

A pillow that supports only the knees but lets the thighs collapse together may not be enough for some people.

Try to support the leg from the knee upward so the hip is not twisted.

3. Try Sleeping on Your Back

Back sleeping removes direct pressure from both outer hips.

This can be particularly helpful when both sides are tender.

Some people dislike lying completely flat because it pulls on the lower back or front of the hips.

A pillow under the knees often fixes this.

4. Place a Pillow Under Your Knees

When sleeping on your back, a pillow beneath the knees can slightly bend the hips and knees.

This may reduce tension through:

• The lower back
• Hip flexors
• Pelvis

Use enough support to feel relaxed, not so much that your hips are sharply bent.

5. Reduce Direct Pressure on the Outer Hip

If your mattress feels hard against the bony side of your hip, adding a pressure reducing layer may help.

Options can include:

• A supportive mattress topper
• A mattress with better pressure distribution
• Changing sleep position

Do not assume that the softest mattress is automatically best.

A mattress that allows the pelvis to sink too deeply may increase twisting through the hip and lower back.

6. Use Gentle Heat Before Bed

Heat can feel helpful when the main problem is stiffness or muscle tension.

Options include:

• A warm shower
• A warm bath
• A heating pad used according to its instructions
• A warm compress

Heat may help relax surrounding muscles before gentle movement.

Do not sleep on a heating pad unless the product is specifically designed and approved for that use.

7. Use Ice When the Outer Hip Feels Irritated

Ice may feel better when pain has flared after:

• Long walking
• Running
• Stair climbing
• A new workout
• Direct pressure

Wrap the ice pack in cloth rather than putting it directly on your skin.

A short session before bedtime may reduce discomfort.

Do not fall asleep with an ice pack on your hip.

8. Keep Moving During the Day

Bed rest may sound logical when a joint hurts, but too little movement can increase stiffness and weakness.

For many common hip problems, appropriate movement helps.

Low impact choices may include:

• Easy walking
• Swimming
• Water exercise
• Stationary cycling when comfortable
• Gentle mobility exercises

The amount should match the condition.

A sharp increase in pain is a signal to change the activity rather than push harder.

9. Strengthen the Hip Instead of Only Stretching It

People often respond to hip pain by stretching more and more.

That is not always the answer.

Outer hip pain frequently involves the gluteal tendons and muscles that stabilize the pelvis.

A structured strengthening program may target:

• Gluteus medius
• Gluteus minimus
• Gluteus maximus
• Core muscles
• Hip control during walking

A physical therapist can select exercises that match the actual cause.

Avoid aggressive stretching when it worsens outer hip pain

Some stretches can compress irritated tissues on the side of the hip.

If a stretch clearly makes the outer hip more painful afterward, it may not be the right exercise for you.

10. Check Whether Your Mattress Is Helping or Hurting

A mattress does not cause every case of hip pain, but pressure and alignment matter.

A mattress may be part of the problem if:

• Your hip hurts mostly in bed
• The pain improves soon after getting up
• You feel pressure directly over the outer hip
• Your mattress is deeply sagging
• Your pelvis drops far below your shoulders

If the mattress is otherwise supportive, a pressure relieving topper may be enough.

If it is badly sagging, a topper cannot fully correct the underlying support problem.

11. Use Pain Medicine Carefully

Some people use nonprescription medicine to manage a short flare.

Options can include acetaminophen or an NSAID such as ibuprofen or naproxen when appropriate.

However, these medicines are not safe for everyone.

NSAID caution

Ask a doctor or pharmacist before using NSAIDs regularly if you have:

• Kidney disease
• Stomach ulcers
• Previous gastrointestinal bleeding
• Heart disease
• Heart failure
• High blood pressure
• Blood thinner treatment
• Pregnancy

Use the lowest effective dose for the shortest appropriate period.

Acetaminophen caution

Read labels carefully because acetaminophen can appear in several pain, cold, and flu products.

Taking too much can seriously injure the liver.

If you have liver disease or regularly drink alcohol, ask a healthcare professional about safe use.

12. Treat the Cause, Not Just the Bedtime Pain

If hip pain keeps returning every night, the long term answer may not be another pillow.

The underlying cause may need:

• Physical therapy
• Activity modification
• Strengthening
• Weight management when appropriate
• Arthritis treatment
• Medication review
• Injection treatment in selected cases
• Imaging
• Specialist assessment
• Surgery for severe structural disease in selected cases

Recurring night pain deserves a diagnosis when simple measures do not help.

What Is Greater Trochanteric Pain Syndrome?

Greater trochanteric pain syndrome is a common cause of pain on the outside of the hip.

The term can include irritation of the gluteal tendons and nearby bursa around the greater trochanter, which is the bony point on the side of the hip.

Typical clues include:

• Outer hip pain
• Tenderness when pressing the side of the hip
• Pain when lying on that side
• Pain when climbing stairs
• Pain after prolonged walking
• Pain when standing on one leg

People often call all outer hip pain bursitis, but tendon problems are frequently part of the picture.

Why Side Sleeping Can Make Outer Hip Pain Worse

When you lie directly on the painful side, your body weight compresses the tender tissues against the bony hip.

Sleeping on the opposite side can still cause trouble if the top leg drops across the body.

This position pulls the painful hip inward and can compress the outer hip tendons.

That is why a pillow between the knees can help.

Hip Bursitis and Sleep

Hip bursitis occurs when a fluid filled sac around the hip becomes irritated.

Pain may be:

• Dull
• Aching
• Tender
• Worse with direct pressure
• Worse when lying on the affected side

Initial self care may include reducing aggravating activity, avoiding direct pressure, and using ice.

If symptoms persist, physical therapy or another treatment may be needed.

Gluteal Tendinopathy and Night Pain

Gluteal tendinopathy affects tendons that connect the gluteal muscles to the outer hip.

It can cause:

• Outer hip tenderness
• Pain lying on the side
• Pain walking uphill
• Pain on stairs
• Pain standing on one leg

Repeated compression and sudden increases in activity can aggravate the tendons.

Progressive strengthening is often more useful than endless stretching.

Hip Osteoarthritis and Night Pain

Hip osteoarthritis affects the joint itself.

Common symptoms include:

• Groin pain
• Hip stiffness
• Reduced range of motion
• Pain after activity
• Pain after sitting for a long time
• Difficulty putting on shoes or socks
• Limping

Pain can also spread into the thigh, buttock, or knee.

More advanced arthritis can disturb sleep.

What helps hip arthritis at night?

A useful plan may include:

• A comfortable sleep position
• Heat for stiffness
• Regular daytime movement
• Strengthening
• Physical therapy
• Weight management if appropriate
• Medicine when safe

If arthritis becomes severe and pain or disability remains high despite nonsurgical treatment, hip replacement may eventually be considered.

Can Sciatica Feel Like Hip Pain at Night?

Yes.

Sciatica comes from irritation of a nerve that travels from the lower back into the leg.

The discomfort may be felt around the buttock or hip even though the source is the spine.

Clues can include:

• Burning pain
• Electric pain
• Tingling
• Numbness
• Pain traveling below the hip
• Pain affected by back position

True hip joint problems and sciatica can also exist together.

Can Sacroiliac Pain Feel Like Hip Pain?

Yes.

The sacroiliac joints sit where the pelvis connects with the lower spine.

Pain often occurs in the buttock or lower back and may spread toward the groin or leg.

It can become worse with:

• Long sitting
• Long standing
• Walking
• Stairs
• Sleeping on the painful side

Can Lower Back Problems Cause Nighttime Hip Pain?

Yes.

Pain from the lower spine can be felt around the buttock or side of the hip.

Possible causes include:

• Nerve irritation
• Spinal arthritis
• Disc problems
• Spinal stenosis
• Muscle pain

If your hip scan looks normal but the pain includes numbness, tingling, burning, or clear back symptoms, the spine may need evaluation.

What Is the Best Sleeping Position for Hip Pain?

There is no single best position for every cause.

Which Pillow Is Best for Hip Pain?

The brand matters less than the support.

A good knee pillow should:

• Keep the upper leg from dropping inward
• Keep knees comfortably separated
• Stay in place reasonably well
• Feel supportive without forcing the legs apart

A long body pillow can work well because it supports the knees, thighs, and sometimes the ankles.

Should You Put a Pillow Under the Hip?

Usually, placing a thick pillow directly under one painful hip is not the first choice because it may tilt the pelvis.

A pressure reducing mattress topper is often more even.

If a clinician or therapist has recommended a specific support because of surgery, injury, pregnancy, or another condition, follow that individual advice.

Should You Stretch Before Bed?

Gentle movement can help stiffness, but stretching should feel comfortable.

Good choices depend on the cause.

You may tolerate:

• Gentle hip flexor mobility
• Easy knee to chest movement
• Gentle lower back mobility
• Short relaxed walking

Do not force a stretch into sharp pain.

Outer hip tendon pain may worsen with aggressive cross body stretching because it increases compression around the side of the hip.

What Should You Do Before Bed?

A simple evening routine may be more useful than a long list of exercises.

1. Take a short easy walk if movement usually helps.
2. Use warmth for stiffness or ice for a recent irritated flare.
3. Do only gentle pain free mobility.
4. Set up your pillows before lying down.
5. Avoid spending the final hour repeatedly sitting in a painful position.

Consistency matters more than doing a complicated routine once.

Can a Mattress Cause Hip Pain?

A mattress can contribute to pressure related pain, although it is rarely the only cause of persistent hip pain.

A very firm surface may create pressure over the outer hip.

A badly sagging mattress may let the pelvis twist.

Before buying an expensive new mattress, try:

• Changing sleep position
• Using a knee pillow
• Using a supportive topper
• Checking whether pain also occurs during the day

If the pain persists regardless of bed setup, look beyond the mattress.

Is a Firm or Soft Mattress Better for Hip Pain?

There is no universal answer.

The ideal surface should distribute pressure while supporting the spine and pelvis.

Very soft mattresses may let the pelvis sink too far.

Very hard mattresses can increase pressure over the greater trochanter.

Comfort and alignment matter more than a label that says firm or soft.

Can Weight Affect Nighttime Hip Pain?

Body weight can influence load on the hip joint, particularly in osteoarthritis.

If weight loss is medically appropriate, gradual sustainable change may reduce joint stress and improve mobility.

Weight is not the cause of every hip problem.

Thin people can develop arthritis, tendon problems, bursitis, fractures, and other causes of hip pain.

Does Walking Help Hip Pain?

Often, yes, when the amount is appropriate.

Walking can maintain:

• Joint movement
• Strength
• Circulation
• General fitness

But more is not always better.

If a long walk causes strong outer hip pain that lasts through the night, reduce the amount temporarily and rebuild gradually.

When Does Physical Therapy Help?

Physical therapy can be particularly useful when pain is related to:

• Gluteal tendinopathy
• Greater trochanteric pain
• Hip osteoarthritis
• Muscle weakness
• Movement problems
• Recovery after injury
• Lower back or sacroiliac problems

A therapist may assess:

• Hip strength
• Range of motion
• Walking pattern
• Pelvic control
• Back movement
• Activities that trigger symptoms

The exercise plan should fit the diagnosis rather than come from a generic stretch list.

Do Hip Injections Help Night Pain?

Injections can help selected conditions, but they are not the first answer for every painful hip.

A clinician may sometimes use a corticosteroid injection for certain inflammatory problems or hip arthritis.

For greater trochanteric pain, rehabilitation remains important because pain relief alone may not correct tendon weakness or movement problems.

Repeated injections also have risks and should be discussed individually.

When Is an X Ray Needed?

An X ray may be useful when a clinician suspects:

• Osteoarthritis
• Fracture
• Structural bone changes
• Significant long lasting joint disease

You do not need an X ray simply because your hip hurt for one night.

When Is MRI Used?

MRI can show soft tissues and structures that an X ray cannot show well.

It may be considered for selected problems involving:

• Tendons
• Labrum
• Bone stress injury
• Muscles
• Early osteonecrosis
• Other complex conditions

The decision should follow the history and examination.

Could Night Hip Pain Be a Fracture?

A fracture becomes more concerning after a fall or injury, especially in someone with osteoporosis.

Warning clues include:

• Severe sudden pain
• Inability to stand
• Inability to bear weight
• Leg shortening
• Hip deformity

Some stress or insufficiency fractures can be less dramatic at first.

Persistent worsening pain with osteoporosis risk deserves assessment.

See Osteoporosis and Osteoporosis Treatment for more information on bone health.

Can Hip Pain at Night Be Something Serious?

Most nighttime hip pain comes from musculoskeletal problems, but serious causes are possible.

Seek medical evaluation for pain that:

• Is severe and unexplained
• Gets steadily worse
• Does not change with position
• Is paired with fever
• Occurs with major swelling or redness
• Occurs with unexplained weight loss
• Occurs with a history of cancer
• Occurs after significant trauma
• Comes with marked weakness or neurologic symptoms

When Should You See a Doctor for Night Hip Pain?

Arrange a medical appointment if:

• Pain repeatedly interrupts sleep
• Symptoms last more than a couple of weeks despite sensible self care
• Pain keeps returning
• The hip is becoming stiff
• You are limping
• Normal activities are getting harder
• There is persistent swelling
• The pain radiates with numbness or tingling
• You are unsure whether the pain is from the hip or back

When Is Hip Pain an Emergency?

Seek urgent medical care when:

• You cannot bear weight after an injury
• The hip or leg looks deformed
• The leg appears suddenly shorter
• The hip becomes severely painful and swollen
• You have fever or chills with a hot painful joint
• You have sudden severe pain after a fall
• You have osteoporosis and develop severe pain after trauma

Also seek emergency care for severe back or hip pain with new loss of bladder or bowel control, numbness around the groin or saddle area, or rapidly worsening leg weakness.

Common Night Hip Pain Mistakes

A Simple Bedtime Plan for Hip Pain

If the pain is mild and you have no warning signs, this simple plan is reasonable to try.

1. Choose the less painful sleep position.
2. Use a pillow between the knees when lying on your side.
3. Try a pillow under the knees if lying on your back.
4. Use heat for stiffness or brief ice for a recent irritated flare.
5. Do gentle pain free movement before bed.
6. Avoid sitting for hours before sleeping.
7. Keep daytime exercise within a comfortable range.
8. Book an evaluation if pain keeps waking you or is not improving.

Conclusion: Reduce Pressure, Improve Support, and Find the Cause

Learning how to relieve hip pain while sleeping starts with reducing direct pressure and keeping the hips in a comfortable position.

Sleep on the non painful side with a pillow between your knees, or try your back with support under the knees. Heat can help stiffness, while ice may calm an irritated outer hip after activity.

Daytime movement and the right strengthening plan matter just as much as nighttime positioning.

If hip pain keeps waking you, becomes worse, or comes with weakness, numbness, fever, swelling, injury, or trouble walking, get the cause assessed instead of relying on pillows and pain medicine alone.

References and Sources

1. Mayo Clinic. Hip Pain.
   Covers the relationship between pain location and possible causes, including joint problems, outer hip soft tissues, lower back referred pain, arthritis, bursitis, tendon problems, sciatica, and home care.
   https://www.mayoclinic.org/symptoms/hip-pain/basics/causes/sym-20050684
2. American Academy of Orthopaedic Surgeons. Hip Bursitis.
   Covers outer hip pain, greater trochanteric bursitis, nighttime pain, lying on the affected side, walking, stair climbing, risk factors, treatment, and rehabilitation.
   https://orthoinfo.aaos.org/en/diseases--conditions/hip-bursitis/
3. NHS. Hip Pain in Adults.
   Covers hip fracture, strains, tendon problems, osteoarthritis, inflammatory arthritis, bursitis, infection, self care, and when medical evaluation is needed.
   https://www.nhs.uk/symptoms/hip-pain/
4. MedlinePlus. Bursitis.
   Covers bursitis symptoms, ice, rest, avoiding pressure on an affected bursa, and using a pillow between the knees when side sleeping.
   https://medlineplus.gov/ency/article/000419.htm
5. Arthritis Foundation. Hip Pain at Night.
   Covers side sleeping pressure, pillow positioning, mattress support, hip osteoarthritis, bursitis, gluteal tendon problems, heat, cold, exercise, and nighttime pain management.
   https://www.arthritis.org/health-wellness/about-arthritis/understanding-arthritis/causes-and-treatments-for-nighttime-hip-pain
6. Arthritis Foundation. Hip Osteoarthritis.
   Covers groin pain, stiffness, reduced motion, exercise, physical therapy, weight management, medicine, injections, and hip replacement.
   https://www.arthritis.org/health-wellness/about-arthritis/understanding-arthritis/hip-osteoarthritis
7. Mayo Clinic. Sacroiliitis.
   Covers buttock and lower back pain, pain spreading toward the leg or groin, and aggravation from sitting, walking, standing, stairs, and sleeping on the painful side.
   https://www.mayoclinic.org/diseases-conditions/sacroiliitis/symptoms-causes/syc-20350747

Internal Links and Helpful NextFitLife Guides

• Osteoporosis: Symptoms, Risks and Bone Health
• Osteoporosis Treatment
• How to Prevent Osteoporosis
• Best Way to Treat Osteoporosis Naturally
• Fracture Prevention
• Brisk Walking Heart Rate
• Daily Health Tips
• NextFitLife Health Hub

Frequently Asked Questions

How can I relieve hip pain while sleeping?

Avoid lying directly on the painful hip, use a pillow between the knees when side sleeping, try back sleeping with support under the knees, and use gentle heat or ice based on the type of discomfort.

What is the best sleeping position for hip pain?

Many people do well on the non painful side with a pillow between the knees or on the back with a pillow under the knees. The best position depends on the cause of the pain.

Why does my hip hurt when I sleep on my side?

Side sleeping can place direct pressure on the outer hip. This can aggravate greater trochanteric pain, gluteal tendon irritation, or bursitis.

Should I sleep on the painful hip?

If the outer hip is tender, avoiding direct pressure on that side is usually more comfortable. Sleep on the opposite side or your back when possible.

Where should I put a pillow for hip pain?

If you sleep on your side, place a pillow between your knees and thighs to keep the pelvis more level. If you sleep on your back, a pillow under the knees may reduce tension.

Does a pillow between the knees help hip pain?

It can. A pillow may reduce pelvic twisting and stop the upper leg from dropping inward, which can reduce stress on the hip and lower back.

Is back sleeping better for hip pain?

Back sleeping can reduce direct pressure on both outer hips. A pillow under the knees may make the position more comfortable.

Can a mattress cause hip pain at night?

A very firm mattress can increase pressure over the outer hip, while a sagging mattress may allow poor pelvic alignment. However, persistent hip pain may have another medical cause.

Is heat or ice better for hip pain before bed?

Heat often feels better for stiffness and muscle tension, while ice may help a recently irritated outer hip after activity. Use whichever is appropriate and comfortable for your condition.

Should I stretch hip pain before bed?

Gentle pain free movement can help some people, but aggressive stretching may worsen certain tendon problems. Stop stretches that clearly increase pain.

Does walking help hip pain?

Appropriate walking can help maintain mobility and strength. If long walks cause a major flare that lasts into the night, reduce the amount and rebuild gradually.

What causes outer hip pain at night?

Common causes include greater trochanteric pain syndrome, gluteal tendon problems, and bursitis. Direct pressure from side sleeping can make these conditions more painful.

What causes groin pain at night?

Groin pain is more likely to come from the hip joint itself. Osteoarthritis, labral problems, injuries, and other joint conditions can cause this pattern.

Can arthritis cause hip pain while sleeping?

Yes. Hip osteoarthritis can cause groin pain, stiffness, reduced movement, and nighttime discomfort, particularly when disease becomes more significant.

Can bursitis make hip pain worse at night?

Yes. Trochanteric bursitis commonly causes outer hip pain that becomes worse when lying on the affected side.

Can sciatica feel like hip pain at night?

Yes. Nerve irritation from the lower back can cause buttock or hip region pain and may also cause burning, tingling, numbness, or pain down the leg.

When should I see a doctor about nighttime hip pain?

Arrange medical assessment if pain keeps disturbing sleep, is getting worse, lasts more than a couple of weeks despite self care, causes limping, limits normal activities, or comes with numbness or weakness.

Can physical therapy help nighttime hip pain?

Yes. Physical therapy can help with gluteal tendon pain, hip weakness, osteoarthritis, movement problems, and some back related causes through targeted exercise and activity guidance.

When is hip pain after a fall urgent?

Seek urgent care if you cannot bear weight, the hip or leg looks deformed, the leg appears shorter, pain is severe, or you have osteoporosis with significant pain after the fall.

What hip pain warning signs need emergency care?

Urgent signs include severe pain after injury with inability to bear weight, deformity, a hot swollen joint with fever, or severe back and hip pain with new bladder or bowel problems, groin numbness, or rapidly worsening leg weakness.