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How To Relieve Hip Pain While Sleeping On Your Side

Are you struggling to find relief from hip pain while sleeping? If you’re living with ankylosing spondylitis, hip pain can be a constant companion, making it challenging to get a good night’s sleep.

Keep reading to discover the 10 best ways to ease hip pain while sleeping on your side to get some Zs.

What are some common causes of hip pain?

  • Osteoarthritis: Degeneration of joint cartilage and the underlying bone.
  • Hip tension strain: Overuse or sudden movements causing muscle strain.
  • Bursitis: Inflammation of the fluid-filled sacs (bursae) that cushion the hip joint.

What does hip bursitis feel like?

Hip bursitis often manifests as swelling and pain, especially when pressure is applied to the sore area. It can result in tenderness and discomfort, making daily activities challenging.

What causes hip pain while sleeping?

Some common causes can include pregnancy because Increased weight and changes in posture can strain the hips. Additionally, sleep position can cause aggravating pain as poor sleeping posture can put pressure on the hips,

Related Post: Tips For Better Sleep With Ankylosing Spondylitis

Can ankylosing spondylitis cause hip pain?

Ankylosing spondylitis is a form of arthritis that primarily affects the spine and can also cause inflammation and pain in the hips, leading to discomfort during sleep.

Where is arthritis hip pain located?

Arthritis hip pain is typically felt in the hip joint, groin, and sometimes radiates to the outer thigh and upper buttock area.

Why is hip pain worse at night?

  • Sleep position: Certain sleeping positions can aggravate hip pain.
  • Decreased distractions: With fewer distractions, pain sensations may feel more intense at night.
  • Changes in blood flow: Blood flow decreases during sleep, potentially exacerbating inflammation.
  • Inflammatory process: Inflammation levels can peak at night, contributing to increased pain.
  • Joint stiffness: Reduced movement during sleep can lead to stiffness, intensifying discomfort.

woman lying on her side in hip pain

What are some natural ways to treat hip pain?

In addition to exercises, incorporating vitamins, certain spices, and staying hydrated can help alleviate your hip pain. Additionally, applying heat or cold packs can provide temporary relief.

Related post: Easy Treatments For Hip Arthritis Without Surgery To Try Today

What are the best exercises for daily hip pain?

I can’t stress enough how important it is to do exercises for your hips. So I’ve compiled a list of 10 exercises that are very easy to do from the comfort of your living room. You’ll also find brief explanations of why they’re important and how to do them.

1. Standing Quadricep Stretch:

This exercise Improves flexibility and reduces tension in the quadriceps. To perform, stand upright, bend one knee, and grasp your ankle, pulling it toward your buttocks.

  • Reps: Hold each stretch for 30 seconds to 1 minute on each leg.
  • Sets: Repeat 2-3 times on each leg.

2. Pelvic Tilt:

This one is an oldie but a goodie. It strengthens your core muscles and promotes better pelvic alignment. Lie on your back with your knees bent, tighten your abdominal muscles, and press your lower back into the floor.

  •  Reps: Perform 10-15 pelvic tilts per set.
  •  Sets: Repeat 2-3 sets.

3. Ball Marching Exercise:

This exercise strengthens your hip flexors and improves stability. Lie on your back with a small exercise ball under your feet, lift one foot off the ball, then the other, in a marching motion.

  • Reps: Lift and lower each leg in a marching motion for 10-15 repetitions.
  • Sets: Repeat 2-3 sets.

4. Leg Swings:

-Increases hip flexibility and range of motion. Stand facing a wall or support, and swing one leg forward and backward in a controlled motion.

  • Reps: Swing each leg forward and backward for 10-15 repetitions.
  • Sets: Repeat 2-3 sets on each leg.

5. Side Lying Leg Raise:

-Targets your hip abductor muscles. Lie on your side with legs stacked, lift the top leg upward, then lower it back down.

  • Reps: Lift and lower the top leg for 10-15 repetitions on each side.
  • Sets: Repeat 2-3 sets on each side.

Related Post: What Your Parents Never Told You About 22 Home Remedies for Arthritis

6. Banded Walk:

This exercise strengthens the hip abductors and improves hip stability. Place a resistance band around your ankles, and step sideways, maintaining tension on the band.

  • Reps: Take 10-15 steps to each side.
  • Sets: Repeat 2-3 sets.

7. Knee Lift:

-Engages hip flexor muscles. Stand upright, lift one knee toward your chest, then lower it back down.

  • Reps: Lift and lower each knee for 10-15 repetitions.
  • Sets: Repeat 2-3 sets.

8. Glute Bridge:

-Activates glute muscles and stabilizes the pelvis. Lie on your back with your knees bent, lift your hips toward the ceiling, then lower them back down.

  • Reps: Perform 10-15 repetitions of bridge lifts.
  • Sets: Repeat 2-3 sets.

9. Piriformis Stretch: 

This exercise relieves tension in the piriformis muscle, reducing pressure on the sciatic nerve. Lie on your back with knees bent, cross one ankle over the opposite knee, and pull the knee toward your chest.

  • Reps: Hold the stretch for 30 seconds to 1 minute on each side.
  • Sets: Repeat 2-3 times on each side.

10. Pretzel Stretch:

-Targets your hip rotator muscles. Sit on the floor with one leg bent in front of you and the other crossed over, twist your torso toward the crossed leg, and hold.

  • Reps: Hold the stretch for 30 seconds to 1 minute on each side.
  • Sets: Repeat 2-3 times on each side.

These recommendations are general guidelines. Depending on your fitness level and comfort, you can adjust the number of reps and sets. Start with fewer reps and sets if you’re new to exercise and gradually increase as you become more comfortable. Always listen to your body and stop if you experience any pain or discomfort. Please consult with your doctor before starting or making any changes to your existing exercise regimen.

Related Post: The Value of Strength Training Exercises for AS

When should you see a doctor?

If hip pain persists despite home remedies and exercises, or if it’s accompanied by fever, redness, or swelling, it’s important to consult a healthcare professional for proper evaluation and treatment.

Final Thoughts

By incorporating these simple exercises and natural remedies into your daily routine, you can find relief so you can have a restful night once again. Take control of your hip health and start sleeping more comfortably.

Did you find this post helpful? Please leave a comment below.


Does elevating legs help hip pain?

Elevating legs can reduce swelling and alleviate pressure on the hips, providing temporary relief from hip pain.

Is a hard or soft bed better for hip pain?

A medium-firm mattress is often recommended for hip pain, as it provides adequate support while contouring the body’s natural curves.

What kinds of foods can help with hip pain?

Foods rich in omega-3 fatty acids, such as salmon and walnuts, can help reduce inflammation and alleviate hip pain. Additionally, incorporating anti-inflammatory foods like berries and leafy greens into your diet may provide relief.


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