Hip discomfort and stiffness are common symptoms of osteoarthritis, which can linger throughout the day and night.
Hip pain can keep you awake at night or make falling asleep difficult.
The pain could be triggered by something other than your sleeping position. When you don’t move much while sleeping, for instance, your joints expand, causing tension and soreness.
Keep reading to know more about what might be causing your nighttime hip pain, and also how to treat it and get quality sleep.
Reasons Your Hips Hurt at Night
The Posture of Sleep
If you wake up with hip discomfort every night, the manner you rest or the mattress you’re resting on is to a fault. Pressure points can be triggered by a mattress that is either too soft or too rigid, resulting in a sore hip.
Pain can also be caused by poor sleeping posture.
Consider sleeping on your back or, if you’re a side sleeper, sleep just on a side that doesn’t ache and maintain your hips aligned with a pillow between your knees. Knee cushions are available in a variety of sizes and styles.
Greater Trochanteric Pain Syndrome (GTPS)
The gluteal muscles are the muscles that surround the buttock. Due to a lack of gluteal muscle power, the front of the hip may try to compensate to stabilize and support the rest of the joint.
This squeezes the tendons that connect the gluteal muscles to the hip and pelvis, resulting in increased trochanteric pain syndrome (GTPS).
GTPS affects the tendons and fluid-filled sacs that surround the greater trochanter, a prominent bony portion of the hip. Any damage to the tendons or sacs can result in hip discomfort and soreness, especially at night.
Small sacs packed with fluid surround your hip bone as well as other joints, enabling the joint to move freely. Bursae refer to these sacs.
Whenever these sacs get inflamed, the condition is known as bursitis.
The following are examples of possible symptoms:
- Outside of your hip and upper thigh ache
- Intense pain that makes you scream when touched then turns into an ache.
- Once you get up after a long period of sitting, you may suffer discomfort, which may aggravate if you go for a walk, climb several stairs, or squat for a long time.
- Whenever you lie down or rest on the injured hip, the discomfort becomes intense at night.
- Bursitis patients are not in discomfort when they stand.
Tendinopathy is a term used to describe any condition affecting the tendons. The gluteal muscles are connected to the hip and pelvis through tendons in the hip. They function together to stabilize the pelvis and promote hip mobility during everyday activities like walking and stair climbing.
Due to compression or stress, hip tendons can become inflamed or break down if they are not given enough time to heal. This can result in nighttime hip pain.
Tendonitis and hip pain can also be caused by sitting with legs crossed or standing with all of one’s weight on one hip.
A further typical reason for hip pain at night is osteoarthritis of the hip joint. Osteoarthritis is caused by the damage of the cartilage tissue surrounding the ends of the bones as people get older.
The hip bones scrape against each other when the cartilage fades away, causing inflammation, edema, and pain.
Osteoarthritis of the hip can cause stiffness and pain, making everyday chores difficult and uncomfortable. Hip pain can radiate to the buttocks or down the leg, impairing movement and making sleep difficult.
Factors Related to Physical Activity
Exercises that are physically demanding, such as soccer, running, or dancing, have been associated with a higher risk of hip pain. It could be caused by bursitis, tendinopathy, or an injury to the iliotibial band, a band of tissue that connects the pelvis and the shin bone.
A slight shift in activity frequency could also be a contributing factor in hip injury or discomfort.
Pregnancy places additional strain on your spine and hips, especially in the third trimester.
Throughout the day, wear comfortable shoes and take stretch breaks if you’ve been seated for a longer length of time. This can help you avoid diseases like sciatica, which can cause referred pain.
At night, stick to the recommendations for side sleeping that were previously made.
You can also roll up the sheets and place that behind your back, allowing you to lean into them while still resting on your side. If you like, a pillow can be used instead of a blanket. This can provide direct support while you sleep.
Taking Care of Hip Pain During the Night
Hip pain can be treated using a range of pain management techniques.
Relief Right Away
If hip pain keeps you awake, try the following to fall back asleep:
- Sleep in a different position. Experiment with different positions to discover the one that relieves the greatest discomfort.
- Wedge-shaped cushions can be placed below your hips to provide padding. If you don’t have a wedge-shaped pillow, you can make one by folding a pillow or blanket.
- To alleviate stress across your hips, sleep with a pillow between your knees.
- Underneath your knees, place one or more pillows. This can help with sciatic-piriformis syndrome pain.
Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin IB) and naproxen (Aleve) are available over-the-counter (OTC).
Consult your doctor to determine which NSAIDs are best for you and how frequently you should take them.
Topical NSAIDs, such as diclofenac gel, may also be prescribed by your doctor (Solaraze, Voltaren).
Pain can also be alleviated by using ice or heat. Consult your doctor to determine which option is the most appropriate for you.
Exercising With Low Impact
Low-impact activity, such as swimming, water exercise, or walking, can help you sleep better and minimize your pain. Tai chi or yoga are also good options.
During the day, you should also avoid sitting for extended periods.
You can stretch your hip in addition to doing low-impact workouts throughout the day. If the ache is keeping you up, you can stretch during the day or at night.
- If you need to balance yourself, stand up and hold something.
- Reach for your toes with your legs crossed.
- Pause For 20 to 30 seconds
- Rep with your crossed legs in the opposite direction.
It’s crucial to collaborate with your doctor to build a treatment plan because not having good sleep might make your discomfort worse.
Adopting a few lifestyle changes, such as getting some light exercise and boosting your sleeping habits, can go a long way toward reducing sleepless nights.
Consult your doctor to determine the best possible treatment for the issue causing your hip discomfort.