Hip pain might seem more common in the morning. Because that’s when your hips move the most. Hip pain at night is quite common. Hip pain at night is a common symptom. It all depends on the cause. Osteoarthritis is the leading cause of stiffness and hip pain. Unfortunately, these symptoms can be a constant companion throughout the day.
Muscle strains, Hip bursitis are two other common causes of hip pain. These types of pain are more common when you have to lift weights on your hips, or use them for movement. The muscles, tendons, and ligaments that cause inner hip pain are often related to the muscles, tendons, and ligaments.
These symptoms, like arthritis, are almost as common at night than during the day. It doesn’t matter what causes your hip pain, or when it happens, you need to have it evaluated. The first step to getting relief is diagnosing your hip pain. Early evaluation and treatment can help prevent other problems from worsening.
Common causes of hip pain at night
There could be many possible causes for chronic hip pain. Bursitis and osteoarthritis are the main causes of hip pain at night.
Bursae are small, fluid-filled sacs that surround your joints. They cushion the joints from any nearby bones or muscles. Bursitis occurs when these bursae become irritated. This can happen near the elbow, shoulder or hip.
This condition is usually caused by repetitive motion that puts too much pressure on the joint. Bursitis can be caused by kneeling to do chores (e.g., clean the floor). This causes stiffness, swelling, and pain in the hips. Bursitis usually disappears after a few weeks of resting from high-pressure activities.
Osteoarthritis refers to the condition where cartilage is lost, which provides a cushion between bones and joints. Osteoarthritis can cause pain in any joint. However, osteoarthritis can affect sound sleep by disrupting your ability to move around.
Osteoarthritis, also known as “wear and tear”, is an autoimmune disease that can be caused by age. It may also be caused by obesity or joint injuries. It is best to keep active and to talk to a doctor about possible pain relief. While this condition can be treated, it is not possible to reverse the damage done to the joints.
Rheumatoid is an autoimmune condition that causes the body to attack healthy cells like they are foreign invaders. Rheumatoid arthritis, which affects the joints, can lead to severe and persistent hip pain. Rheumatoid arthritis is known for its stiffness, swelling, tenderness and pain.
It is not known what causes the disease. However, risk of rheumatoid arthritis increases with age. The pain can be managed with arthritis medications.
The following are some other common causes of hip pain:
- Loss of blood supply to the hip bones (osteonecrosis).
- An abnormal growth
Talk to your doctor if the pain becomes unbearable or begins to affect your mental health. A professional check-up is recommended for any signs of swelling, tenderness, or limited mobility. Prescription medication, surgery or recommendations for a physical therapy professional may be required to provide proper stretching and massage.
You should also make time for your own relaxation methods. When it comes to feeling relaxed before bedtime, taking care of yourself can bring inner peace.
How to sleep with hip pain
You may be able to alleviate nighttime hip pain and get deeper, more restorative sleep. Hip pain can be a problem if you sleep on one side or the other. There are several things that you can do to relieve hip pain, regardless of whether it is caused by a hip injury, hip bursitis or hip impingement.
- Pain relief medication; Over-the-counter medication like paracetamol or ibuprofen may help to take the edge off your pain as you go to bed. You may also find certain tablets that can help with pain and sleep. Your doctor will be able advise you on these.
- Stretching and exercise: Gentle stretching and exercises can help relax your hips and ease pain. An physiotherapist can show you the best exercises, stretches, and movements for you.
- Do what is most comfortable for you: Your body knows you better than anyone, so you will know the best positions for you. By lying on one side, you won’t cause further damage to the joint.
Treatment hip pain at night
These are some strategies that you can try to relieve your hip pain while you sleep
It can be difficult to fall asleep if you are a side-sleeper with sore hips. Twinging and wincing before, during and after sleep can be both literal and figuratively painful. Not all treatments have the same effect. If left untreated, hip pain can lead to sleep deprivation and increased pain tolerance.
Your hip pain may also have a bearing on the treatment options that provide the best relief. General hip pain for adults over 60, which is reported by 12 to 15% of those who experience it, may be treated differently than sports-related hip pain, which can be as high as 30 to 40%.
A 2019 study involving 106 patients with hip osteoarthritis found that depression symptoms can also affect sleep quality. However, researchers found that holistic and comprehensive treatment can be helpful, which includes understanding the condition.
Apply cold and hot compresses to the affected area for immediate pain relief. The heat can relax stiff joints, while the ice reduces inflammation and swelling. You can also use non-steroidal anti-inflammatory drug (NSAIDs) over-the-counter to relieve pain, such as ibuprofen.
Experts spoke with us about lifestyle solutions that can be applied overnight and possible causes of hip pain. These techniques may not be helping you sleep better. It might be time to see your doctor.
2. Self-care is a great way to soothe sore muscles
You can use self-care techniques to relieve pain in your hip muscles including the gluteal and lateral rotators. This will help you sleep better and your body and mind. Take a warm bath before you go to bed, or curl up on a heating pad while you read before bed.
Using a foam roller to release these muscles before you go to bed can help reduce pain and make your sleep more comfortable. No foam roller at home? You can also use a tennis ball. You can also use a tennis ball to massage your body.
3. Modify or upgrade your sleeping position
Side sleepers who are inclined to shift to their backs can relieve pressure and provide needed relief. If your problem is not medical, it’s one of the easiest options.
The best position to sleep for hip pain sufferers is on the back. This position reduces joint pressure and facilitates healing through optimal tissue tension and the best exchange of joint fluids. It is possible to change your sleeping position, but it can be frustrating and even demoralizing. To avoid excessive compression, you can sleep on your side.
Experts explains that the pillow between the knees relieves tension and strain on the hip soft tissues. These can be stretched or irritated by allowing the top knee to fall towards the other knee. A pillow placed under the knees or calves can help relieve pain for back sleepers. You can also experiment with pillow placements such as under the hips.
Make a note of the pillow or bolster you use in the morning. It may be slipping during the night. Consider different shapes and an adjustable base. A frame that can be adjusted to suit your needs and helps you align your spine by elevating your legs, can relieve pressure on certain parts of your body.
If you are a stomach-sleeper, you may want to try flipping over onto your back. Although it might not cause hip pain directly, sleeping on your stomach can strain other parts of your body (such your neck) and increase your sleep problems.
4. Consider upgrading your mattress
You can also calculate the life span of an adjustable base if you’re opting for one. A mattress that is not able to provide pressure relief is not good for you. It might actually make it worse. Without proper support, your spine will not be aligned while you sleep.
Although soft mattresses may feel more comfortable at first, they can cause more pressure to the hips over time as you sink into the mattress and relax, which causes hip tendons to stretch. However, this doesn’t mean that you should choose the most firm mattress you can find.
Firmness refers only to the top layers. You can have a soft, plush top layer and a firm foundation and still get the support you need. Mattress interiors are an option if you don’t like the firm surface of a mattress. Although memory foam, latex, and spring all have different feel, there may be a solution in a combination of all three.
Are you unable to spring for a mattress? You might consider investing in a new firm foam mattress pad. Toppers can help to distribute your weight and reduce stress on larger joints like the hips and back. Toppers might be an option for those who have to change their sleeping positions during the night.
5. Stretch your hip muscles
While stretching your hips may not be something you want to do when they hurt, certain exercises can help with lower pain as well as better sleep.
Experts says that “motion is lotion” in physical therapy. Movement is vital for people suffering from pain. It affects both the joints, muscles and nervous system. Experts points out that stretching in pain-free directions and moving the hips can promote positive change before you go to bed can lead to positive changes.
Here are some exercises that can ease sore hips:
- Hip Flexor Stretch
- Half reclining half pigeon
- Bridge pose
- Illiotibial Band (ITB) stretch
- Piriformis stretch
You can also try this gentle morning yoga program. Certain stretches may not be safe for people with hip pain. Before you do any hip exercises, make sure to consult a healthcare professional such as a physical therapist.
Before you go to bed, make sure you have a good posture
You can’t do anything worse than to lie on the couch and watch TV for hours before you go to bed. Poor posture can cause fluid to build up in your discs, which could lead to worsening hip pain.
It is important to have a good spinal posture before going to bed. If you watch TV before bed, a chair that encourages a good spinal position will help your back to be in a better place. This will make it less likely for spinal discs to become symptomatic. Your sleep problems could also be caused by your TV.
The blue light from screens can make your body produce less natural melatonin, which is why it’s important to keep your body hydrated. Mindfulness and relaxation are proven to be helpful in pain relief. However, most research is focused on back problems. Turn off your screen for the last hour of your day and read a book instead.
Hip pain long-term management
You can also relax your hip muscles by stretching them, having a good posture and looking into a mattress upgrade. There are many other ways to help with hip pain.
- Medications. Both prescription and over-the-counter medications can help reduce pain and alleviate sleep problems. Talk to your doctor about the best medication for you.
- Practice sleep hygiene. It involves making changes in the environment and behavior that will promote better sleep. These tips for better sleep hygiene are worth a look.
- Relaxation techniques. For those who want to end the cycle of chronic pain or insomnia, meditation, yoga, breathing exercises and other calming activities may be beneficial.
Take a holistic approach to hip pain at night. Focus on the larger picture and the potential for improvement. If you don’t notice improvement or the pain is affecting your sleep quality, there might be something more serious.