Why Does My Hip Hurt While I Am Sleeping?
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Why Does my Hip Hurt While I am Sleeping? Is It My Mattress?
By: Alex Bigale, PTA
There are many possibilities. A few quick answers might be:
- Inappropriate firmness or softness of your mattress
- Hip Bursitis
- Sciatica
- Soreness from overuse
- Arthritis
- Tendinitis
- Poor sleeping position
- Tight muscles
Hip Pain Can Be From a Mattress
Why Does my Hip Hurt While I Am Sleeping?
There is a quick answer to the question, “why does my hip hurt while I am sleeping?”
Two simple things to look at to resolve your hip pain would be to assess your mattress and your sleeping position. Most mattress stores have systems to assess your sleeping position and determine pressure points to choose a mattress that fits your needs. If you are a side sleeper, there is a lot of pressure on the hip that is in contact with the mattress as well as torque on the top hip from internal rotation and resting on your bottom leg. Sleeping with a pillow between your knees will help maintain proper body position.
Other sources of hip pain (tight muscles, bursitis, tendonitis, arthritis, and sciatica) are present during the day, but increase at night due to wear and tear from daily tasks as well as pressure on these areas while sleeping.
What is the Best Hip Stretch to Do for An Injury?
Performing stretches or exercises before going to bed can help reduce pain from these causes when trying to sleep. A few stretches to try would be:
Lower Trunk Rotations
Begin by lying on your back with your knees bent; gently rotate your hips side to side in a pain free range of motion (pausing slightly at each side). Perform 20-30 times each direction.
Trunk Rotations
Single Knee to Chest
Begin lying on your back. Lift one knee towards your chest and grab it with your hands. Gently pull your knee to your chest until you feel a stretch in your glutes/low back. Hold for 30 seconds and perform 2-3 times each leg.
Single Knee to Chest
Hip Internal & External Rotation
Begin by lying on your back with one knee bent. Cross your opposite leg over your raised knee at the ankle. Pull your knee towards your opposite shoulder. Hold for 30 seconds, and then push knee away from your shoulder for 30 seconds. Repeat 2-3 times each leg.
Hip Internal and External Rotation
Note
All stretches should be pain free. If you have had a previous surgery, be aware of any precautions you may have and avoid stretches if they are contraindicated.
How Can I Treat Hip Pain at Home?
Another way to reduce pain when sleeping is by icing your affected hip before going to bed. If you have pain that is caused by inflammation such as arthritis, tendinitis, or bursitis, then icing the affected area for 15-20 minutes will help constrict blood vessels. This will help reduce inflammation and pain in the area. Icing for longer than 20 minutes can allow for the blood vessels to dilate and cause the inflammation to return.
Why does my hip hurt while I am sleeping? Why do I keep experiencing hip pain? Learn more about hip pain by reading this ARTICLE.
Is Walking Good for Hip Pain?
Is Walking Good For Hip Pain?
Modifying your daily activities can help reduce pain at night. For example, walking is a very good form of exercise as it helps the muscles, cardiovascular system, joints, and is low impact. However, if you are experiencing consistent pain at night this exercise may be exacerbating your hip pain. Try reducing the time spent walking, wear a softer or more supportive shoe, or walk on softer surfaces to continue to get exercise but reduce nightly hip pain.
How Do You Know if a Hip Injury is Serious?
If these self-directed treatments strategies do not resolve your hip pain, you may want to schedule an appointment with your physician. This will allow them to see if there is an underlying cause for your pain and create a specific treatment plan for you. In most cases, a proper diagnosis and treatment plan can resolve your pain. For physical therapy for your hip at JOI Rehab, please call 904-858-7045.
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Hip Doctors in Jacksonville
Why does my hip hurt while I am sleeping? Scheduling an appointment with an orthopedic physician is easy to do. Simply call (904)JOI-2000 and ask to be scheduled with one of our hip specialists. Or click the image to schedule online.