Best Sleeping Position for Hip Pain: A Guide to Comfortable Rest

Hip pain can make a good night’s sleep feel out of reach. Many who experience this discomfort find themselves tossing and turning, struggling to settle into a position that alleviates their pain. Finding the best sleeping position for hip pain can help improve sleep quality, reduce discomfort, and support recovery.

Whether your hip pain is caused by an existing condition, an injury, or your current sleeping habits, adjusting your sleep position can make a significant difference. The way you sleep not only affects your comfort but can also influence the level of strain on your hips and other joints.

This guide explores the best sleeping positions for hip pain and offers practical tips to help you sleep more soundly.

Understanding Hip Pain and Sleep

Hip pain can stem from various causes, including:

• Arthritis: Conditions like osteoarthritis or rheumatoid arthritis can cause joint stiffness and pain, particularly at night.
• Bursitis: Inflammation of the hip’s bursae can make certain positions uncomfortable.
• Injuries: Muscle strains, tendonitis, or fractures can be exacerbated by poor sleeping posture.
• Spinal Misalignment: Improper alignment during sleep can create or worsen pressure on the hips.

A supportive mattress and thoughtful adjustments to your sleeping position are essential to alleviate pain and promote restful sleep.

The Best Sleeping Positions for Hip Pain

1. Sleeping on Your Back

Sleeping on your back is one of the best positions for reducing hip pain. By lying flat, you distribute your body weight evenly across the mattress, relieving direct pressure on the hip joints.

Benefits of Sleeping on Your Back:

• Even Weight Distribution: Reduces pressure points on the hips and shoulders.
• Spinal Alignment: Helps maintain a neutral spine, reducing strain on the lower back.

Tips for Back Sleepers: Place a pillow under your knees to elevate your legs slightly. This reduces tension in the lower back and helps relieve hip discomfort. Use a medium-firm mattress that provides support without creating pressure points.

2. Side Sleeping

Side sleeping is a popular position, but it can sometimes exacerbate hip pain if adjustments aren’t made. This is because the weight of your body rests on the shoulder, hip, knee, and ankle in contact with the mattress, potentially increasing pressure.

How to Reduce Hip Pain While Sleeping on Your Side:

• Choose the Right Side: If your hip pain is concentrated on one side, try sleeping on the opposite side.
• Use a Pillow Between Your Knees and Ankles: Placing a pillow between your legs helps maintain proper spinal alignment. It raises the angle of your hips, reducing strain on the affected area and relieving pressure on the knees and ankles.
• Consider a Mattress Topper: A memory foam or latex mattress topper can help cushion pressure points while providing support.

3. Avoid Sleeping on Your Stomach

Sleeping on your front is one of the least recommended positions for hip pain sufferers. This position often disrupts the natural alignment of the spine, increasing pressure on the hips and lower back.

Why Front Sleeping Worsens Hip Pain:

• Spinal Misalignment: Forces the lower back and hips into unnatural positions.
• Pressure Points: Concentrates body weight on the hips and abdomen.

Tips for Stomach Sleepers: If you’re a stomach sleeper and struggle to switch to another position, placing a pillow under your abdomen can help elevate your hips and restore better spinal alignment. However, transitioning to back or side sleeping is strongly recommended for long-term relief.

When a Mattress May Be the Culprit

If you’ve tried adjusting your sleeping position but still experience hip pain, your mattress may be part of the problem. A mattress that’s too soft can cause your hips to sink too deeply, while one that’s too firm may increase pressure on the joint.

Features to Look for in a Mattress for Hip Pain:

• Supportive Materials: Memory foam and latex mattresses provide both cushioning and support.
• Pressure Relief Zones: Opt for a mattress designed to relieve pressure on key areas like the hips and shoulders.
• Medium-Firm Comfort Level: Balances support and softness, promoting spinal alignment.

Explore our Guide to the Best Mattresses for Hip Pain to find a solution tailored to your needs.

Final Thoughts

Finding the best sleeping position for hip pain is essential to improving your sleep quality and overall comfort. Whether you’re a back sleeper, side sleeper, or working on transitioning away from stomach sleeping, small adjustments can make a big difference.

Pairing the right sleeping position with a supportive mattress is key to reducing discomfort and waking up feeling refreshed. Remember, consistent alignment and pressure relief are the cornerstones of a restful, pain-free night.

Try these sleeping positions and discover what works best for you. Sweet dreams and better nights await!

Brian McCann

Our Managing Director Brian's expertise in crafting comfortable sleep experiences makes him a reliable voice for all things bedding-related. Brian publishes advice and tips on mattresses, beds and the overall sleep experience based on extensive industry experience.

Author Profile: Brian McCann Bio