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How Your Sleeping Position Affects Hip Pain
Hip pain can come in many forms. According to Jonathan Leary, DC, CEO and Founder of Remedy Place, your sleeping position can have a significant impact on hip pain. “If you’re sleeping in a position that limits movement (creating more tightness), compresses an area that’s already inflamed, or keeps you in a closed position where your muscles are in spasm, all of these scenarios can worsen the pain.” Here are some additional ways how your specific sleeping position can impact your hip pain.
Side Sleeping
Side sleeping can exacerbate hip pain, especially if the mattress doesn’t provide enough pressure relief. When lying on the side, the weight is concentrated on the hips and shoulders, which can lead to discomfort or pain if the mattress is too firm or lacks sufficient cushioning. A soft to medium-firm mattress with good contouring can alleviate pressure, making side sleeping more comfortable for those with hip pain.
Stomach Sleeping
Stomach sleeping can often contribute to hip pain, as it causes the hips to sink too deeply into the mattress, leading to misalignment of the spine. This position also puts strain on the lower back and hips, especially if the mattress is too soft. A firmer mattress that prevents the hips from sinking and keeps the spine in a neutral position can help stomach sleepers avoid or reduce hip pain. However, stomach sleeping is generally not recommended for individuals with hip or lower back issues.
Back Sleeping
Back sleeping generally helps distribute body weight more evenly, reducing pressure on the hips. However, if the mattress is too soft, the hips may sink in too much, throwing the spine out of alignment and leading to hip pain. A firmer mattress that supports the lumbar spine and keeps the hips aligned is the best choice for back sleepers.
Combination Sleeping
Combination sleeping, which involves switching between positions, can either alleviate or worsen hip pain depending on the sleeper’s preferred positions and mattress support. A mattress with responsive support and moderate firmness helps reduce pressure during side sleeping while providing enough lumbar support for back sleeping. Proper responsiveness ensures that hip pain isn’t exacerbated during position changes, making it easier to avoid discomfort.
What You Should Look for in a Mattress for Hip Pain
When choosing a mattress to alleviate hip pain, it’s essential to focus on pressure relief, support, and spinal alignment. A mattress that contours to the body, especially around the hips, helps reduce pressure while maintaining proper alignment. Here’s a breakdown of key factors to consider:
Mattress Type
Different types of mattresses (memory foam, latex, innerspring, hybrid) offer varying levels of support and comfort. Memory foam and hybrid mattresses are often recommended for hip pain due to their ability to contour to the body and relieve pressure points.
Firmness
The right firmness depends on your sleeping position and body type. Side sleepers often benefit from medium-soft to medium-firm mattresses for better pressure relief around the hips while back and stomach sleepers typically need firmer options to keep the hips aligned with the spine.
Pressure Relief
A mattress with good pressure-relieving properties can help cushion the hips and shoulders, reducing stress on the joints. This relief is particularly important for side sleepers, as it prevents concentrated pressure at what is often a painful point at the lateral hip (side of the hip).
Support
Adequate support is crucial for keeping the spine in a neutral position and preventing the hips from sinking too deeply into the mattress. Zoned support or targeted lumbar support are especially beneficial for relieving hip pain by ensuring proper alignment throughout the night.
Materials
High-quality materials like memory foam or latex provide better contouring and durability. Cooling gel-infused foams or breathable covers are beneficial for hot sleepers, ensuring comfort without compromising support.
6 Tips to Help Relieve Hip Pain While Sleeping
1. Move
“Make sure you’re getting enough movement throughout the day—aim for 10,000 steps daily,” Dr. Leary says. Movement is a great way to lubricate the joints and help reduce stiffness in the body, which can sometimes be felt more in the evening.
2. Hydrate
Hydration is also key to a good night’s rest. Dr. Leary suggests trying to drink one liter of water for every 50 pounds of body weight. But be careful not to drink too much right before bed—it’s best to finish hydrating at least an hour before you go to bed to prevent interrupting your sleep with multiple trips to the bathroom.
3. Exercise
Strengthening muscles around the core, hips, and legs can help reduce hip pain. By staying active and doing regular strengthening exercises that are appropriate for your body and fitness level, you can ward off some pain and dysfunction that contributes to hip pain. Aerobic exercise has also been found to improve pain in people with hip arthritis, among other conditions.
4. Stretch
Dr. Leary recommends incorporating a stretching routine in both the morning and evening as the first and last thing you do when getting in and out of bed. This routine can help restore mobility in the hips, he explains.
5. Use Pillows
Sometimes, the positioning of your hips can make all the difference. If you lie on your side, consider placing a pillow between your legs to keep your hips in a neutral, square position (rather than with one knee falling below the other). This adjustment can help reduce the strain on some of the muscles around the joint.
6. Choose the Right Mattress
Never underestimate the power of a good mattress. Use this guide to help you choose the best one for you. Consider your favorite sleeping position and what helps ease your hip pain. Then find a mattress that supports your needs.
FAQs
What mattress firmness is good for hip pain?
The ideal mattress firmness for hip pain depends on your sleeping position and body weight, but generally, a medium to medium-firm mattress is best for people with hip pain. For side sleepers, a medium-soft to medium-firm mattress provides enough cushioning to relieve pressure on the hips. Back sleepers may benefit from a firmer mattress to ensure proper spinal alignment and prevent the hips from sinking too deeply. Stomach sleepers usually need a firmer mattress to keep the hips elevated and prevent strain on the lower back. Ultimately, the mattress should balance comfort and support to alleviate pressure without causing misalignment.
What sleeping position is best for hip pain?
The best sleeping position for hip pain is back sleeping, as it helps evenly distribute body weight and reduces pressure on the hips. This position also promotes spinal alignment, preventing the hips from sinking too deeply, which can cause discomfort. For those who prefer side sleeping, using a medium-firm mattress with a pillow between the knees can help alleviate pressure on the hips. Stomach sleeping is generally not recommended, as it can strain the hips and lower back, worsening hip pain.
How do I know if my mattress is causing hip pain?
According to Dr. Leary, “Hip pain is rarely caused by your mattress, but the wrong one can certainly aggravate it.” You can tell if your mattress is contributing to your hip pain by paying attention to certain signs. If you wake up with hip pain that improves throughout the day, or if the pain worsens after lying down for long periods, your mattress may not be helping. A mattress that’s too soft can cause your hips to sink in, leading to poor spinal alignment, while a too-firm mattress can create pressure buildup around the bony prominences of the hip.
Additionally, if you feel discomfort in specific areas where your body presses into the mattress, it’s likely the mattress isn’t providing adequate support or pressure relief. “Everybody is different, with varying weights and proportions, so a mattress is never a one-size-fits-all solution,” Dr. Leary says. Keep in mind that what works for one person might not work for another, so when it comes to picking a mattress to reduce your hip pain, be sure to pay attention to what feels good and what feels aggravating to you.
