HIP PAIN · PATIENT EDUCATION · LOGANSPORT, IN
Hip Pain at Night: Best Sleeping Positions (and When to Worry)
Night hip pain follows patterns. Fix the setup first—then fix the driver.
Hip pain at night is one of the fastest ways to ruin sleep—and it’s not always “the hip joint.” The most common drivers we see are side-hip tendon/bursa irritation, hip joint stiffness, and referral from the low back/SI region. If symptoms persist, start with our Hip Pain Treatment page. If pain travels down the leg or includes tingling, see Sciatica Treatment.
- Best sleeping position depends on whether pain is side-hip pressure vs deep joint vs referred pain
- Small pillow changes often help within 1–3 nights
- “When to worry” red flags included below
Educational only. Not medical advice.
Start Here: 3 Fast Clues That Tell You What Kind of Hip Pain This Is
These quick checks usually point you toward the best sleeping setup immediately.
1) Is it pressure-sensitive on the outside of the hip?
If you can point to one sore spot on the side of the hip and it hurts to lie on it, that often matches a glute tendon / bursa irritation pattern. The fix is usually reducing direct compression and keeping the hips stacked.
2) Does it feel deep in the groin/front of the hip?
Deep groin pain can be more hip joint or hip flexor related. Pillow placement and hip position matters more than which side you’re on.
3) Does it travel down the leg or feel “nerve-y”?
Burning/tingling or pain down the leg can suggest referral from the low back or sciatic pathway. In that case, also review Sciatica and Low Back Pain.
Best Sleeping Positions for Hip Pain (By Sleeper Type)
Pick the setup that matches your pattern. Give it 3 nights before you judge it.
Side sleepers (most common): “Stack + Support”
- Put a pillow between your knees (thick enough to keep top knee from dropping forward)
- Keep hips stacked (don’t let the top hip roll toward the mattress)
- If the outer hip is painful, avoid sleeping directly on that side at first
- Optional: small pillow behind low back to prevent rolling backward
This reduces hip rotation and takes pressure off irritated outer-hip tissues. If your pain is primarily on the outer hip, see your Hip Pain page for how we evaluate tendon/bursa patterns.
Back sleepers: “Knees Up”
- Pillow under knees (reduces hip flexor and low-back tension)
- Keep feet supported so legs don’t externally rotate and tug the hip
- If you feel “pinchy” front-hip pain, try a slightly higher knee pillow
If back sleeping calms symptoms, it often suggests your night pain has a mechanics component (hip position, low back, or SI).
Stomach sleepers: “Minimize Twist” (or transition away if possible)
- Put a thin pillow under lower abdomen/hips to reduce lumbar extension stress
- Try one knee slightly bent with a pillow under that leg to reduce hip rotation
- If hip pain is persistent, consider transitioning to side/back over time
Stomach sleeping often increases hip rotation and low-back extension—two common contributors to night pain patterns.
“Quick wins” that help fast
- Try a softer topper if your mattress is firm and outer hip is pressure-sensitive
- Try a firmer surface if you feel “sagging” and wake up stiff
- Use a pillow between knees even if you “don’t like it” for the first 3 nights—most people adapt quickly
- Keep daytime walking volume/stairs in check for 7–10 days if night pain is flaring
When to Worry (Red Flags)
Get checked promptly if any of these are true.
- Rapidly worsening pain that does not change with position or sleep setup
- Inability to bear weight, severe limp, or sudden loss of function
- Fever or a hot/red/swollen hip region
- Pain after a fall/trauma, especially if you can’t walk normally
- Night pain with unexplained weight loss or feeling generally unwell
- Numbness/weakness or pain traveling down the leg (consider sciatica evaluation)
Not sure? Start with Contact & Location and we’ll guide you.
Hip Pain at Night FAQs
Quick answers—including “when to worry.”
Why does my hip hurt more at night?
What is the best sleeping position for hip pain?
Should I sleep on the painful hip?
Can hip pain at night be sciatica?
When should I worry about hip pain at night?
How long should hip pain at night take to improve?
Related Reading
More hip + low back pattern guides (ROOT blog URLs).
Related Services
Common next steps for persistent night hip pain.
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