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Understanding Hip Pain at Night

Hip Pain at Night

Struggling with hip pain at night? If you’ve ever tossed and turned, unable to get comfortable, you know exactly what I mean.

Hip pain at night can stem from various causes, including hip osteoarthritis. The pain from hip osteoarthritis (OA) [1] doesn’t discriminate—it can happen whether you’re in the early or later stages of the condition.

But here’s the kicker: if you’re a woman [2] with severe hip pain, your sleep could get worse, especially after the first couple of hours of rest.

Let’s dive into why this happens and how you can finally get a better night’s sleep.

Best Hip Stretches to Do Before Bed

1. Seated Spinal

2. Knee to Chest Stretch

3. Seated Figure

For this exercise, use a pillow, or a blanket for support.

4. Butterfly Stretch

5. Double Hip Rotation

6. Lunge Stretch (Low Lunge)

Common Causes of Hip Pain at Night

How to Relieve Hip Pain at Night

1. Find a Comfortable Sleeping Position

2. Use a Heating Pad or Ice Pack

3. Take Over-the-Counter Pain Relief

4. Gentle Hip Stretches Before Bed

When to See a Doctor

“Any kind of hip pain at rest, especially at night, is not normal and could be a sign of an injury or condition like hip bursitis or hip arthritis,” says Dr. Charen. “If your hip hurts while lying down or you’re dealing with persistent nighttime hip pain, it’s time to talk to your doctor and find the right treatment.”

Conclusion

Hip pain at night can be frustrating, but it’s also manageable with the right steps. From understanding the root causes—like arthritis, injury, or inflammation—to adjusting your sleep position or adding simple stretches before bed, small changes can make a big difference.

Stay consistent with your self-care routine, especially in the evening when your body needs support most.

Try a few gentle stretches tonight, and if the pain keeps you up, talk to a healthcare professional to get a personalized plan that helps you sleep (and feel) better.

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Frequently Asked Questions

How do you relieve hip pain at night?

To relieve pain at night, try gentle stretching before bed, use a pillow between your knees if you sleep on your side, and avoid sleeping directly on the painful hip. Applying a warm compress may soothe lateral hip pain or outer hip pain. If hip bursitis or hip arthritis is the cause, physical therapy can help strengthen the area and improve sleep comfort. Talk to your doctor if the pain keeps waking you up.

What causes hip pain in bed?

Nighttime hip pain can be caused by pressure on the joint while lying down, poor mattress support, or medical issues like hip bursitis, hip arthritis, or upper thigh pain from inflammation or injury. When your hip hurts more at rest, it could signal stiffness, swelling, or irritation from overuse or age-related wear and tear.What is the best thing for hip pain?

What are the red flags of hip pain?

See a doctor right away if you experience:

  • Severe pain that doesn’t improve
  • Fever or redness (could signal infection)
  • Inability to bear weight or walk
  • Sudden swelling in the hip or upper thigh
  • Numbness or tingling
  • Pain that spreads beyond the lateral hip or outer hip

These may be signs of serious conditions beyond common hip bursitis or hip arthritis.


1. Woolhead, G., Gooberman-Hill, R., Dieppe, P., & Hawker, G. (2010). Night pain in hip and knee osteoarthritis: A focus group study. Arthritis Care & Research, 62(7), 944-949. https://doi.org/10.1002/acr.20164

2. Parimi, N., Blackwell, T., Stone, K. L., Lui, L.-Y., Ancoli-Israel, S., Tranah, G. J., Hillier, T. A., Nevitt, M. E., Lane, N. E., & the Study of Osteoporotic Fractures Study Group. (2012). Hip pain while using lower extremity joints and sleep disturbances in elderly white women: Results from a cross-sectional analysis. Arthritis Care & Research, 64(7), 1070-1078. https://doi.org/10.1002/acr.21630

3. Hart, F. D., Taylor, R. ., & Huskisson, E. . (1970). PAIN AT NIGHT. The Lancet, 295(7652), 881–884. doi:10.1016/s0140-6736(70)91704-6. https://www.sciencedirect.com/science/article/abs/pii/S0140673670917046

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