The Washington Independent
The Washington Independent

Sleep position for Hip Pain

Sleep position for Hip Pain

The causes of hip pain (as well as its nature) may be different. The hip may ache from the side in the joint area or soft tissues, while unpleasant sensations may occur periodically and be intense, acute, or chronic. Both the right and left hip can hurt; pain can also be in the groin area.

Henry Hamer
Oct 14, 2021

Table of Contents

How to pick the right position and mattress, and ease the pain?

The causes of hip pain (as well as its nature) may be different. The hip may ache from the side in the joint area or soft tissues, while unpleasant sensations may occur periodically and be intense, acute, or chronic. Both the right and left hip can hurt; pain can also be in the groin area.

Different types of hip pain

Hip pain varies in duration:

  • Acute;
  • Chronic, which lasts more than three months.

And by localization:

  • Local pain;
  • Radiating pain, that is, giving to nearby or relatively distant areas of the body.

The causes of hip pain are typical for people of any age – infectious processes in the joints, sports training, postpartum conditions in women. Older adults are characterized by autoimmune osteoarthritis, deforming osteoarthritis of the hip joint.

There are several causes of pain in the legs, groin, unpleasant sensations in the lateral surface of the thigh lying on its side and sitting. The hip joint functionally unites the components of the pelvic area. The anatomical structure of the hip joint includes the bones of the pelvis and thigh, the main muscle groups (most often the quadriceps and biceps of the thigh), ligamentous apparatus, femoral vein, and nerves. Damage to one part leads to pain in the joints in the supine position.

There are three groups of the reasons:

  • Traumatic injuries of bones and soft tissues – fractures, dislocations, sprains of the ligamentous apparatus and tendons in the quadriceps muscle of the thigh, bruises of soft tissues. Often during childbirth, the bone elements of the pelvis are displaced so that the baby's head passes. The medial thigh muscle, the broad lateral muscle, and the quadriceps also suffer.
  • Inflammatory processes, infectious, and aseptic.
  • Degenerative-dystrophic conditions developing in the joints - osteoarthritis of the joints, osteochondrosis of the spine.

How to reduce hip pain when you sleep?

Specialists will help you get rid of hip pain. To do this, they do not just affect the pain syndrome but eliminate its cause. Of course, with severe pain, efforts are initially aimed at removing them. The system of prescribed treatment directly depends on the pathology that caused the pain. As a rule, these conservative methods include:

  • Therapeutic exercises;
  • Massage;
  • Manual therapy;
  • Ensuring healthy sleep in the correct position on a particular mattress.

Pick the right position

Hip pain can be caused by improper or unnatural positions of your body while you sleep.

You can adopt the following postures to reduce the strain on your hips:

  • Lie on your back and place a not too dense and low pillow under your lower back. This pose is ideal for pregnant women whose hip pain occurs after a heavy load on the hip joint and the lower back.
  • In addition, lying on the back, you can try to put a pillow under the knee joint. The position on your back is the most beneficial for your health because, this way, your weight is evenly distributed, and therefore fewer pressure points are created.
  • Lying on your side, pull your knees up to your torso. Put a small pillow between your legs. It will bring your hips, pelvis, and spine into better alignment. If the pain in your hip does not decrease, try changing to a thicker pillow or changing your body position.

Pick the right mattress

Usually, manufacturers conditionally allocate five degrees of mattress firmness. The third is usually the most optimal. But the choice of mattress is a very individual thing and depends on many factors:

  • Age;
  • Body weight;
  • Growth;
  • Lifestyle;
  • Spine health.

The same product will be felt differently by people with different complexions, health, and preferences.

When choosing a mattress if you have any kind of joint pain, pay attention to mattresses that will adequately support the problem area of the knees, hips, or back. Medium-hard mattresses with a spring block are suitable.

If arthritis affects the hips and knees, put a pillow under your head and ankles and sleep on your back. Choose a mattress made of artificial latex, "memory" with a memory effect.

Avoid mattresses with internal metal springs. These internal springs create pressure points, especially for those who sleep on their side and specifically on the joints, including the hip. Instead, try a foam mattress with a "memory" effect, which will help you distribute the weight more evenly.

Choosing a mattress for those who suffer from hip pain is a matter of vital necessity. Today, there is such a diverse selection of mattresses in stores that you can get lost – which one is right for your case? You have come across this article very successfully because you will find an excellent overview of mattresses for hip pain.

The choice of a mattress in retirement age deserves special attention. We don't recommend using a solid mattress, as this can lead to spine diseases. If there are already any, it is best to consult a doctor before buying.

Additional tips for relieving hip pain

There are other, less common and obvious ways to reduce hip pain while you sleep. 

Redo your old mattress

If you don't have the opportunity to purchase a new mattress, try putting a 5-centimeter memory foam pad on top of your old mattress.

Darken the bedroom

Light helps reduce the production of melatonin in the body, a hormone that helps fall asleep and sleep. You may be ready to fork out for opaque curtains to darken the room better, but there is a cheaper solution: buy a couple of rolls of tinting film and stick it on the window. And even if there is not enough daylight in the bedroom during the day, leave yourself this cozy corner for sleeping and sex.

Change the sheets

Egyptian cotton, of course, sounds luxurious, but it's not the best choice for rheumatoid arthritis. The weave is so dense that you will feel uncomfortable. Instead, choose knitted sheets that quickly take the shape of your body.

Free your feet

If, due to rheumatoid arthritis, your feet have become so sensitive that they cannot stand the touch of a blanket, and without shelter, you freeze, try to make a support for a blanket. The base of such consent is between the mattress and the spring block. The adjustable support lifts the blanket over the feet while the rest of the body is covered.

Hip pain is an unpleasant or painful sensation caused by a pathological process in the thigh's bones, soft tissues, nerves, and vessels. It can be permanent, periodic, short-term, weak, intense, dull, acute. It is because of injuries, inflammatory, degenerative, tumor diseases, and other factors.

We recommend that you undergo a doctor's examination in case of any discomfort. Diseases not cured often lead to the destruction of the articular elements. Whether the hip hurts when walking or at rest at night, it is essential to consult a doctor.

We spend a third of our lives in a dream – and this is not counting the time when we are lying down reading books or watching movies.

Here it is appropriate to compare a mattress with a car: some people spend 3-4 hours commuting to and from work, and up to 10 hours of work is associated with constant travel. A comfortable car costs on average from a million rubles, and many are ready to give or take this money on credit.

The mattress directly affects our health and well-being. The correct mattress will not cause excess tension in the neck and back muscles, so they do not hurt. We get enough sleep and get up in the morning in a good mood.

More tips on choosing a mattress

Before buying, it is essential to pay attention to several things. Firstly, the size is critical — the mattress should not be cramped, and if you take a double option, make sure that both people fit comfortably here. At the same time, the mattress should fit the bed in size and shape.

Secondly, you should read about fillers in advance and choose the right one for yourself. The fact is that some of them can cause allergies. I will tell you more about fillers in this article.

Thirdly, it is necessary to determine the rigidity. In stores, there are soft, medium-hard, and hard mattresses. The choice will depend on age, weight, height, and the presence of back or neck diseases.

Prices for mattresses will depend on the size, filler, quality of materials, and availability of springs.

There is no ideal mattress suitable for all back diseases at once – the right decisions on the way to the perfect design – consultation of a doctor and store consultants.

People with diseases of the musculoskeletal system should pay special attention to the choice of mattress. If there are problems with the spine, joints, or posture at any age, before going to the store for a new mattress, you should consult an orthopedic doctor and get the necessary recommendations on choosing a bed. You should select the mattress according to specific criteria according to the doctor's prescriptions and your characteristics in each case.


A mattress alone will not be able to cure a sore back. There is also no one solution for all diseases. Nevertheless, it plays one of the important roles. In a dream, we cannot control our body, and a well-chosen mattress will protect our spine from overload, keeping it in the correct physiological position and helping to relieve pain.

Henry Hamer | I'm currently working for Google's Chrome team in Munich, Germany, as a developer advocate. I was a member of the team responsible for the online presence of, one of Germany's largest daily newspapers, from January 2010 to November 2011. I used to work for Yahoo! on their similarly massive European news pages before joining Sueddeutsche. I've concentrated my efforts on the internet, which has turned out to be a fantastic decision.


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