If you’re suffering from hip pain right now, you know that it can be a source of serious discomfort without the added frustration of the pain keeping you up at night, preventing you from getting the sleep your body needs.
We speak to so many people who tell us their broken sleep due to hip pain at night is affecting their mood, their energy levels, and it leaves them feeling frustrated at being unable to have a full night’s sleep.
But don’t worry, it doesn’t have to affect your sleep any longer! We’ve put together the best 5 tips for you to find relief from hip pain at night and get those precious 8 hours of sleep so you wake up feeling fresh and ready to start the day.
5 Tips For Hip Pain Relief And Getting A Good Night’s Sleep
#1 Heat And Cold Therapy
Hip pain at night can be relieved by using heat and cold therapy during the day or before you go to bed.
The heat from a hot water bottle or heat pack for 20 minutes can help to relax stiff muscles, while cold packs or a bag of frozen peas for 20 minutes can minimize inflammation around your joint.
Switching between these two therapies can also be a more effective way to find relief from hip pain at night.
It’s important to note when using these therapies at home you should always put something between the heat or cold pack and your skin to avoid burns. It’s also essential that you wait at least an hour between each round of therapy you use to make sure you don’t damage your skin.
#2 A Good Quality Mattress
On average, you spend 1/3 of your life in bed so you can see why it’s essential to sleep on the correct mattress to support your body and get relief from hip pain at night.
If your current mattress is very soft and you feel as though you’re sinking into it, this is a sign that your mattress isn’t supporting you while you sleep and your sleep posture will be out of balance.
This can further contribute to your hip pain.
An ideal mattress to maximize sleep posture and keep you supported throughout the night is something medium firm to support the alignment of your hips as you sleep and take the pressure off your joints.
#3 A Good Sleep Routine
Having a positive bedtime routine can be a huge help when relieving hip pain at night.
For example, taking a warm bath around 2 hours before you go to sleep can help your body release natural pain fighters (endorphins).
In combination with the warm water relaxing the muscles around your hip, a bath could really prove useful to relieve your hip pain enough to get you a good night’s sleep.
You also need a relaxing routine, do something you enjoy for a couple of hours before you sleep, like picking up a new book or watching your favorite television show. It will help to fully relax you before you go to sleep.
The final component of a good sleep routine is to go to bed and wake up at the same time every day. The routine your body will get into will help you fall asleep faster at night, stay asleep, and wake up easier in the morning.
#4 Alter Your Sleeping Position
If you’re a side sleeper, try sleeping on your back to take the weight off your hips during the night.
If sleeping on your back is uncomfortable and you need to sleep on your side, you can try putting a pillow between your knees. This will separate your knees very slightly and keep your hips aligned during the night, giving you some pressure relief.
Alternatively, if you have a wedge-shaped pillow, you can place this underneath your hip to provide cushioning.
Don’t have a wedge pillow? Don’t worry!
You can use a normal pillow or a rolled-up blanket to create the shape and get the same effect.
#5 Gentle Stretching During The Day
Take a couple of minutes during your day to stretch your hips and get up and move around from time to time.
This will help to ease your hip pain during the day but also prevent or lessen the pain at night.
A simple stretch you could try is to bring one knee slowly up to your waist in a standing position, hold it for a couple of seconds, and then repeat with the other leg.
Do this around 4 times a day to really feel the benefit and get the relief you need from hip pain at night.
How Physical Therapy Can Relieve Your Hip Pain At Night For A Better Night’s Sleep
If you feel like you’ve tried every solution to get some relief from your hip pain at night and you think there’s nothing else you can do, why not consider physical therapy?
Physical therapy can help to reduce hip pain by targeting the muscles around your hip with manual therapy techniques to improve mobility and flexibility.
It also allows you the opportunity to get specifically tailored exercises from a physical therapist which can help you recover away from the clinic as well as in your sessions.
With physical therapy treatments, you’ll find it easier to achieve a deep, restful night’s sleep and without hip pain causing you problems at night.
Right Now We Offer…
Are you planning on traveling back to your home state this spring? Or are you planning a long-haul vacation for the summer, but you’re worried about your hip pain, your sleep isn’t restful because of it and you’re feeling a little unsteady on your feet?
Don’t worry, we can help you to move around worry and limit-free so you can enjoy your vacation without fear of hip pain getting in the way of your travel or fun!
Right now we’re offering our travel-ready assessment where you can speak to one of our expert physical therapists who will help you create a personalized treatment plan.
Then finally you can get back to feeling confident with travel and have a smooth journey without hip pain bothering you!
You can arrange your travel-ready assessment by filling in our simple web form or if you prefer to talk to one of the team over the telephone, call our Bonita Springs Clinic at (239) 992-6700
Other Free Resources To Help Hip Pain
Read Our Blog – How To Feel Confident When Traveling With Hip Pain
Grab a copy of our free Downloadable Hip Pain Report for simple, but powerful tips that have made a massive difference for our physical therapy patients.
Head to our Kriz Therapy Facebook Page or Kriz Therapy Instagram Page