Why Does My Hip Hurt When I Lie on My Side?
Hip pain when lying on your side is most often caused by irritation of the tendons and bursae on the outside of the hip, which become sore when your body weight presses on them. Hip arthritis, lower back problems, and sleeping position can also make side-lying uncomfortable. Many people first notice this kind of hip pain at night. You may wake up when you roll onto the painful side, or find that you can only sleep on one side. Because poor sleep can make pain feel worse during the day, understanding what is behind nighttime hip pain is a helpful first step.What Is Happening in the Hip When You Lie on Your Side?
When you lie on your side, the bony point on the outside of your hip carries much of your body weight. This bony area, called the greater trochanter, is covered by tendons from the buttock muscles and by small fluid-filled sacs called bursae that help those tendons glide. If these tissues are irritated or inflamed, direct pressure from the mattress can cause aching or sharp pain. Lying on the opposite side can also be uncomfortable, because the top leg may drop across your body and stretch the irritated tendons.What Are the Most Common Causes of Hip Pain When Lying on Your Side?
The most common causes are problems with the soft tissues on the outside of the hip, but the hip joint and lower back can be involved as well.Greater Trochanteric Pain Syndrome
Greater trochanteric pain syndrome is a term for pain on the outside of the hip caused by irritation of the tendons and bursae in that area. It is one of the most common reasons people feel hip pain when they lie on their side. The area is often tender to the touch, and pain may spread down the outside of the thigh.Hip Bursitis
Hip bursitis is inflammation of the bursa over the outer hip. It may develop from repetitive activity, prolonged pressure, a fall onto the hip, or changes in the way you walk. Bursitis often feels worse at night, after long walks, or when climbing stairs.Gluteal Tendinopathy
The gluteus medius and minimus tendons attach to the outer hip and help keep your pelvis level when you walk. When these tendons are overloaded, they can become painful. Side-lying, crossing your legs, and standing with your weight shifted onto one hip can make symptoms worse.Hip Osteoarthritis
Arthritis in the hip joint usually causes pain in the groin or front of the hip, but it can also lead to aching that is hard to get comfortable with at night. Stiffness in the morning or after sitting is common.Lower Back and Sacroiliac Joint Problems
Pain from the lower spine or the sacroiliac joint can be felt in the buttock and hip. In these cases, lying on your side may be uncomfortable because of the position of your spine rather than pressure on the hip itself. You can read about these and other sources of hip discomfort in our article on what causes hip pain.Who Is More Likely to Have Hip Pain at Night?
Hip pain at night is more common in middle-aged and older adults, and especially in women. Other factors that may raise the risk include:- A sudden increase in walking, running, or stair climbing
- Weakness in the hip and buttock muscles
- Extra body weight, which adds load to the hip
- A difference in leg length or changes in walking pattern
- A previous fall or direct injury to the side of the hip
- Lower back or knee problems that change how you move
How Can You Sleep More Comfortably With Hip Pain?
You can often sleep more comfortably by taking pressure off the sore hip and keeping your legs in a neutral position. Try these adjustments:- Sleep on the side that does not hurt, with a pillow between your knees
- Sleep on your back with a pillow under your knees
- Add a softer mattress topper to reduce pressure on the outer hip
- Avoid letting your top knee drop across your body
- Avoid crossing your legs or standing with your weight on one hip during the day
- Stay active with gentle, low-impact movement such as walking or swimming
