Do you often wake up in the middle of the night with a throbbing sensation in your hip? You toss and turn all night long, trying to get comfortable but no matter what you do, your hip just hurts. It aches, it throbs, and it keeps you up all night. If you suffer from hip pain, you're not alone. In fact, according to the American Academy of Orthopedic Surgeons, 32% of people experience hip pain at some point in their lives.
The good news is that there are some simple things you can do to get relief. Here are five tips to banish hip pain while you sleep.
1. Properly placed pillows can help. Start by placing a pillow under your head and another under your knees. This will help keep your spine in alignment while you sleep. Then, place another pillow between your knees and draw them up slightly towards your chest. The key here is to make sure that your hips and pelvis are level so that your hips don't bear all of the weight. Once you're in position, adjust the pillows until you find a comfortable spot. Remember, everyone is different so what works for one person might not work for another. The important thing is to experiment until you find a position that helps ease your hip pain.
2. Sleeping on your side instead of your back can help reduce pressure on your hips and prevent them from hurting during the night. However, if you must sleep on your back, place a pillow under your knees to improve circulation and reduce stress on your lower back and hips.
3. Stretch before bedtime. Spending just a few minutes stretching before you hit the hay can make a world of difference in how you feel when you wake up in the morning. Target your hips, hamstrings, and lower back with gentle stretches like these.
4. Invest in a quality mattress. A supportive mattress is crucial for anyone dealing with hip pain. If your mattress is too soft, it will allow sinking in and cause joint stiffness. Too firm, and it won't provide the necessary cushioning for pressure points like your hips. Look for a mattress that strikes the perfect balance of firmness and comfort—your hips will thank you for it!
5. Consider using a heating pad or ice pack. Applying heat or ice to painful areas can help reduce inflammation and promote healing. try using a heating pad set on low for 30 minutes before bedtime or an ice pack wrapped in a towel for 20 minutes after waking up in the morning.
If you’re experiencing hip pain while sleeping, there are a few things you can do to try and relieve the discomfort. However, it’s important to consult with your doctor if the problem persists or is accompanied by other symptoms, as it may be indicative of a medical condition. Thanks for following along on our journey to finding relief from hip pain – hopefully one (or more) of these tips works for you!