Nighttime hip pain can disrupt your sleep and leave you exhausted and irritated. It might jolt you awake during the night or make it hard to sleep in the first place.
Beyond affecting your rest, this pain can interfere with your everyday activities, lower your energy levels, and affect your overall health and mood. Feeling constantly tired can even lead to emotional stress and mental strain.
Here’s what you need to know about hip pain at night and what you can do to relieve it.
Common Causes of Hip Pain at Night
Several issues can trigger hip pain during the night. The most common causes are:
- Bursitis
- Osteoarthritis (OA)
- Tendonitis
- Sciatic-piriformis syndrome
Your sleeping posture, the type of mattress or pillows you use, and pregnancy can also contribute to discomfort in the hips. Sometimes, the pain in your hip stems from another area, like the lower back. This is known as referred pain.
Bursitis
Bursae are tiny, fluid-filled sacs throughout the body that cushion and minimize friction between bones and surrounding soft tissues. When one of these sacs becomes inflamed, the condition is called bursitis. In the hip area, there are two main bursae: one over the bony tip of the hip (the greater trochanter) and another on the inner side of the hip (the iliopsoas bursa). Inflammation can affect either, but trochanteric bursitis is more common.
It can be caused by:
- Repetitive movements like running, climbing stairs, or cycling
- Inflammatory conditions such as rheumatoid arthritis or arthritis in the lower back
- Direct injury or trauma to the hip
- Past hip surgery or the presence of a hip implant
Osteoarthritis
Osteoarthritis (OA), the most common type of arthritis, often causes discomfort in the groin, thighs, or buttocks. The pain typically worsens after sitting for extended periods. While it’s more common with age, OA isn’t limited to older adults. It can develop in people of almost any age.
Staying active plays a crucial role in easing symptoms and maintaining joint flexibility. Therapies like massage and acupuncture may also offer relief.
Hip tendonitis
Tendons connect muscles to bones. They play a key role in joint stability and movement. When these tendons in the hip become irritated or injured, it leads to hip tendonitis. This condition often results from repetitive stress, such as frequently crossing your legs while sitting or consistently leaning your weight onto one hip while standing.
Signs of hip tendonitis include:
- A persistent, deep ache in the groin that worsens when climbing stairs
- Nighttime hip discomfort
- Pain in the buttocks, especially if the hamstring tendons are also inflamed
Sciatic-Piriformis Syndrome
Sciatic-piriformis syndrome happens when the sciatic nerve gets compressed, often by the piriformis muscle located in the buttocks. This pressure can cause pain or numbness that radiates from the lower back through the buttocks and sometimes down the leg and into the foot.
The discomfort may intensify at night. You might feel a burning sensation in your calf or a pulsating pain in your foot that can interrupt your sleep.
To Help Prevent Hip Pain at Night
If you have hip pain at night, a few simple habits during the day and before bedtime can make a big difference.
Low-Impact Exercise
Gentle activities like walking, swimming, or water aerobics can ease discomfort and improve sleep quality. Tai chi or yoga might also benefit you, as they promote flexibility and balance without straining your joints.
Stretching
Doing stretches regularly can loosen tight muscles and relieve tension around your hips. If pain is keeping you awake, you can do these stretches during the day or at night.
Here’s a simple stretch to try:
- Stand straight and hold a chair for support.
- Cross one leg over the other and reach down toward your toes.
- Hold for 20 to 30 seconds.
- Switch legs and repeat.
Sleep Hygiene
Creating a consistent bedtime routine and enhancing your sleep environment can help you sleep faster and longer, even when you’re dealing with hip pain. Here’s how to build better sleep hygiene:
- Keep a regular sleep schedule by hitting the bed and waking up at the same time each day.
- Do any calming activity before bed. Try reading, deep breathing, or light stretching.
- Take a warm bath one to two hours before sleep to relax tight muscles and trigger the release of endorphins
- Keep your bedroom cool, dark, and quiet to avoid overheating or waking up during the night.
- Shut off electronics like TVs, laptops, and smartphones at least 30 minutes before bed.
- Avoid caffeine within five hours of bedtime
- Skip alcohol as it often leads to poor-quality sleep and early awakenings.
- Be cautious with over-the-counter sleep aids.
When Should You See a Doctor?
If hip pain regularly interrupts your sleep or wakes you up during the night, it’s time to consult a healthcare professional. You can visit hip pain doctors in Valencia who are experts in diagnosing and treating joint and muscle conditions.
You should also get immediate medical attention if you experience:
- A visibly deformed joint
- Inability to move your leg or hip
- Trouble putting weight on the affected side
- Severe, sharp pain or sudden swelling
- Fever, chills, or redness near the joint, which could indicate an infection
To get expert care and relief, book an appointment with Dr. Raj Desai, an expert pain management specialist in Los Angeles. We will help you identify the cause of pain and create a personalized treatment plan.
