Content

• To step
• Part 1 of 3: Finding the right posture
• Part 2 of 3: Adopt a more comfortable position
• Part 3 of 3: Treating hip pain

Hip injuries can be especially torture at night. When you are not in pain, you are likely tossing and turning in an unsuccessful attempt to find a comfortable position. However, there is hope. To sleep better on an injured or painful hip, you must not only find the right position and a good mattress, but also develop a healthy sleep routine, safely relieve the pain and work on improving your condition.

To step

Part 1 of 3: Finding the right posture

1. Preferably lie on your side. It is very normal to toss and turn in the search for a comfortable position in bed. Some doctors recommend that you only sleep on your preferred side if you have a sore hip. Of course you should avoid the painful side.
   • Pull your knees up towards your body.
   • Also place a pillow between your legs if you sleep on your side. This keeps your hips, pelvis, and spine in better alignment.
   • If you don't experience a decrease in pain right away, don't give up just yet. You may have to experiment with the height of the pillow to find the best height for your hips.
2. Lean back on a pillow or blanket. While the best position in this case is on your side with your legs bent and a cushion for support, you can adjust this position slightly if it makes your hip pain worse. Simply take a pillow and place it under your lower back and then, while lying on your side, lean back on the pillow. This will take some pressure off your hips.
   • This position can be helpful for pregnant women, who often experience hip discomfort in the third trimester, as the connective tissue relaxes and stretches to prepare for birth. They can also use a pillow to support their abdomen.
   • A rolled up blanket also supports the lower back.
3. Alternate positions by sleeping on your back. Some studies suggest that sleeping on the same side can eventually lead to muscle imbalance and pain. Alternate this by lying completely on your back. Sleeping on your back is actually the healthiest position, as it distributes your weight evenly and reduces pressure points.
   • Avoid sleeping on your stomach, as this position can be very stressful for the neck.
   • Use a pillow to support your neck when you sleep on your back.
   • Also consider placing a pillow under your thighs to better support your hips in this position.
4. Place a pillow under the hip joint. If you can't avoid lying on your bad hips, use extra bedding. Try a thin pillow or even an extra blanket to protect the joint while you sleep and to relieve pressure on the joint.
   • Place the blanket or pillow under your aching hip while lying on your back.
   • You can also wear thick pajamas or sweatpants to bed, or wrap a bandage around your waist if you don't have anything else.

Part 2 of 3: Adopt a more comfortable position

1. Choose a firm mattress. A good mattress is your basis. It will align your body and give you support where you need it most - in this case, the hips. Talk to your doctor or orthopedic specialist about what type of mattress can provide you with the best support and sleep.
   • In general, you need more support from your mattress. A firm mattress will offer this more than a softer type, but make sure that the mattress is not too hard either.
   • In addition, put a foam mattress on top of the mattress for more support and to distribute your weight more evenly.
   • Avoid mattresses with metal springs. These inner springs create pressure points, especially in side sleepers and on joints such as the hips. Instead, try a memory foam mattress, which distributes your body weight more evenly.
2. Have a good sleep schedule. Lack of sleep due to hip pain is no fun. You'll be better off getting the most out of the sleep you do get. Maintain good sleep hygiene. Create a healthy sleep schedule and get maximum rest, ideally seven to nine hours a night.
   • Go to bed at the same time every day and do the same about getting up. Rhythm is the key. Always try to get up around the same time, even if you've been up for a long time or slept badly.
   • Create a soothing bedroom environment. Make sure your bed is comfortable and the room is quiet, cool, and dark.
   • Relax in the evenings. Start relaxing a few hours before bedtime. For example, take a warm shower, dim the lighting, read a book, or put on some atmospheric music.
   • Avoid caffeine and other stimulants. Also turn off electronic devices - backlit screens can actually disrupt your sleep patterns.
3. Avoid sleeping pills. A few days in a row of painful and disturbed sleep can be both stressful and exhausting. You can even consider a sleeping aid. Resist the temptation to artificially fall asleep, as pills and other sleep aids can have bad side effects.
   • Avoid drinking alcohol as a sleep aid. Alcohol can help you fall asleep faster, but it disrupts your body's normal sleep patterns and can make you feel groggy and tired in the morning.
   • Also, avoid using over-the-counter sleep aids. Many of them are addictive, which means that you will need a higher dosage over time and may have trouble falling asleep without them in the future. Some also make you feel groggy and fuzzy in your head when you wake up.
   • Only take sleep aids for short periods. When using it, always give yourself time for a full night's sleep.
4. Put a cold compress on your hips before going to bed. Sometimes hip pain can be caused by a swelling of the bursa, the fluid-filled sac that covers your joints. If you have been diagnosed with an inflammatory disease, you can place an ice pack on your hip for 20 minutes before going to bed.
   • Just make sure to put the cold compress in a paper towel or other thin cloth. Do not put the compress directly on your skin or you risk frostbite.
   • Also, make sure to give your skin a break every 20 minutes and let it return to its normal temperature before using the compress again.

Part 3 of 3: Treating hip pain

1. Do regular exercises with little effort. When a joint hurts, you want to use it as little as possible to minimize pain and discomfort. In fact, you should probably keep using your hips. Inactivity with a condition such as arthritis can decrease the joint's range of motion, increase stiffness, and worsen pain. In addition, the exercise should help you to sleep.
   • First, have your doctor confirm that it is safe for you to exercise your hips.
   • Try doing range of motion exercises, gently moving your hip through the full hip range. Walking and cycling at a slow speed, and swimming, can also be helpful.
   • Try to exercise most days, for a total of about 150 minutes per week. If the movement is uncomfortable, split the exercise into short 10-minute workouts.
   • An important effect of exercise is that it can help you maintain a healthy weight or lose weight, both of which will relieve the pressure and stress on your hips.
2. Get a massage. Sometimes hip pain can be caused by sore and tense muscles around the hip joint. A few sessions with a massage therapist can help relieve this tension. Start with 30 minute massages to get some relief.
   • Keep in mind that it can take three to five sessions to feel a difference.
   • If your hip pain increases at night after getting a massage, report it to your therapist the next time you visit.
3. Rest and relieve the pain. The idea of ​​exercise is to work gently on the hip - not to overdo it or engage in exercise that is tough on the joint. Rest the joint if you are not doing any of the exercises with a low load. You can also limit the pain by taking over-the-counter pain relievers and anti-inflammatories.
   • Avoid repetitive hip bending or direct pressure on the joint. Try not to sleep on your bad side, as mentioned, and also avoid sitting for long periods of time.
   • Cool the joint with towel-wrapped ice cubes or a packet of frozen vegetables if it becomes inflamed or painful. In addition, you can also use heat, such as through a hot shower.
   • Consider over-the-counter remedies such as ibuprofen, which can relieve pain as well as reduce swelling and inflammation.
4. Talk to a doctor about long-term pain relief. Your hip pain may pass. However, it could be a chronic condition caused by osteoarthritis or some other medical problem. Talk to your doctor about pain management if the problem is chronic. Depending on the condition, he or she can advise you during the treatment.
   • Ask about injections. Your doctor can give you a steroid or cortisone shot to temporarily reduce joint inflammation and pain.
   • Consider physical therapy. Ask your doctor about therapy programs that can help strengthen the hip joint, increase flexibility, and maintain range of motion.
   • You may also qualify for arthroscopic surgery. This is a non-invasive procedure that allows surgeons to examine your joint for problems and repair damaged cartilage.