Are you one of the millions of people who dread waking up each morning due to hip pain while sleeping? Do you find yourself struggling to get through the day, with that persistent ache never quite going away? Unfortunately, this is an all too common problem that many people face. The good news is, there are simple and effective ways that can help alleviate hip pain and improve your quality of sleep. In this blog, we'll explore some of the chief complaints of hip pain while sleeping and provide you with actionable tips to finally get a good night's rest.
What's Causing Hip Pain While Sleeping?
One of the biggest causes of hip pain while sleeping is stiffness. Sleeping positions play a big role in how your hips feel when you wake up. Many people prefer sleeping on their side without knowing the harm it's doing to their already tight hips.
Muscles that lie in the front of the hips such as the psoas, iliacus, and Tensor Facsiae Latae (IT Band) (See Images left -right) have a large effect on the mobility and pain patterns of the hips. When these muscles are left dormant and in vulnerable positions, it can cause stiffness and a great deal of hip pain while sleeping.
Prevent Hip Pain While Sleeping:
In order to prevent hip pain while sleeping, you need to prevent tightness in the muscles that are causing you pain. An easy way to do this is through muscle massage. Find the tight areas that are causing you pain and break up the muscle fibers through deep tissue massage. A great tool designed for tight hip muscles is The QL Claw. The QL Claw is an easy and versatile tool made specifically for getting into those hard-to-reach places and breaking up tight muscle tissue. Below is a video on how to use the QL Claw to release the iliacus muscle.
Hip Pain While Sleeping: Stretching Guide
Using massage techniques to relieve pain is a surefire way to relieve some of the built-up tension from hip pain while sleeping. Another great way to further your relief and improve flexibility is through stretching. The top muscles related to hip pain while sleeping are the TFL (IT Band), the iliacus, and the psoas. Isolating these three muscles by elongating the tight tissue will offer a higher form of muscle relief and mobility. Below is a video on how to release the IT band muscle along with an awesome stretch that is sure to give back some needed flexibility to the muscle.
Hip Pain While Sleeping Positions:
Breaking up the tight muscle fibers through deep tissue massage combined with isolated stretching is an effective and easy way to bring relief to the hip muscles. After doing so, it is important to sleep in a position that is going to stretch the muscles and not keep them compressed.
The best position to prevent hip pain while sleeping is lying flat on your back with your legs straight out and slightly spread. It may be uncomfortable at first if you're a "side sleeper" but this will keep the muscles in a safe position and prevent stiffness. If you are a big "side sleeper" placing a pillow between your legs/knees will help take off some of the stress on your hip.
Sources:
[1] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.