Millions of people get out of bed every morning miserable and in pain. As the day goes on, that pain slowly starts to fade, but is always lingering. Without any simple relief exercises or stretches, they go to bed and repeat the same process over again. This is a massive problem with many people and hip pain while sleeping is one of the chief complaints.
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 or up/down on mobile) have a large affect 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 in 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 muscle massage. A great tool designed for tight hip muscles is The QL Claw. The QL Claw is a versatile tool made specifically for getting in those hard to reach places and breaking up tight muscle fibers. 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 sure fire way to relieve some of the built up tension. Another great way to further your relief of hip pain while sleeping 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 through intentional stretching 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 a sure fire 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. This is the best position to put an end towards your hip pain while sleeping and have you waking up pain free.
 Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.