When your hip has started hurting recently, getting comfortable in bed can feel like a puzzle. Lying on the sore side presses on it, lying on the other side leaves it aching, and simply getting in and out of bed can make you wince. This guide will help you find positions that ease the pressure on your hip, and make getting in and out of bed more comfortable.

Why hip pain often feels worse in bed

Your hip carries a lot of load during the day, and it can feel tender by the evening. When you lie down, two things tend to make it worse. The first is direct pressure from lying on the sore side. The second is your top leg dropping forward and across your body when you lie on your other side. That pulls on the tissues around your hip and can leave it aching.

Small changes to how you support your legs can take much of that pressure away.

Side-lying with pillow support

If you prefer sleeping on your side, lying on your pain-free side is usually the most comfortable choice. The key is keeping your top leg level with your hip.

Something to try is placing a pillow between your knees, and another between your ankles, so your top leg does not drop down. Some people find a longer pillow that runs from knee to ankle works even better. A softer mattress topper can help spread the pressure if you do end up on your sore side during the night.

Lying on your back

Lying on your back takes direct pressure off both hips. A pillow under your knees can help your hips and lower back relax. Keeping your legs slightly apart, rather than crossing your ankles, keeps the area around your hip more comfortable.

If you tend to roll onto your sore side, a pillow tucked behind your back or beside you can help you stay where you are.

Getting into bed more comfortably

Getting into bed in one smooth movement tends to be easier on a sore hip than twisting. Something to try:

• Sit on the edge of the bed, roughly where your hips will end up.
• Lower yourself onto your side, using your arms to support you.
• Lift both legs onto the bed together, keeping your knees close.
• Roll onto your back or your preferred side.

Getting out of bed more comfortably

Getting up works the same way in reverse:

• Roll onto your side, facing the edge of the bed, with your knees bent.
• Slide both legs over the edge together.
• Push yourself up to sitting using your arms.
• Pause for a moment, then stand up with your weight even on both feet.

Moving your legs together as one unit avoids twisting through your hip, which is often what makes these moments painful.

Settling your hip before bed

A few small things in the evening can help your hip feel calmer by bedtime. You could try a short, gentle walk after dinner rather than sitting still all evening, a warm shower or heat pack to help the muscles relax, and sitting with your hips slightly higher than your knees, rather than sinking into a low sofa.

Keeping gently active during the day helps too. Short walks and breaks from sitting usually help recent hip pain settle. Your VIDA pain check-in is a good way to keep track of how things are shifting over time.

What to take away

• Lie on your pain-free side with pillows between your knees and ankles.
• Try lying on your back with a pillow under your knees.
• Get in and out of bed by moving both legs together.
• Take a short walk and use warmth to help your hip settle in the evening.
• Keep gently active during the day.

‍