You settle onto your side, and within minutes the outer edge of your hip starts to ache. Rolling onto the other side brings relief for a while, until that hip starts too. Side sleeping and sore hips often clash, but small changes can help.

Why side lying can make your hip ache

When you lie on your side, the bony point on the outer hip presses into the mattress. The tendons that run over this area can be sensitive to pressure.

It’s not just the hip underneath. On your top side, if your knee drops down across your body towards the mattress, the outer hip gets stretched and squeezed at the same time. Research on outer hip pain has found that this position, with the top leg crossing over, is one of the most common triggers for night aches.

Keeping your top leg level

A pillow between your knees, and ideally your ankles too, can keep your top leg level with your hip. This stops it dropping across your body and takes the squeeze off the outer hip.

Softening the surface

A very firm mattress can press harder on the bony point of the hip. A mattress topper can help spread the pressure.

Other positions

If side lying stays uncomfortable, lying on your back with a pillow under your knees can be a good alternative. Some people find a half-turned position, partly on their back and partly on their side with pillow support, works well.

Daytime habits

Standing with your weight on one hip, or crossing your legs while sitting, can squeeze the outer hip in a similar way. Changing these habits may help your hip feel easier at night.

Something to try this week

Try a pillow between your knees and ankles when you lie on your side, and notice how your hip feels in the morning.

What to take away

• Keep your top leg level with a pillow between your knees.
• Try a mattress topper to soften the pressure.
• Lie on your back with a pillow under your knees if side lying stays uncomfortable.
• Avoid standing on one hip during the day.

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