Draw your knees up toward your body. Place a pillow between your legs, too, if you’re sleeping on your side. This will keep your hips, pelvis, and spine better aligned. If you don’t see any difference in your pain right away, don’t give up. You may need to experiment with the height of the pillow to find the best height for your hips.
This position can be useful for pregnant women, who tend to develop hip pain in the third trimester as connective tissue relaxes and stretches to prepare for birth. They can also use a pillow to support their abdomen. A rolled up a blanket will support the small of your back, as well.
Avoid sleeping on your stomach, as this position can be very stressful on the neck. Use a pillow to support your neck when sleeping on your back. Also, consider putting a pillow under your thighs to better support your hips in this position.
Place the blanket or pad under your bad hip while on your back. You might also try wearing thick pajamas or sweatpants to bed, or, in a pinch, wrapping a bandage around your waist.
In general, you’ll need more support from your mattress. A firm mattress should provide this better than a softer kind, but make sure that it’s not too hard. Add a foam pad to the top of the mattress, too, to increase support and distribute your weight more evenly. Avoid mattresses with internal metal springs. These inner springs create pressure points, especially for side-sleepers and for joints like the hip. Instead, try a memory foam mattress, which will more even distribute your body weight.
Go to bed and wake up at the same time each day. This rhythm is key. In fact, try to maintain your normal wakeup time even if you have a late night or sleep poorly. Create a restful bedroom environment. Make sure your bed is comfortable and that the room is quiet, cool, and dark. Relax in the evening. Starting a few hours before your bed time, start to unwind. Take a warm shower, for example, lower the lights, read a book, or play light or ambient music. Avoid caffeine and other stimulants. Also, turn off electronic devices – backlit screens can actually disrupt your sleep patterns.
Avoid drinking alcohol as a sleep aid, for one. Alcohol may help you fall asleep more quickly, but it disrupts your body’s normal sleep patterns and can make you feel groggy and fatigued in the morning. Minimize your use of over-the-counter sleep aids, too. Many are habit-forming, meaning you’ll need a higher dosage over time and can have trouble falling asleep without them in the future. Some also cause you to feel groggy and foggy-headed when you wake up. Only take sleep aids for short periods. When using them, always give yourself time for a full night’s sleep.
Make sure that you wrap the ice pack with a paper towel or other thin cloth. Do not place the ice pack directly on your skin or you will be at risk of frostbite. Make sure to give your skin a break every 20 minutes as well and allow it to return to its normal temperature before using the ice pack again. [9] X Research source
Have your doctor confirm that it’s safe to exercise your hip, first of all. Try motion exercises, gently moving your hip through its full range. Walking, low-speed bicycling, and swimming can also be helpful. Try to exercise most days, aiming for a total of about 150 minutes per week. Split up the exercise into 10 minute spurts if movement is uncomfortable. An important effect of exercise is that it can help you to maintain a healthy weight or to lose weight, both of which will ease pressure and stress on your hips.
Keep in mind that it may take three to five sessions to feel a difference. If your hip pain increases at night after getting a massage, make sure that you tell your therapist at the next visit.
Avoid repeated bending of the hip or putting direct pressure on the joint. Try not to sleep on your bad side, as said, and also avoid prolonged sitting. Ice the joint with wrapped ice cubes or a package of frozen vegetables if it becomes inflamed or painful. Or, alternatively, you can use a heat treatment like taking a warm shower. [14] X Expert Source David Schechter, MDFamily Medicine Practitioner Expert Interview. 15 July 2020. Consider an over-the-counter medication like Ibuprofen, which will relieve pain but also has properties to reduce swelling and inflammation.
Ask about injections. Your doctor may be able to give you a steroid or cortisone injection 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 its range of motion. You might also be a candidate for arthroscopic surgery. This is a non-invasive procedure that allows surgeons to explore your joint for problems and to repair damaged cartilage.
