Why Your Hips Hurt When You Wake Up

You might expect your hips to ache after a half-marathon event, a high-intensity circuit workout, a few sets of deep squats on “leg day,” or a competitive tennis match — but you certainly don’t expect to experience hip discomfort after a restful night of sleep.   

So, why are you dealing with recurrent hip pain every morning upon waking?   

Our board-certified orthopedists at Sports Medicine Oregon are here to offer some insight into why your body’s largest weight-bearing joints might feel stiff and achy when you initially get up in the morning — and what you can do about it. 

Aching hip pain in the morning

Waking up with hip pain is often the result of a combination of factors coming together to put increased pressure on your hip joints for several hours as you sleep — totally unaware. A few things that commonly set the stage for morning hip pain include:

Sleep position

If you’re a side sleeper, chances are your morning hip pain is partly (or completely) due to your preferred slumber position. Why? Resting on your side for extended periods places weight and pressure directly on your bottom hip, and can also strain the top hip joint if it’s rolled or angled forward during sleep.

Mattress quality

A mattress that’s not supportive enough (too soft) or doesn’t have enough give (too firm) can create pressure points and spinal misalignment that puts increased stress on your hips — especially if you’re a side sleeper.

Normal aging 

As you get older, your joints produce less synovial fluid — a thick, gel-like liquid that keeps them lubricated and cushioned. This can make your hips feel stiff and uncomfortable after long stretches of immobility, including following a night’s sleep. 

Joint conditions 

A range of musculoskeletal conditions — some chronic, others acute — can make your hip feel achy and stiff after a night’s sleep. Mild to moderate hip pain upon waking could be a sign that you’re experiencing signs of:    

• Osteoarthritis, or degenerative joint disease 
• Rheumatoid arthritis, or joint inflammation 
• An overuse injury like hip bursitis or tendonitis 
• A muscle imbalance (weak or tight hip flexors)
• Low back pain that’s being referred to the hips 

Such conditions tend to cause morning stiffness through prolonged periods of stillness during sleep; they’re more likely to cause morning hip pain if they’re exacerbated by an overly soft or firm mattress — or a hip-stressing sleep position. 

How to ease hip pain at home

Luckily, most cases of mild morning hip pain can be resolved with a few sleep-related changes and a bit of self-care. Our team may advise you to:

Adjust your sleep position

You’ve been a side sleeper for years, but only recently started having hip pain upon waking. It could be because your mattress is getting older and less supportive, you have an emerging hip condition like bursitis, or both. Either way, it’s a good idea to adjust your sleep position. 

Try sleeping on your back with a small pillow beneath your knees. This position supports optimal spinal alignment, which in turn supports more comfortable, less strained joints. If you have a hard time not sleeping on your side, try to switch sides throughout the night. 

Invest in a better mattress

If your mattress is old, overly firm or stiff, or unduly soft or saggy, consider investing in a supportive mattress that’s more appropriate for your body — one that provides just the right blend of cushion and structure. 

Start stretching regularly

Many people with recurrent hip pain and stiffness find that regular gentle stretching makes a world of difference in reducing the frequency and intensity of their joint symptom flares. 

It’s also beneficial to perform strengthening exercises for your hips, glutes, and core a few times a week. Doing so can increase joint flexibility and stability, help counteract regional muscle imbalances, and prevent pain over the long term.  

Seek more immediate relief

Over-the-counter pain relievers like ibuprofen or acetaminophen can provide temporary relief for morning hip pain so you can get off to a better start in your day. You should only take OTC pain medication occasionally — not habitually. 

If you have inflammation-related hip discomfort after a day of activity, applying a cloth-covered ice pack to your joint for 15-20 minutes before bed may help prevent morning hip pain. If your hips feel stiff before bedtime, soothe them with a heating pad before sleep.  

Need expert care for hip pain? 

Mild morning hip pain typically goes away as the day progresses. If yours doesn’t — or if you continue waking up with it despite making the recommended changes — schedule a visit at your nearest Sports Medicine Oregon location in Tigard or Wilsonville, Oregon. 

Our hip specialists can get to the bottom of your problem and help you attain lasting relief with a comprehensive, individually tailored treatment plan.