Waking up with hip pain is nobody’s idea of a good morning. Not to mention the fact it can ruin your entire day. Relentless hip pain might be caused by arthritis, injury, pregnancy strain, and a host of other issues.
Sleeping on a bad mattress can also contribute to hip pain often, especially a mattress that is most likely a very soft one. Unfortunately, we often forget to address this issue because of which hip pain can get worse.
This article will answer questions and address concerns regarding mattress-related hip pain. Some common questions that you may have in your mind:
I sleep fine without pain during the night but always wake up with sore hips. Why is it so?
Sometimes, even chronic pain isn’t enough to wake a person. It is both a blessing and a curse: on the one hand, it’s good that their quality of sleep is not impacted by pain. But, on the other hand, those deep sleepers might be missing critical nighttime cues from their body, such as rolling over or waking when they’re in a position that can potentially cause pain or injury.
If you are a deep sleeper, make sure that the cause isn’t related to another condition, like sleep apnea. Then, assuming everything is normal, you can start seeking solutions to unconscious positional changes, like body pillows to keep you in the proper position all night.
Additionally, if your partner is a light sleeper, they might be able to roll you over if they notice you in a position that misaligns your spine, pelvis, or hips.
I have a pre-existing condition, an old injury, or a recent surgery; can a new mattress help me?
Yes! While proper medical treatment is the most crucial factor in your recovery and pain management, a new mattress can be a useful conjunctive tool.
If your doctor hasn’t already mentioned it, bring it up at your next appointment. They will most likely ask questions about your sleeping positions, as well as how soft or firm your mattress is.
What makes a mattress more or less suitable for hip-pain sufferers?
Memory foam beds are best because they contour the body and provide customized support where you need it most. In addition, hybrid beds (memory foam and innerspring bases) are good options for hip pain sufferers who get too hot in traditional, solid-foam models.
Choose a model that’s at least 8″ thick. 12″ or more, with a very high softness rating, is best for side-sleepers; they tend to suffer from hip pain the most (compared to the stomach or back sleepers). Plush pillow tops are also good options.
Can body pillows or additional pillow tops provide relief?
Yes, especially if you’re a side sleeper. Sometimes, pelvic pain is mistaken for hip pain; if a doctor confirms this is the source of your discomfort, you may need a pillow between your legs while you sleep. Body pillows are ideal for this since you can “hug” them and have them move with you through the night; regular pillows tend to get kicked away.
Pillow tops and faux- or real-down toppers (or egg crates, memory foam mats, etc.) are excellent additions if you still find your mattress too firm for your liking or unique needs.
However, keep in mind that these additions can prohibit ventilation, which will make your bed warm up very quickly and trap body heat. So if you’re a hot sleeper, this solution might create more problems than it’s worth.
In addition to replacing my mattress, what else can I do to mitigate hip pain?
Again, only a doctor can diagnose and treat hip pain, so take the following advice at your discretion. These are simple tips and tricks that help hip pain not caused by a medical condition or serious injury but from poor sleeping positions and the wrong mattress type for your needs.
Gentle exercise shortly after waking can be an effective pain reliever. For example, yoga or mild stretches get the blood circulating to your muscles and joints, which can ease soreness and stiffness. Low-impact exercise throughout the day will ward off the pain, too: walking, light jogging, and water aerobics are all excellent options.
Warm-up—if you aren’t a hot sleeper already, that is. Warm muscles are less likely to get injured or strained if you accidentally move into a poorly aligned position during the night. Flannel sheets and a thick comforter can help.
In the morning, ice it off. Ice packs or cold baths can relieve inflammation and built-up pressure from the night before.
Daily pain—whether it’s mild or chronic—might require more than changing one aspect of your life, such as your mattress. Only you and your doctor can analyze how much of a lifestyle shift your unique pain relief plan requires. However, for many folks, a new mattress might be all it takes.
For anyone with hip pain, the right mattress can make all the difference in the quality of rest—and, overall, in quality of life. When shopping for a new bed, look for ultra-soft comfort that will contour to your hips while providing plenty of support for your waist (and all the rest of you). Memory foam models are best for this. As long as you don’t overheat at night, you can even add additional toppers to reach your desired softness.
Finding the right mattress to mitigate your hip pain is part research, part trial-and-error, but we hope our buying guide will serve as a good starting point.