Hip Pain at Night Keeping You Awake? Here’s What Might Be Causing It

Hip Pain at Night Keeping You Awake?

Here’s What Might Be Causing It

You’ve had a busy day, you’re finally in bed, and just as you start to settle… there it is again. That deep, aching hip pain that makes it nearly impossible to get comfortable—let alone fall asleep.

Sound familiar? You’re not alone.
Night-time hip pain is a common complaint, especially in adults over 40, and it can be frustrating, exhausting, and even a little worrying. But the good news is: in most cases, there are clear reasons behind it—and simple ways to start feeling better.

Let’s take a closer look at what might be causing your hip pain at night, and what you can do to get more restful, pain-free sleep.

First Things First: Why Does It Hurt More at Night?

You might feel fine during the day, but as soon as you lie down, the pain starts to creep in. Here’s why that happens:

• Less movement = more stiffness

• Pressure points from your mattress or sleeping position

• Inflammation can build up during the day and become more noticeable when your body is still

• Lying on the sore side compresses irritated tissues

It’s often a mix of these things that turns a minor ache into a sleep-wrecking pain.

Common Causes of Night-Time Hip Pain

Let’s walk through some of the usual suspects.

1. Hip Bursitis

One of the most common causes of outer hip pain at night, bursitis happens when the small fluid-filled sacs (called bursae) that cushion your joints become irritated or inflamed.
It often flares up when you lie on your side, especially on a mattress that’s too firm or unsupportive.

What it feels like:

• A deep, dull ache on the side of the hip

• Tenderness when pressing on the outer hip

• Pain that worsens with pressure (like lying on that side)

2. Osteoarthritis

Hip osteoarthritis is caused by wear and tear in the joint. It can cause stiffness, swelling, and aching—especially at the end of the day when your joints are tired from activity.

What it feels like:

• A stiff or aching feeling in the groin, buttock, or outer thigh

• Pain after lots of walking or standing

• Discomfort when changing positions in bed

3. Tendon Issues (Tendinopathy)

The muscles around the hip—like the glutes and hip flexors—connect to the bone through tendons. These tendons can become irritated from overuse, weakness, or poor movement patterns, leading to pain at night when those tissues are compressed or stretched.

What it feels like:

• A sharp or stabbing pain with certain movements

• A dull ache that lingers at night

• Tenderness after exercise or climbing stairs

4. Back or Pelvis Referrals

Sometimes hip pain isn’t coming from the hip at all. Conditions like sacroiliac joint dysfunction or lower back issues can refer pain into the hip—especially when lying flat or twisting during sleep.

What it feels like:

• A vague, hard-to-locate pain

• Discomfort with certain sleep positions

• A feeling of tightness in both the hip and lower back

What You Can Do Right Now

If hip pain is making it hard to sleep, here are some simple changes that may help:

🛏 Try a Different Sleep Position

• Side sleeper? Pop a pillow between your knees to align your hips

• Back sleeper? Place a pillow under your knees to ease lower back strain

• Avoid sleeping on the painful side—it can compress sore tissues

🌡 Use Heat or Ice

• A heat pack before bed can relax tight muscles

• An ice pack for 10–15 minutes may help calm inflammation
  Try both and see what your body responds to best.

🧘 Gentle Evening Stretches

Loosening up tight hips before bed can make a big difference. Try:

• Hip flexor stretches

• Glute bridges

• Knee-to-chest holds

Just a few minutes of movement can reduce stiffness and settle the joint.

How Physio Can Help

At Forster Tuncurry Physiotherapy, we help people with night-time hip pain every day. With a personalised approach, we’ll:

• Identify the exact cause of your hip pain

• Provide hands-on treatment to ease tension and inflammation

• Build a gentle exercise plan to support and strengthen your hips

• Offer practical tips to improve your sleep setup and routine

You don’t have to just “put up with it.” With the right care, you can get a better night’s sleep—and wake up feeling more like yourself again.

Final Thought

Hip pain at night can leave you feeling sore, tired, and frustrated—but there are answers.
And with the right help, it’s absolutely possible to sleep well again.

If your hips are keeping you awake, let’s talk. We’ll help you figure out what’s going on and guide you toward a solution that works for your body and your lifestyle.