hip pain at night

Overview

Hip pain at night is discomfort or pain around your hip joint that becomes worse when you lie down or wakes you up from sleep. It may feel like a dull ache, a sharp pain, or stiffness that makes it hard to find a comfortable position.

Yes, it’s very common. Around one in five adults has had hip pain at some point, and night-time hip pain is a frequent complaint, especially as people get older.

Hip pain at night can affect anyone, but it is more common in adults over 50, athletes, pregnant women, and people who sit for long periods at work.

Symptoms

Common symptoms

• Aching pain on the outside of the hip or in the groin area.
• Stiffness in the hip when you get out of bed in the morning.
• Pain that wakes you up when you turn over during the night.
• Discomfort that gets better when you stand up or move around.
• A feeling that the hip is tender when you press on it.

Symptoms in children

• Limping or walking on tiptoes.
• Pain in the hip, thigh, or knee (often at night).
• Waking up crying because of leg pain.
• Reluctance to put weight on one leg.
• Redness or swelling around the hip (especially with fever).

Symptoms in older adults

• Pain that spreads from the hip to the buttock or knee.
• Stiffness that makes it hard to get out of bed.
• Weakness in the leg or a feeling that the hip might ‘give way’.
• Pain when lying on the affected side.
• Difficulty putting on shoes or socks.

Causes

Main causes

• Osteoarthritis – wear and tear of the cartilage in the hip joint.
• Bursitis – inflammation of the fluid-filled sacs that cushion the hip.
• Tendinitis – inflammation of the tendons around the hip.
• Sleeping position – lying on your hip or with your leg twisted.
• Pregnancy – hormonal changes and extra weight strain the hip.
• Referred pain – a problem in your lower back can cause hip pain at night.
• Sciatica or nerve irritation – pain that travels from the back to the hip.

Risk factors

• Age – over 50 years.
• Being overweight or obese.
• Lack of regular exercise.
• Standing or sitting for long periods.
• Past hip injury or surgery.
• Certain sports – running, rugby, or dance.
• Sleeping on a very hard mattress or on the floor.

When to see a doctor

See a doctor urgently if:

• Sudden, severe pain that makes it impossible to move or walk.
• Signs of infection like fever, redness, or warmth around the hip.
• After a fall or high-impact injury, especially if you are older.
• Seek urgent medical help if the pain is accompanied by chest pain, breathlessness, or signs of a blood clot.

Book a routine appointment if:

• Pain that lasts more than a few days despite self-care.
• Pain that regularly wakes you up at night.
• Morning stiffness that lasts longer than 30 minutes.
• Pain that limits your daily activities or exercise.
• Concern about the cause of the pain.

Diagnosis

A doctor will ask about your medical history, how the pain started, when it happens, and what makes it better or worse. They will then do a physical exam, watching how you walk, stand, and move your leg.

Tests that may be done

• X-ray – to look at the bones and joint space.
• Ultrasound – to see soft tissues like bursae and tendons.
• MRI scan – to get detailed images of the hip, muscles, and cartilage.
• Blood tests – if infection or inflammation is suspected.

What to expect at your appointment

Your doctor may move your hip into different positions, press on certain areas, and ask you to walk a short distance. This helps them tell whether the pain comes from the joint, the tendons, or the lower back. Most of the time, tests are not needed for a simple diagnosis.

Treatment

Treatment for hip pain at night depends on the underlying cause. For most people, a combination of simple self-care, gentle activity, and working with a physiotherapist can make a big difference. If needed, a doctor may suggest medicines or other procedures — always ask them for the best option for you.

Self-care at home

• Adjust your sleeping position – try lying on your back with a pillow under your knees, or on your side with a pillow between your knees.
• Use a supportive mattress and avoid sleeping on your stomach.
• Apply heat or cold to the hip – a warm shower or a covered hot water bottle for 15 minutes can help relax muscles; cold packs can reduce swelling.
• Take gentle walks during the day and stretch your hips and legs.
• Maintain a healthy weight to reduce pressure on the joint.
• Talk to a pharmacist about safe pain relief options.

Medical treatments

A doctor may recommend pain relief medicines that you can buy at a pharmacy, but do not take them without medical or pharmacy advice. Physiotherapy is often very helpful. Steroid injections into the joint or around the tendon can reduce inflammation when needed. Always discuss all options with your healthcare provider.

When is surgery considered?

Surgery is rarely needed for hip pain at night. It may be considered if you have advanced osteoarthritis or a hip fracture that does not heal well. Your doctor will explain whether surgery might help you, and what to expect.

Living with this condition

Adjust your bedroom and daily habits to make the hip more comfortable. Try not to stay in one position for too long. Get up and stretch every hour if you sit at a desk. Plan light activity early in the day so your joint stays moving but is not overused.

Lifestyle tips

• Choose low-impact exercise like swimming, cycling, or walking.
• Strengthen the muscles around your hip and core with simple exercises, ideally with the help of a physiotherapist.
• Lose excess weight if needed – every extra kilogram puts pressure on the hips.
• Avoid sitting on low chairs – use a firm chair with armrests.
• Wear supportive footwear.

Diet and exercise

A balanced, varied diet with calcium and vitamin D helps keep bones strong. Foods rich in omega-3 fats, like oily fish, may help reduce inflammation, but there is no magic diet. Exercise is just as important – aim to stay active most days, but listen to your body and rest when pain flares.

Mental health and emotional wellbeing

Ongoing hip pain can make sleep difficult and affect your mood. It is natural to feel frustrated or low. Talk to your doctor if pain is affecting your emotional wellbeing. Remember that most hip pain gets better with the right approach, and support is available.

Prevention

You cannot always prevent hip pain at night, but you can reduce your risk. Keep a healthy weight, stay physically active, use good posture when sitting and lifting, and choose a mattress that supports your body. Warm up properly before exercise and cool down afterwards.

Complications

If left untreated

• Chronic pain and long-term sleep deprivation.
• Reduced mobility and loss of muscle strength.
• Increased risk of falls because the hip feels weak.
• Progression of underlying joint damage if a treatable cause is missed (for example, early arthritis).

Long-term outlook

The outlook for hip pain at night is very good. Most cases improve with simple changes to your sleep position, self-care, and gentle activity. Even when the cause is arthritis, there are many ways to manage the pain and keep you moving. With support, most people can sleep better and stay active.

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