Do you have hip pain keeping you from falling asleep at night? Or are you waking up because you have to change positions due to hip pain? Sleep is when our body recovers the most, and if we’re not getting good sleep, then we’re impacting our recovery.

1. If you’re a side sleeper, sleep with a pillow between your knees. When you’re standing your hips are in a neutral alignment. If you lay on one side, your top leg is angled towards the center of your body. Placing a regular or wedge pillow between your knees will keep your hips aligned, to decrease the tension on the tendons along the outside of your hip. Wedge pillow not for you? Try a body pillow.

2. Stretch before bed. Try this hip flexor stretch…Lay on your back with one leg hanging off the edge (the side you want to stretch), and the other leg tucked up near your chest. Relax and hold!

3. Adjust your position. Feel it mostly when you sleep on your side? Try sleeping on your back or stomach. 

4. Check your mattress. Is your bed super soft or extra firm? Either one can impact positioning as well as how pressure is dispersed. If you have a foam top on your mattress try taking it off for a few nights to see if that improves your sleep.

5. None of these working and want some individualized, 1-on-1 help? Reach out for a Movement + Performance Physical Therapy session in Richmond, VA.