Why does my hip hurt when I lie on my side?
The outer side of the hip has a bony point with tendons that pass over it. When you lie on that side, your body weight presses on those tendons. When you lie on the other side, the top leg drops across your body and stretches them.
Both positions can set off pain, which is why you may struggle to find a comfortable way to lie. The problem is common, especially after middle age.
Where exactly does it hurt?
The place gives a clue.
| Where the pain is | What it may point to |
|---|---|
| Outer side of the hip, tender to press | Tendon irritation at the side of the hip |
| Groin or deep inside the hip, stiff in the morning | Hip arthritis (wear and tear in the joint) |
| Buttock and down the back of the leg | Nerve irritation from the back |
| Lower back and buttock together | The back or the joint at the base of the spine |
Read about hip pain, hip osteoarthritis and sciatica.
When should I see a doctor?
See a doctor soon if the pain began after a fall, if you cannot put weight on the leg, or if the hip looks hot, red or swollen. Also see one if you have fever, unexplained weight loss, or pain that is constant and severe at rest.
After a fall, an older person with new hip or groin pain who cannot walk should go to the emergency department, such as Hospital Raja Permaisuri Bainun, as it may be a hip fracture. Read about first week home after a hip fracture if this has happened in your family.
How can I set up my bed tonight?
- Lie on your pain-free side and place a firm pillow between your knees, so the top leg does not drop across your body.
- Or lie on your back, with a small pillow under the knees.
- Avoid lying on the painful hip, and avoid curling the knees up tightly.
- Check the mattress. A very soft one lets the hip sink, and a very thin floor mattress makes getting up hard.
- If the mattress is hard, a soft topper under the hip can ease the pressure.
Small changes in the first week can improve sleep while the cause is treated. Our guide on persistent pain and sleep has more.
How do I get to the toilet safely at night?
Pain, sleepiness and a dark corridor are a risky mix, especially in a terrace house with stairs.
- Keep a night light between the bed and the toilet.
- Sit on the bed edge for a moment before standing.
- Remove loose mats and slippers that slide on wet tiles.
- Keep a stool or walking aid within reach if you need it.
Read balance and falls in older Ipoh homes for more.
What can a physiotherapist do?
A physiotherapist examines the hip, back and how you walk to find the likely source. Treatment usually includes strengthening for the hip and thigh, advice on standing and walking habits, and bed set-up.
Our home physiotherapy lets us look at your bed, your stairs and your toilet. The exercises become part of your own daily routine. Our Canning Garden centre is opening soon.