Can a Mattress Cause Hip Pain When Sleeping on Your Side?

If you are constantly waking up with hips that are sore, you might be surprised to learn that your mattress may be the reason why. In fact, a plethora of side sleepers report stiffness, sharp pain, or discomfort.

They like to blame physical activity or aging – but oftentimes it’s your mattress choice that could be playing a big role in how you feel when you wake up.

So, can a mattress cause hip pain, if you’re sleeping on your side? In short – definitely yes.

Why Side Sleeping Can Lead To Hip Pain

It should come as no surprise to you that side sleeping is one of the most popular sleep positions. Your spinal alignment can improve, and your snoring can be minimized in the side sleeping position – but this popular position can also create significant pressure on your hips and shoulders.

When you are sleeping on your side:

• Lack of support can increase pressure
• Your body weight is all concentrated on one hip
• Your top leg can move your spine out of alignment
• You are stuck in this position for 8 hours, continuously

Pressure can quickly turn into pain, especially without proper support and cushioning.

Can A Mattress Really Cause Hip Pain?

I know what you’re thinking, but the answer is yes – your mattress can directly cause or worsen any hip pain you might be experiencing.

Over time, a mattress that doesn’t support you properly, can cause soreness, chronic pain, and even inflammation.

This is because when you sleep, you need to keep your body in a neutral alignment. Without that, you’re cooked, as the kids say.

Staying in a neutral alignment means that your shoulders, hips, and spine all need to be evenly supported. Your joints (especially your hips) are at most risk, when this alignment is not kept.

Poor Spinal Alignment

It’s important to note that your hips play a very key role in spinal position. For example, if your mattress is too fluffy and soft – your hips may likely sink into the surface.

This isn’t a problem if your hips sink in the normal amount – but fluffy and soft mattresses allow your hips to often go too deep into the surface. This pulls your spine out of alignment – and as you may have guessed, a mattress that is too firm throws your spine too far in the other direction.

To go into more detail, when a mattress is too firm, your spine will curve unnaturally – which still leads to the same type of pain and issues that a ‘too soft’ mattress will lead to.

Increased Pressure Points

As may be obvious, side sleepers often have a lot more pressure on their hips, because they are staying still for 8 hours – with all their weight on one side. This is where mattress contouring is crucial, because if a mattress does not contour properly, you will increase the pressure on your hips.

Normally, a mattress will distribute this pressure evenly. That’s why it’s crucial to choose the right mattress for you – constant pain and aching joints is no laughing matter.

It may be unsurprising to learn that side sleeping on the wrong mattress can also lead to lots of tossing and turning.

Lack Of Cushioning For Joints

Your hips are not made to absorb prolonged pressure. They need cushioning. This is where the proper mattress comes in.

Older mattresses (especially innerspring) lack enough comfort layers, which can make them feel unyielding and hard. This can cause even more pain to your sensitive joints.

Mattress Sagging And Wear

If you’ve ever slept on an older mattress, you’ll already know that sagging and dips are prevalent on them. And to make matters worse, these dips and sags are worst in the hip area.

The sagging forces your body into a very unnatural position – and if you do this night after night, you can see where this would lead. If you look at a mattress – sometimes you can already tell that it won’t sleep well.

Typical warning signs include:

• Sagging you can actually see, usually in the middle of the mattress
• Uneven support, especially across the surface

Support Layers That Are Inadequate

Most beginners or novices to the mattress world don’t realize that mattresses are not just about soft surfaces – you need lots of support underneath. This is the key difference between a terrible mattress, and a great one.

The top layer may feel great, but your hips will collapse down, if the base layer doesn’t support all of your weight.

Key Signs That Your Mattress Is Causing Hip Pain

If you are still unsure about whether or not your mattress is the cause of your pain – there are some obvious signs to help you decide.

• Your hip pain is bad in the morning, but improves throughout the day.
• You notice sagging (or uneven areas) on your mattress.
• Your mattress feels either too firm, or too soft.
• Your pain is always worse, after a full night’s sleep.
• Sleeping anywhere else (even a hotel) feels better.

One of these signs (or many) can definitely mean your mattress is the cause of your pain.

If this sounds like you, your mattress is likely the problem – below is our favorite pick for side sleepers with hip pain.

Best Mattress Types For Side Sleepers

There are certain mattress types that are usually better for relieving pain in your hips.

If you’re a side sleeper, we recommend:

Memory Foam

• This type of mattress is ideal for side sleepers with joint pain.
• This material helps to reduce pressure points.
• The memory foam contours to your body, easing pain.

Latex

• Good balance of firmness and comfort.
• Latex offers responsive support.
• This material is more breathable than memory foam.

Hybrid Mattresses

• These are great for people who want the best of both worlds.
• Hybrids combine coils and foam.
• They also provide cushioning and support.

How Mattress Firmness Affects Hip Pain

When you are buying a mattress, firmness is actually one of the most important factors to consider. It’s a delicate balancing act – you can’t go too soft, or too firm.

• Too Soft: This will cause your hips to sink very deep, throwing your spine out of alignment.
• Too Firm: This type of mattress will create extra pressure on your shoulders and hips.
• Ideal For Side Sleepers: Most side sleepers will love a medium to medium-soft firmness, when it comes to choosing a mattress.

The reason why a medium to medium-soft mattress is ideal for side sleepers, is that it will allow your hips to sink slightly – but not too much to throw your spine out of alignment.

Other Things That May Contribute To Your Hip Pain

We should not overstate things – your mattress isn’t the only factor that may be causing you hip pain. Take a quick look at these other factors, to see if you need to make any other changes in your routine:

• Lack of stretching / mobility
• Arthritis, bursitis, or other pre-existing conditions
• Poor pillow support
• Old (or worn out) bedding
• Bad sleeping posture

These are important things to consider, and you may want to look at each one, if you’re suffering from chronic pain. However, the wrong mattress can exasperate all of these problems, so make sure you’re thorough in your problem solving.

Practical Tips To Reduce Your Hip Pain While Sleeping

Small changes can make a big difference, when it comes to discomfort. So here are some different tips you may want to try, to help lessen your pain.

• Avoid sleeping on worn-out mattresses
• Stretch your hips often, but especially before bed
• Keep a pillow between your knees, this will help keep your hips aligned
• Try using a mattress topper, to provide some extra cushioning
• Don’t forget to rotate your mattress regularly

When To Replace Your Mattress

When it comes to buying a new mattress, you should do so periodically. While you may need to do it more often, most mattresses need to be replaced every 6-10 years.

There are a few signs that will help you decide if you need a new mattress. Most often they are:

• you see visible sagging
• your sleep quality has declined
• your mattress doesn’t feel supportive any more
• you are waking up with regular pain

As you might imagine, choosing the right mattress can significantly lessen your pain, and improve your sleep quality. You also need a solid mattress foundation. Additionally, you should understand what happens when you sleep.

Frequently Asked Questions About Mattresses And Hip Pain

Can a mattress really cause hip pain when sleeping on your side?

Yes, this one is actually true. It all has to do with not getting enough support on important body parts, like your hips.

Sleeping on your side puts lots of pressure on your hips, and an unsupportive mattress only makes things worse.

Is a firm or soft mattress better for hip pain?

Actually, a mattress right in the middle, is best. This mean a medium to medium-soft mattress is best for side sleepers, who have hip pain.

• Too soft = bad spinal alignment
• Too hard = pressure buildup

Why do my hips hurt only when I sleep on my side?

Your body weight is very concentrated on one spot, when you sleep on your side. Specifically, it puts a ton of pressure on your shoulders and hips.

Without a mattress cushioning these spots, you can have lots of discomfort and pain.

What type of mattress is best for those with hip pain?

The best options for these types of sleepers include:

• memory foam mattresses (very good pressure relief)
• latex mattresses (very supportive and responsive)
• hybrid mattresses (combines comfort and support)

These specific materials usually have the best impact on your hips. They reduce stress, and they also help distribute your weight evenly.

Can a mattress topper help relieve hip pain?

Yes, a topper for your mattress can actually add some extra cushioning, as well as provide lots of pressure relief. If your current mattress is too firm, a latex or memory foam topper can be especially helpful.

How do I know if my mattress is causing my hip pain?

The most commonly reported signs include:

• Relief once you get out of your bed
• Discomfort when lying in one position
• You sleep better on other mattresses
• Pain that’s much worse in the morning

How often should I replace my mattress to avoid hip pain?

While you can do it more often, most mattresses need to be replaced every 6-10 years. But if you notice discomfort, sagging, or declining sleep quality – it may be time to replace it.

Will a pillow between my knees help with hip pain?

Yes, you can place a pillow between your knees, as this will often help align your spine and hips. This reduces pressure, as well as preventing twisting and turning in your sleep.

Can sleeping position affect hip pain, even with a good mattress?

Yes, this is true. Poor positioning – no matter how nice your mattress is – can still leave you in pain.

With this in mind, side sleepers should always:

• maintain a neutral spine
• keep their knees slightly bent
• leave a pillow between their legs

Can an old mattress make hip pain worse?

Absolutely, an old mattress is your worst enemy, if you have any kind of body pain. This is because older mattresses have lost support, and they likely have many sagging areas.

This forces your hips into unnatural positions, and can lead to much increased pain – especially over time.

Final Thoughts

So, can a mattress cause hip pain, if you sleep on your side? Absolutely it can.

It’s important to remember that side sleepers need a mattress that balances both pressure relief and support. Too soft, too firm, or just old – a bad mattress will leave you in pain.

It will also negatively impact your sleep quality, and without good sleep, you’ll be left hating life.

The good news, is that with the right mattress (and just a few adjustments), you will wake up in no pain, and very well-rested.