You're finally ready to get some sleep, but the moment you lie on your side, your hips start aching. You switch sides, rearrange your pillows and try to get comfortable, only to wake up a few hours later with the same discomfort.
Sound familiar?
Hip pain when sleeping during pregnancy is a common complaint, particularly as your pregnancy progresses and your body adjusts to your growing baby.
While some discomfort can be expected, persistent hip pain isn't something you simply have to tolerate.
Understanding what's causing your pain and making a few adjustments to your sleeping position and daily movements may help you feel more comfortable.
Key Takeaways
Hip pain at night is common during pregnancy, particularly during the second and third trimesters.
Changes in posture, hormonal fluctuations, increased pressure on your hips and pregnancy-related pelvic girdle pain can contribute to discomfort.
Using pillows for support and changing positions may help relieve symptoms.
Pain that regularly interrupts your sleep or affects everyday activities is worth discussing with a healthcare professional.
Women's health physiotherapy can help identify contributing factors and provide personalised strategies to manage pregnancy-related hip pain.
Why Do My Hips Hurt When I Sleep During Pregnancy?
There are several reasons you might experience hip pain at night during pregnancy.
As your baby grows, your body undergoes changes that affect how your muscles, joints and surrounding tissues manage everyday movement.
These changes can place additional demands on your hips and pelvis, particularly when you're spending extended periods lying on your side.
Some common contributing factors include:
Increased pressure on your hips: Side sleeping can place sustained pressure on the hip you're lying on, particularly around the outer hip.
Changes in posture: Your growing abdomen changes your centre of gravity and can affect how your back, pelvis and hips manage movement.
Pregnancy-related hormonal changes: Hormones influence connective tissues during pregnancy, which may contribute to changes in joint movement.
Muscle fatigue: Your gluteal, abdominal and pelvic muscles work to support your changing body throughout pregnancy.
Pelvic girdle pain: Discomfort around the pelvic joints can sometimes be felt through the hips, buttocks, lower back or pubic bone.
It's important to remember that not all hip pain during pregnancy has the same cause.
A physiotherapy assessment can help identify which structures and movements may be contributing to your symptoms.
Is Hip Pain More Common in the Second or Third Trimester?
Hip pain can occur at any stage of pregnancy, but many women begin noticing symptoms during the second and third trimesters.
As your pregnancy progresses, your growing baby and changing body shape can increase the physical demands placed on your muscles and joints.
You may notice that your hips become uncomfortable after lying on one side for too long, particularly if you're already experiencing lower back or pelvic discomfort.
However, you don't need to be in your third trimester to experience pregnancy-related hip pain.
If symptoms develop earlier, it's still worth seeking advice rather than waiting until they become more difficult to manage.
Could My Hip Pain Be Pelvic Girdle Pain?
Sometimes, what feels like hip pain is actually related to pregnancy-related pelvic girdle pain (PGP).
Pelvic girdle pain refers to discomfort around the joints of the pelvis, including the sacroiliac joints at the back and the pubic symphysis at the front.
Symptoms can include:
Pain around the hips, buttocks or lower back
Discomfort when rolling over in bed
Pain when climbing stairs
Difficulty standing on one leg
Discomfort getting in and out of the car
Pain when walking or taking longer strides
If you're experiencing several of these symptoms, pelvic girdle pain may be contributing to your discomfort.
Read our related article: Tips to Manage Pelvic Girdle Pain During Pregnancy.
How Can I Relieve Hip Pain When Sleeping During Pregnancy?
The good news is that there are several simple adjustments you can try to make sleeping more comfortable.
1. Place a Pillow Between Your Knees
Placing a pillow between your knees can help support your upper leg and reduce twisting through your hips and pelvis.
Some women find that a longer pillow supporting both the knees and ankles feels more comfortable.
You can also try a pregnancy pillow for additional support.
2. Support Your Growing Belly
As your belly grows, it may pull your body slightly forward when you're lying on your side.
A small pillow or folded towel underneath your bump may help you feel more supported and reduce discomfort.
3. Alternate Between Sides
If one hip becomes uncomfortable, try changing sides rather than remaining in the same position all night.
Both left and right side sleeping are generally suitable during pregnancy.
From 28 weeks, Australian safe-sleep advice recommends settling to sleep on your side rather than your back. If you wake up on your back, simply roll onto your side again.
4. Try Gentle Movement Before Bed
Gentle movement may help relieve muscle tension and stiffness before settling down for the night.
Depending on your symptoms, this could include:
Gentle pelvic tilts
Comfortable hip movements
Short walks
Pregnancy-appropriate mobility exercises
Avoid pushing through painful movements. Exercises should be tailored to your symptoms, particularly if you have pelvic girdle pain.
For more guidance, explore our Pregnancy-Safe Exercise Options.
5. Be Mindful When Rolling Over in Bed
If rolling over causes pain, try keeping your knees relatively close together and moving your shoulders and hips together rather than twisting through your pelvis.
Using your arms to assist the movement may also help.
Your physiotherapist can demonstrate different techniques based on your symptoms.
When Should I See a Physiotherapist for Hip Pain During Pregnancy?
Although hip pain is common during pregnancy, that doesn't mean you should ignore it.
Consider booking an appointment with a women's health physiotherapist if:
Your hip pain regularly interrupts your sleep.
You're struggling to get comfortable despite using pillows.
Pain is affecting your ability to walk, exercise or complete everyday activities.
Rolling over in bed is becoming increasingly uncomfortable.
Your symptoms are getting worse rather than improving.
You're unsure which exercises or movements are appropriate.
A physiotherapist can assess your hip and pelvic movement, muscle function and other possible contributing factors.
Treatment may include personalised exercises, movement modifications, hands-on treatment where appropriate and practical strategies to help manage discomfort.
If you're wondering when to seek support, read our article on How a Women's Health Physiotherapist Can Help You Prepare for a Positive Birth.
Seek prompt medical advice if hip pain is sudden or severe, you cannot bear weight, or you also experience fever, vaginal bleeding, fluid leakage or other concerning pregnancy symptoms.
Frequently Asked Questions
Is It Normal for Only One Hip to Hurt During Pregnancy?
Yes. Some women experience discomfort predominantly on one side, particularly when sleeping.
This may relate to pressure on the outer hip, muscle irritation or pelvic girdle pain.
If the pain persists or becomes more severe, an assessment can help identify the cause.
Should I Sleep on the Opposite Side of My Painful Hip?
You can try sleeping on the opposite side if it's more comfortable.
However, there isn't one position that works for everyone. Using pillows to support your legs and abdomen may make either side more comfortable.
Will Hip Pain Go Away After Giving Birth?
For many women, pregnancy-related hip and pelvic girdle pain improves after birth as the physical demands of pregnancy change.
However, some women continue to experience symptoms during their postnatal recovery.
If pain persists, physiotherapy can help assess and address ongoing contributing factors.
Can Physiotherapy Help With Hip Pain During Pregnancy?
Yes. Physiotherapy can help manage many common causes of pregnancy-related hip pain.
Your physiotherapist can assess your symptoms, recommend appropriate exercises and suggest practical changes to sleeping positions and everyday activities.
The goal is to improve comfort and help you remain active throughout your pregnancy.
Pregnancy Physiotherapy in Townsville
At Wholesome Physiotherapy, we understand how uncomfortable pregnancy-related hip and pelvic pain can be, particularly when it's affecting your sleep.
Our women's health physiotherapy services provide personalised support throughout pregnancy, helping you understand your symptoms, manage discomfort and prepare for the physical changes ahead.
You don't have to wait until your pain becomes unbearable to seek support.
If you're experiencing hip pain when sleeping during pregnancy, we're here to help.