Medically reviewed by Aliese Oxenham, RN
Living with fibromyalgia can be exhausting, especially when hip pain keeps you tossing and turning all night while everyone else sleeps.
If you’re searching for how to relieve hip pain and fibromyalgia or looking for fibromyalgia hip pain relief, you’re not alone. Many people with fibromyalgia experience aching hips and restless nights.
Thankfully, there are practical ways to ease the pain and finally get the sleep your body craves, and we’ve explained them all below.
How To Relieve Hip Pain and Fibromyalgia
Here are some ways to relieve fibromyalgia hip pain.
1. Understand the Link Between Fibromyalgia and Hip Pain
First off, it’s best to understand the fibromyalgia hip pain causes.
Hip pain is often mistaken for muscle soreness, but in fibromyalgia it often stems from central sensitisation, in which the nervous system amplifies pain signals (Mezhov, Guymer and Littlejohn, 2021). This heightened sensitivity makes even light pressure feel sharp and exhausting.
The hip region, including the pelvic bones, tops of the femurs, and surrounding muscles like the glutes and hamstrings, bears the brunt of this amplified pain.
2. Choose Supportive Sleeping Positions
How you sleep can dramatically affect the hip pain and fibromyalgia connection.
Side sleeping and back sleeping are usually advised as fibromyalgia sleeping positions, but only with proper sleep posture. Without side sleepers often feel pressure directly on the hips, while back sleepers may strain their lower back.
Finding a position that keeps your spine, pelvis, and hips in alignment is crucial, and sleep aids can help.
3. Use a Supportive Pillow
A supportive pillow can make all the difference, and a great choice for fibromyalgia is one that supports your posture and takes pressure off your hips.
The new Groove® Adjustable 3-in-1 Combination Pillow is designed to promote proper alignment and cushion key pressure points in your hips, knees, and lower back!
It helps keep your body in a balanced position, while offering comfortable support. Its fully adjustable memory foam contours to the body right where you need it most, whether you sleep on your side or back.
You must simply place the pillow between your knees or under your ankles to reduce joint strain and maintain a neutral spine. Then it’s time for a far more restful night!
Natalie, a Groove Pillow user, shared how the pillow changed her nights: she went from waking repeatedly with hip discomfort to resting far more comfortably through the night. Watch her story here.
4. Gentle Stretching and Movement
You might not fancy exercise, but even mild movement can make a big difference.
Simple, gentle stretches targeting the hips, glutes, and hamstrings improve flexibility and ease stiffness. Light walking and restorative yoga are also recommended for chronic hip pain and fibromyalgia.
Remember to start slow and listen to your body to keep movement comfortable and avoid pain flares.
5. Create a Calming Sleep Environment
Sleep quality has a huge impact on fibromyalgia symptoms. If you want to help manage fibromyalgia pain at night, start by making your bedroom a soothing sanctuary:
- Keep it cool, dark, and quiet
- Stick to a consistent bedtime routine
- Limit screen time before bed
- Use supportive pillows like memory foam, to align your spine and reduce pressure points.
6. Use Heat and Cold Therapy
Heat relaxes tight muscles, while cold can numb acute aches and soothe tender joint areas.
Applying a warm compress to sore hips or alternating with a cold pack can help ease bedtime discomfort. Even 15–20 minutes of therapy can make a difference in soothing fibromyalgia and hip tenderness before you sleep.
7. Manage Underlying Triggers
Fibromyalgia pain can be constant, or it can flare up when exposed to triggers.
Common triggers include stress, poor posture, inflammatory diets, injury, infections, or emotional trauma.
If you can identify the trigger, you can reduce the probability of future flare-ups. However, some medical guidance states that there isn’t always an obvious trigger (NHS Choices, 2019).
Best Sleeping Position for Fibromyalgia Hip Pain
The fibromyalgia sleeping positions depend on what’s most comfortable for you. Still, most people find that side sleeping with a memory foam pillow between the knees helps promote proper alignment for the hips and spine.
The Groove Combination Knee Pillow is designed for this, offering customisable ergonomic support to help ease pressure and improve sleeping comfort.
Fibromyalgia Hip Pain FAQs
Why Does Fibromyalgia Cause Hip Pain?
Yes, fibromyalgia causes central sensitization, which makes nerves overreact, amplifying pain in the hip region and surrounding muscles.
What’s the Best Sleeping Position for Fibromyalgia Hip Pain?
Side sleeping with a supportive pillow between the knees is ideal, but you can also try back sleeping. Proper sleeping posture reduces pressure on the hips and helps relieve surrounding muscle pain for a better night's rest.
Does Stretching Help Relieve Fibromyalgia Pain at Night?
Yes, gentle stretching can reduce muscle tension and improve flexibility, it can also ease discomfort associated with hip bursitis fibromyalgia.
Can Pillows Help With Fibromyalgia Hip Pain?
Yes. Proper sleep alignment can ease pressure on sensitive hip muscles. Using supportive options, such as The Groove® Combination Pillow for targeted support for spine and hip alignment.
Why Does My Hip Pain Get Worse When I Lie on My Side?
Hip pain can worsen when lying on your side because the weight of your body presses directly on the hip joint and surrounding muscles, increasing strain and discomfort on sensitised nerves.
Final Thoughts
Hopefully, these strategies will help you manage night-time hip discomfort and get a more restful sleep. Support your posture overnight with the Groove® Adjustable 3-in-1 Combination Knee Pillow. Try it risk-free with a 100-night trial!
About the Reviewer
Aliese Oxenham is a Registered Nurse and experienced Lead Nurse with a background in clinical care, health communications, and medical content review. She specialises in translating complex clinical evidence into accessible, actionable guidance for consumer health and wellness. As an independent health reviewer and medical writer, Aliese curates evidence-based content across digital platforms, including her blogs https://probiotics.tips/ and https://medsniff.com/.
References
- Mezhov, V., Guymer, E. and Littlejohn, G. (2021). Central Sensitivity and Fibromyalgia. Internal Medicine Journal, 51(12). doi:https://doi.org/10.1111/imj.15430.
- National Health Service (NHS). (2023). Fibromyalgia: Causes and Triggers. NHS UK. Available at: https://www.nhs.uk/conditions/fibromyalgia/
Disclaimer & Disclosure Statement
This article was independently reviewed for clinical accuracy and general medical alignment by Aliese Oxenham, RN, who received financial compensation from Groove for her time in conducting this review.
Medical Disclaimer
The medical review of this content ensures general accuracy regarding anatomy, physiological concepts, and general wellness practices at the time of publication. This review does not constitute an endorsement of specific commercial products, nor does it establish a nurse-patient relationship with any reader.
