How To Sleep With Hip Bursitis

If you suffer from hip bursitis, you know how painful it can be, especially at night.

Also called trochanteric bursitis, this condition occurs when the bursae, small fluid-filled sacs that cushion your hip joint, become inflamed.

These sacs sit around the outside of your hip bone (known as the trochanter). It’s most common in women between 40 and 60, but can affect any age and gender (NHS inform, 2024).

Many people ask how to sleep with hip bursitis or how to sleep with trochanteric bursitis, and the answer can depend. While symptoms vary, there are ways to improve your sleep and reduce discomfort, which we’ll explore below.

Best Sleeping Position For Hip Bursitis

Finding a healthy hip bursitis sleeping position matters more than you might think, and the best one is usually on your side.

If you experience hip pain, lying on your unaffected side with a supportive pillow between your knees can keep your hips aligned and reduce pressure on the inflamed bursa. The Groove X Lower Back Pain Relief Pillow sits between your legs to remove stress from your hips, allowing you to get some quality sleep to start healing finally.

This position also eases general back and hip tension and prevents the sharp pain that often flares up at night. And with the Groove Pillow’s secure straps, you can keep the sleep aid in place for night-long relief!

How To Sleep Comfortably With Hip Bursitis

Hip bursitis symptoms tend to flare up after dark. Here are a few science-backed tips for how to sleep with hip bursitis.

1. Choose the Right Sleeping Position

A good night’s sleep with hip bursitis starts with a healthy sleeping posture. Side sleeping on your unaffected hip side is the best way to go.

2. Mattress and Bedding

A supportive mattress is essential for any restful night.

Medium-firm mattresses often provide enough support while still cushioning your hips and removing excess pressure. Avoid overly soft beds that allow your hips to sink and exacerbate bursitis pain.

3. Get a Great Knee Pillow

A hip bursitis sleeping pillow is one of the simplest and most effective tools for hip bursitis relief. Placing it between your knees maintains proper alignment and reduces pressure on the hip bursa.

An ergonomic pillow with secure straps and memory foam, like the Groove Knee Pillow,  can dramatically improve sleep quality as it stays in place from evening to morning.

4. Apply Heat or Cold Therapy

Alternating heat and cold therapy can reduce inflammation and soothe hip pain before bed.

For example, a warm bath or heating pad can relax muscles, while a cold pack applied to the affected area can reduce swelling. Research has found that consistent, proactive temperature therapy is most effective (Harvard Health, 2025).

5. Gentle Pre-Sleep Stretching

Stretching the hips and surrounding muscles before bed can relieve tension and reduce pain.

To tackle hip bursitis, focus on gentle stretches for the glutes, hamstrings, and hip flexors. You can find accessible routines on YouTube or from a physical therapist.

6. Adopting Exercise Routine of Mobility and Resistance Training.

In addition to evening stretches, regular, low-impact exercises help strengthen the hip muscles and improve flexibility.

Mobility work and resistance training under the guidance of a physiotherapist can prevent future flare-ups. Always work with an expert if you’re unsure.

7. Identify and Address Underlying Causes

Do you know what’s causing your hip pain?

Hip bursitis can result from repetitive movement, poor posture, or other personal issues. If you know what’s causing the flare-up, you can better address the underlying problem.

Why Is Hip Bursitis So Much Worse At Night?

Hip bursitis pain often intensifies at night because of pressure on the inflamed bursa while lying down.

During the day, movement can distribute pressure across the joint, but at night, lying in one position increases strain on the hip.

Studies suggest inflammation peaks when the body is at rest, as ‘pro-inflammatory cytokines’ (molecules that promote inflammation) are active during early sleep (Besedovsky, Lange and Born, 2011).

The peak is to support the immune system, but it also explains why many sufferers wake up with sharp pain in the affected hip. This is also true with shoulder bursitis.

How Long Does Hip Bursitis Last?

The duration of hip bursitis varies depending on severity and treatment, so it’s best to see a doctor for an accurate answer.

Mild cases may improve within a few weeks with rest, stretching, and anti-inflammatory measures. More persistent or severe bursitis can last several months, especially if underlying causes like muscle imbalance or repetitive strain are not addressed.

Hip Bursitis Symptoms & Treatments

Knowing the common hip bursitis symptoms can help you understand your pain. These include:

• Pain in the outer hip that worsens at night
• Tenderness when pressing on the hip
• Stiffness or limited range of motion
• Discomfort when climbing stairs or standing from a seated position

The male and female hip bursitis symptoms are generally the same, but women are more likely to experience the issue.

Treatments for hip bursitis range from rest and anti-inflammatory medications to targeted exercises and using supportive bedding. Physiotherapy is also advised.

A hip bursitis sleeping pillow is consistently recommended as an effective sleep aid for hip bursitis sufferers, alongside medical treatment.

Last Thoughts

Hip bursitis can turn sleep from dreamy to nightmarish in little time. If you struggle to sleep due to hip discomfort, at-home treatment and a high-quality knee pillow can make a real difference.

Aim to keep your hips aligned and reduce pressure on the inflamed bursa, and you’ll feel refreshed and pain-free in no time

Learn more about Groove’s knee pillow today and discover how it can help your hip pain

References

• Besedovsky, L., Lange, T. and Born, J. (2011). Sleep and immune function. Pflügers Archiv - European Journal of Physiology, [online] 463(1), pp.121–137. doi:https://doi.org/10.1007/s00424-011-1044-0.
• Harvard Health. (2025). Cold versus heat for pain relief: How to use them safely and effectively - Harvard Health. [online] Available at: https://www.health.harvard.edu/pain/cold-versus-heat-for-pain-relief-how-to-use-them-safely-and-effectively.
• NHS inform. (2024). Greater trochanteric pain syndrome. [online] Available at: https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/leg-and-foot-problems-and-conditions/greater-trochanteric-pain-syndrome/.