Hip Pain at Night Lying on Your Side? Here's What It Means and What to Do
Updated July 20261 minute read
Outer-hip pain that flares when you lie on that side at night is classic for gluteal tendinopathy or hip bursitis — lying on the side compresses the irritated tendons against the bone. It's not dangerous, but it can really disrupt sleep. Adjusting sleep position helps short-term, while progressive gluteal strengthening fixes the underlying cause. Night pain with weight loss or a history of cancer should be evaluated.
What this usually means
Most likely causes. Gluteal tendinopathy and trochanteric bursitis are the leading causes of night pain on the outer hip. Less common causes. Hip arthritis can cause night pain too. Night pain with systemic symptoms (weight loss, fever) warrants medical evaluation.
What you can try at home
Avoid lying directly on the painful hip. Try sleeping on the other side with a pillow between your knees, or on your back. Also avoid daytime compressive positions like sitting cross-legged or "hanging" on one hip. Strengthening the glutes reduces night pain over time.
When to see a physical therapist
If night hip pain disrupts sleep for more than a couple of weeks, a PT can diagnose the cause and start a strengthening plan.
Red flags — don't wait
Seek care for night pain with unexplained weight loss, fever, or a history of cancer, or inability to bear weight after a fall.
How a PT treats this
Treatment removes compressive positions and progressively loads the gluteal tendons, plus sleep-position guidance.
Frequently asked questions
Sources (3)
- Mellor R, et al. Education plus exercise versus corticosteroid injection use versus a wait and see approach on global outcome and pain from gluteal tendinopathy: prospective, single blinded, randomised clinical trial (LEAP). BMJ. 2018. — PubMed
- AAOS OrthoInfo: Hip Bursitis. — AAOS OrthoInfo
- MedlinePlus Medical Encyclopedia: Hip pain. — NIH/MedlinePlus
This article is for education only and isn't medical advice. Always talk to a licensed clinician about your specific situation.