Hip Pain at Night Lying on Your Side? Here's What It Means and What to Do
Updated October 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.
Not sure what's next? See your options — free.
Tell us what you're dealing with and where you are. We'll send you cash-pay PTs nearby who focus on it, with their prices and first openings. You choose; we don't give medical advice.
We check two or three cash-pay PTs near you. We reply within 1 business day with next steps.
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.
Already seen a doctor, or have imaging? Request a match — free.
If a doctor has checked you out and physical therapy is an option, tell us where you are. We'll send you cash-pay PTs nearby who treat this, with their prices and first openings — bring your results to the first visit. You choose; we don't give medical advice.
We check two or three cash-pay PTs near you. We reply within 1 business day with next steps.
How a PT treats this
Treatment removes compressive positions and progressively loads the gluteal tendons, plus sleep-position guidance.
Frequently asked questions
Lying on it compresses the irritated tendons or bursa against the bone.
Sources (5)
- 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
- Bremer T, et al. The efficacy of gluteal tendinopathy treatments: a systematic review. Clin Rehabil. 2025. — PubMed
- Ganderton C, et al. Gluteal loading versus sham exercises to improve pain and dysfunction in postmenopausal women with greater trochanteric pain syndrome: a randomized controlled trial. J Womens Health. 2018. — PubMed
This article is for education only and isn't medical advice. Always talk to a licensed clinician about your specific situation.