“Why does my hip hurt when I lie on it?”

“How do I stop my hips from hurting when I sleep?”

 “Why does my hip hurt when I sit or lie down?”

I started doing exercise and now my hip hurts


What is the most common reason for hip pain?

These are concerns we often hear in the clinic, and are often reported by women 40-60 years of age. Sometimes it’s after starting an exercise program e.g. walking regularly or going to the gym. It can also occur for no obvious reason.

Symptoms are often pain on the outside of the hip, thigh and buttock pain. It can also refer pain into the groin area too.


What causes hip pain?

In females aged 40-60 years, the most common source of hip pain is a condition called ‘Gluteal Tendinopathy’. This is a condition involving overload or irritation of the gluteal tendons in your buttock region. In many cases, it occurs alongside irritation of one of the bursas in your hip. When the bursa gets irritated and swollen, this is called bursitis.

Bursitis and tendinopathy can occur together in several locations around the body including hips and shoulders. Bursitis and tendinopathy can cause mild pain, through to being very painful and limiting.


What does hip bursitis feel like?

Hip bursitis tends to give you pain on the side of your hip. It can also result in pain down your thigh and into your groin. It might feel sore when you lie on your sore hip, or put pressure on it. Clients often report the following activities are painful:

  • prolonged sitting especially in low chairs
  • going up and down stairs
  • getting out of a chair
  • lying on either side
  • sitting crossed legged

What aggravates hip bursitis?

Hip bursitis can be aggravated by sudden changes in the amount of activity you do, such as when starting a new exercise routine, or increasing your walking distance or intensity. This may occur when you are intentionally exercising more, or it can be when you’re out of routine like when going on holidays and walking around more than usual.

Why does my hip hurt when I lie on it?

Hip pain when sleeping or lying on your side can be caused by a range of conditions, including tendinopathy, bursitis, osteoarthritis and sciatic pain.

Hip pain can be due to inflammation, swelling and the added pressure on the irritated structures in your hip as you lie on it. 

The impact of any of these conditions can lead to sleep deprivation, inability to walk normal distances/hills, inability to sit for long periods at work and the inability to carry shopping.


How do I get rid of hip bursitis?

The best way to get rid of hip bursitis is through a thorough assessment, and then addressing the weaknesses or mechanics that caused the hip bursitis. For some people their recovery will involve strengthening exercises, stretching exercises or adjusting their walking pattern. In some cases adjusting habits to reduce load on the hip will assist recovery. As every person is different, recovery from hip bursitis will be different for each person.


Is walking good for hip bursitis?

When you have a current injury, it’s always best to be assessed by a Physiotherapist before continuing or increasing your normal exercise routine. As general advice, yes, walking is often good for hip bursitis. Our bodies are designed to move, and walking is one of the easiest ways to get movement into your day.

In some cases, the way someone walks can aggravate hip bursitis, so an individual assessment with a Physiotherapist will help guide you. Sometimes we need to start with a phase of de-loading to help reduce pain and inflammation, and then add a strength program, before returning to walking.


Can Physiotherapy help hip pain?

The answer to this question is YES. A Physiotherapy assessment is the best starting point for hip pain, as your Physiotherapist can assess your hip and diagnose the condition that may be causing your pain.


What will a Physio do for hip pain?

After being assessed by your Physiotherapist, they will then commence treatment and provide a plan to reduce pain and improve your function. Your Physio will also teach you exercises that will specifically improve the strength and movement in your hip, to help reduce the pain long term. 



What is the best way to relieve hip pain?

Book in to see one of our experienced Physiotherapists to be fully assessed, and find out what you need to do to get rid of your hip pain.