Quick Answer: Can Your Mattress Cause Hip Pain?
Yes. A mattress that is too firm does not let your hips sink in enough, creating pressure points. A mattress that is too soft lets your hips sink too far, throwing your spine out of alignment. Side sleepers are most affected because their hips bear significant weight. The right mattress should keep your spine level while cushioning your hip bone.
How Your Mattress Affects Your Hips
When you lie on your side, your hip bone sticks out. It needs somewhere to go.
On a mattress with proper cushioning, your hip sinks in just enough to keep your spine straight. The mattress absorbs the pressure. You wake up without that aching feeling in your hip joint.
On a mattress that is too firm, your hip cannot sink in. All your weight concentrates on that one bony point. Eight hours of pressure on the same spot leads to pain, numbness, or that deep ache that makes you toss and turn all night.
On a mattress that is too soft, your hip drops too far down. Your spine curves sideways. The muscles in your lower back work all night trying to compensate. You wake up sore, but it is not just your hip. Your whole lower body feels off.
Why Side Sleepers Get Hip Pain
Side sleeping puts most of your body weight on two points: your shoulder and your hip. Your hip is the heaviest part of most bodies, and when you sleep on your side, that weight concentrates on a relatively small area. Without adequate pressure relief, that point of contact becomes a problem. This is why side sleepers need more cushioning than back or stomach sleepers.
Signs Your Mattress Is Causing Hip Pain
Not all hip pain comes from your mattress. But if you notice these patterns, your bed might be the issue:
- Pain is worst when you first wake up and improves after moving around
- You wake up multiple times to shift positions
- The pain is on the side you sleep on
- You sleep better on a different bed (hotel, guest room, couch)
- Your mattress is more than 7 years old or shows visible sagging
- The pain started around the same time you got a new mattress
If your hip pain persists throughout the day or gets worse with activity, see a doctor. That is likely not your mattress.
What Kind of Mattress Helps Hip Pain
For Side Sleepers
You need a mattress that is soft enough at the surface to cushion your hip, but firm enough underneath to support your spine. This usually means a medium or medium-soft mattress with a plush comfort layer and a supportive core.
Memory foam and hybrid mattresses tend to work well because they contour to your body shape. The foam compresses where you need it to (hip, shoulder) while maintaining support elsewhere.
For Back Sleepers
Hip pain in back sleepers often comes from a mattress that is too soft in the middle. Your pelvis sinks down, creating a curve in your lower spine. A medium-firm mattress with good lumbar support usually helps.
For Stomach Sleepers
Stomach sleeping is hard on your hips no matter what. Your pelvis tends to sink down, arching your lower back. If you cannot switch positions, you need a firmer mattress that prevents that sinking. But honestly, stomach sleeping causes a lot of problems. Training yourself to sleep on your back or side is worth considering.
Mattress Features That Help Hip Pain
- Pressure-relieving foam: Memory foam or latex that contours to your body
- Zoned support: Softer at the hips and shoulders, firmer under the lower back
- Medium firmness: Firm enough for support, soft enough for cushioning
- Good edge support: Lets you sleep near the edge without rolling off
- Minimal motion transfer: If you sleep with a partner, their movement should not disturb you
Other Things That Help
Pillow Between Your Knees
Side sleepers, put a pillow between your knees. This keeps your hips aligned and reduces the rotation that can aggravate hip pain. A firm pillow works better than a soft one because it actually holds your legs apart.
Mattress Topper
If your mattress is too firm but otherwise in good shape, a 2-3 inch memory foam topper can add the cushioning your hips need. This is cheaper than a new mattress and often works well enough to solve the problem.
Check Your Sleeping Position
If you curl into a tight ball when you sleep on your side, you are putting extra strain on your hips. Try sleeping with your legs more extended. Takes some getting used to, but it helps.
Try Before You Buy in Brantford
Hip pain is personal. What works for one person does not work for another. We have had customers convinced they needed a soft mattress, only to find that medium-firm felt better on their hips. The only way to know is to try it. We have mattresses in various firmness levels, and you are welcome to lie on them for as long as you need. No rush, no pressure. Take your time and see what your body tells you.
When to See a Doctor Instead
A new mattress will not fix everything. See a healthcare provider if:
- Pain persists all day, not just in the morning
- You have swelling, redness, or warmth around the hip
- The pain wakes you up regardless of position
- You have difficulty walking or bearing weight
- You have had a recent fall or injury
Conditions like bursitis, arthritis, or hip impingement need medical attention. A good mattress can help you sleep more comfortably while you address those issues, but it is not a cure.
Frequently Asked Questions
Why do my hips hurt after sleeping on my side?
Side sleeping concentrates your body weight on your hip and shoulder. If your mattress is too firm, it cannot cushion that pressure. Your hip bone presses against the surface all night, creating pain by morning. A mattress with better pressure relief, or a soft topper, can help distribute that weight more evenly.
Is a firm or soft mattress better for hip pain?
For most people with hip pain, medium to medium-soft works best. Too firm creates pressure points. Too soft lets your hips sink too far, misaligning your spine. You want enough cushion to relieve pressure at the hip, with enough support to keep your spine straight. The right balance depends on your body weight and sleeping position.
Can a mattress topper help with hip pain?
Yes, if the underlying mattress is still supportive. A 2-3 inch memory foam or latex topper adds cushioning at the surface without changing the core support. This is a good option if your mattress is too firm but otherwise in good condition. If your mattress is sagging or more than 8 years old, a topper is just a band-aid.
How do I know if my mattress is causing my hip pain?
The clearest sign is timing. If your hip hurts most when you wake up and improves within an hour of getting out of bed, your mattress is likely involved. Other signs: sleeping better on other beds, pain on the side you sleep on, and a mattress over 7 years old. If pain persists all day, the cause is probably not your mattress.
Should I sleep on my back if I have hip pain?
Back sleeping distributes weight more evenly and reduces pressure on the hips. It can help, but switching positions is not easy if you have been a side sleeper for years. A pillow under your knees while back sleeping keeps a slight bend that reduces lower back and hip strain. If you cannot switch, a better mattress for side sleeping is a more realistic solution.
Tired of Waking Up with Hip Pain?
Come lie down on a few mattresses and see what feels right. We will not rush you or push you toward the most expensive option. We just want you to sleep better. If a topper is all you need, we will tell you that.
Mattress Miracle
441 1/2 West Street, Brantford, Ontario
519-770-0001
Family owned since 1987